【无处不体能】 特种行业体能

点击上方“武体体能中心”可以定阅哦！PrincipleofTraining训练原则.,MSCC图文来源：中国国防科技大学PerformanceTacticalEducationTrainingSeminar特种行业体能训练培训教程“运动科学的六个基本原则SpecificityPrinciple专一性原则OverloadPrinciple超负荷原则ProgressionPrinciple进阶原则IndividualityPrinciple个性化原则PrincipleofDiminishingReturns收益递减原则PrincipleofReversibility(PerishableSkills)可逆性原则“SpecificityPrinciple专一性原则Improvementisspecificto提高产生在：Themusclestrained训练的肌肉Theintensityoftheexercise训练的强度Themetabolicdemandsoftheexercise训练的代谢需求Thepatternsofmovementtrained训练的动作模式Theenergysystemsstressed收到刺激的能量代谢系统“CarryovertoActivity/Function能力转移Nostrengthandconditioningortrainingprogramhas%carryovertotheactivity.没有任何的体能训练计划能够%的转移到活动当中Tomaximizecarryover–selectexercisesthatsimulatespecificmovementspatternsintheintensityneeded最大程度的转移—选取能够刺激所需某种动作或模式的方式进行训练“OverloadPrinciple超负荷原则Fortrainingadaptationstooccurtheneuromuscularsystem,cardio-respiratorysystemorenergysystembeingtrainedmustbestimulatedtoalevelthatitisnotaccustomedtoandallowedtorecover.6Weeksformeasurableandsustainableadaptation如果要在神经肌肉系统，心肺系统或能量代谢系统方面产生训练适应，个体需要在一个不适应的强度进行训练且使身体能够产生足够的恢复。训练6周可以产生可测量并且延续的适应。OverloadforMaximumResultsBy超负荷的方式-Load符合-Volume总量-Speed速度-TimeUnderTension抗阻时长-ProprioceptiveDemands本体感受需求“ProgressionPrinciple进阶原则Physiologicaladaptationsusuallyresultinperformanceimprovements.身体上的适应常常可以带来体能上的提高Exerciseprogramwillneedtobemodified.训练计划需要相应的修改Progressiveoverload负荷上的进阶Adequaterecovery足够的恢复1::1–3::1“IndividualityPrinciple个性化原则Referstoconceptthatdifferentpeopleresponddifferentlytothesametrainingstimulusorprogram.不同的人对相同的刺激或训练产生的反应是不同的—Variabilityoftrainingresponserelatedto不同的训练反应产生缘由Pre-trainingstatus训练前状态Geics基因Gender性别Previoustraining先前训练Chronologicalage年龄Trainingage训练年龄Sexualmaturationage生理成熟年龄“PrincipleofDiminishingReturns收益递减原则Performancegainsarerelatedtotheleveloftrainingexperienceoftheindividual.体能的提高与个体的训练经验有关“PrincipleofReversibility(PerishableSkills)可逆性原则Whentrainingisdiscontinued,weredvolume(30–50%)andintensity(%)willmaintainmoststrengthpowergainsformoderateperiodsoftime.当训练停止后，把体能保持在一定水平的能力也下落了。下降训练量30–50%和强度%可以在一段时间内保持住气力和爆发力的增长。“Detraining停训

Therateofdeclinedependentupon下落速度取决于：

ainingbackground训练背景

ngthOftrainingperiodpriortodetraining停训前的训练时长

rrentactivitylevel现有活动水平

不同点：speed速度strength气力power爆发力fitness身体素质

Decreasesinaerobiccapacity(%)afteronly2weeksofdetraining.停训2周有氧能力减少；

Cardiorespiratoryandmusclechangesoccurmorerapidlyduringdetrainingthanchangesinanaerobicformsofactivity.停训时心肺功能和肌肉的变化比无氧能力的变化要快很多；

Relatedtochangesinenzymaticactivityandstrokevolume.与酶活性和每搏输出量有关；

Fitnessdropsfasterthanstrength,powerandspeed身体素质先下落，气力，爆发力，速度后下落。“Whatarethebasicenergysourcestobetrained?训练时的最基本的能力来源是什么？CreatinePhosphate磷酸肌酸(ATP-CP),(seconds秒)

AnaerobicorLA无氧或乳酸(Upto2minutes2分钟以内)

ShortInterval(seconds)短间歇（秒）

IntermediateInterval(seconds)中间歇（秒）LongIntervals(75-seconds)长间歇（75-秒）Aerobic(Morethan2minutes)有氧（擅长2分钟）“ProgrammingConsiderations训练计划需斟酌Goals目标Recruit新兵teran老兵Currentfitnesslevel目前身体素质状态Good好eat很好Health/Medicalhistory病史InjuryFree?没受过伤？Physiologicaltrainingage身体素质训练时长Recruit新teran老Priorexperience,practice,andconditioning之前的经验和身体状态Time