肌力訓練的個人化動作學習方法

Individalized Motor Learning Process for Strength Training

何立安(Andy Li-An Ho)

《運動教練科學》 44期 (2016/12) Pp. 93-104

https://doi.org/10.6194/SCS.2016.44.10

摘要

運動者從事阻力訓練的動作是否正確，是肌力及體能教練必須面對的第一個問題，錯誤的動作不只讓阻力訓練變得十分危險，而且也透露出運動者的身體動作控制能力可能有潛在的缺失，這樣的缺失有可能與較高的運動傷害風險及較低的運動表現有關。因此，運動者在從事阻力訓練之前先接受一些簡單的動作能力檢測，可以避免運動者用不適當的姿勢接受阻力訓練。身體的動作控制能力不佳，可能與關節的動作幅度不足、局部的肌力不足、靜態及動態穩定度不足等問題有關。如果運動者的動作控制能力真的有問題，肌力及體能教練應該使用替代的訓練方式將姿勢及控制力先行矯正，這些能力都已經提升，才可以做較完整的功能性肌力訓練，在此之前應避免運動者在就貿然從事高負荷、高速度或較複雜的運動訓練。綜合以上所述，本文提建議將阻力訓練的動作學習歷程分為以下步驟：一、增進關節活動度；二、訓練局部肌力；三、提升靜態穩定度；四、提升動態穩定度；五、提升功能性動作品質；六、加速、加重與整合；七、參加日常動作、戰術動作及競技動作訓練。

關鍵字

動作檢測 ； 阻力訓練 ； 矯正動作

並列摘要

In resistance training, the quality of the movements of the athletes is the first challenge of the strength and conditioning coaches. Impaired movements not only increase the risks of resistance training, but also reveal potential movement dysfunction of the athletes. Dysfunctional movements are related to increased risk of sports injuries and decreased performance. Thus, screening and evaluating the movements of the athletes can help prevent the athletes from training with movement dysfunction. Impaired movements are related to limited range of motion, lack of local muscle strength, lack of static or dynamic stability. These should be improved before the athletes can attempt functional resistance training. Athletes should avoid heavy load, high velocity or complicated training before they can move well. Based on the above, the author suggests that the following steps should be followed: (1) improving range of motion; (2) improving local strength; (3) improving static stability; (4) improving dynamic stability; (5) improving the quality of functional movements; (6) strengthening, accelerating and in-tegrating the movements; (7) participating in daily life activities, tactical training or sports training.

並列關鍵字

movement screening ； resistance training ； corrective exercise

參考文獻

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