賽前減量策略的發展與應用

Development and Application of Tapering Strategies

胡家瑜(Jia-Yu Hu) ； 王鶴森(Ho-Seng Wang)

《運動教練科學》 20期 (2010/12) Pp. 11-20

https://doi.org/10.6194/SCS.2010.20.02

摘要

賽前減量(taper)可經由操弄訓練量(volume)、訓練強度(intensity)、訓練頻率(frequency)、訓練期(duration)及其減量的模式(pattern)等變項來幫助重要比賽的運動表現，許多運動項目在採用賽前減量後其運動表現均有顯著的提昇，而進步的幅度由0.5~6.0%，平均值為3%，最佳的賽前減量策略為運動員、教練及研究者所亟欲探求的答案，經過許多研究及文獻分析後可歸納出較佳的taper為採用與平時訓練相同訓練強度、訓練量減少41-60%、訓練頻率減少0-20%並於8-14天的訓練中以指數快速下降（下降常數τ較小，導致下降幅度較大）的方式進行，而採數學模式(mathematic model)計算出適合個別運動員的賽前減量計畫亦為幫助運動表現的一項新選擇。

關鍵字

數學模式

並列摘要

The taper can improve performance at the major competition through the alteration of several components including the training volume, intensity, frequency, as well as the pattern of the taper and its duration. Significant improvements in performance have been reported after tapering for numerous type of sports, and the mean of that is 3% (range from 0.5-6.0%). The optimal taper has been anxiously investigated by athletes, coaches and researchers. It can be summarized that the 8-14 days taper during which training volume and frequency are fast exponentially reduced by 41-60% and 0-20% respectively without altering training intensity appears to be the more efficient strategy. Mathematical model calculates an alternative tapering strategy for individual athlete to improve performance additionally.

並列關鍵字

mathematic model

參考文獻

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