Name: 第 16 章 - 核心訓練理念 (Chapter 16 - Core Training Concepts)
Uploaded: 2025-04-08T00:45:13.000Z
Duration: 39 min 35 s

Chapter 16 and our core training concepts chapter of the 7th edition of the NASM CPT manual, Essentials of Personal Fitness Training.

NASM CPT 手冊第 7 版《個人體適能培訓精要》第 16 章和我們的核心培訓概念章節。

Here we're going to dive into, so again we kind of are on that building block pattern here that flexibility chapter was first, I believe it was chapter 14.

在這裡，我們要深入探討的是，靈活性章節是第一章，我相信是第 14 章，所以我們在這裡又是一種積木式的模式。

程度副詞

Chapter 15 was cardio, chapter 16 is core and then we'll keep progressing through just like you would be building out a program for somebody in this sort of realm.

第 15 章是有氧運動，第 16 章是核心運動，然後我們將繼續循序漸進，就像你為處於這種境界的人制定計劃一樣。

So NASM recommends going in this order based on their OPT model.

是以，NASM 建議根據他們的 OPT 模型按此順序進行。

There's your learning objectives down there on the bottom, you can take a look at those.

下面是你的學習目標，你可以看一看。

Alright so really what we want to understand here is that core training is really critical for many things, core centralized, meaning centralized.

好了，我們要明白的是，核心訓練對很多事情來說都是至關重要的，核心集中，就是集中的意思。

So posture is going to come from that, enhanced or improved performance, injury reduction and then speeding up the injury healing process or the rehabilitation.

是以，姿態將從中產生，增強或改善表現，減少損傷，然後加快損傷癒合過程或康復。

So those are the key components of that core training.

是以，這些都是核心訓練的關鍵組成部分。

So inside of that core training we have three different terms that we kind of want to refer to, core stability, core endurance, core strength.

是以，在核心訓練中，我們有三個不同的術語，即核心穩定性、核心耐力和核心力量。

Now core stability is just like it says, the ability to maintain a given position and stabilizing the spine for a period of time while also having simultaneous movement of the limbs.

現在，核心穩定性就像它說的那樣，是指在四肢同時運動的情況下，保持特定姿勢和穩定脊柱一段時間的能力。

So that's core stability, we're taking and stabilizing our central section and in that same process we're also allowing for proper movement to occur so that the spine is not compromised.

是以，這就是核心穩定性，我們正在利用和穩定我們的中心部分，在同一過程中，我們也允許適當的運動發生，這樣脊柱就不會受到損害。

Now core endurance is basically being able to go for a given duration of that core stability.

現在，核心耐力基本上是指能夠在一定時間內保持核心穩定性。

And then core strength is the ability to control the motion of the spine based on, again if you lack it or if you are enhanced in it, the lacking will just have a lack of control whereas if you have good positive core strength that just means that your spine is able to be controlled during motion.

然後，核心力量是控制脊柱運動的能力，同樣，如果你缺乏核心力量或核心力量有所增強，那麼缺乏的只是控制能力，而如果你擁有良好的積極核心力量，則意味著你的脊柱在運動過程中能夠得到控制。

Again with everything that we refer to as core training there's different levels, local and global musculature that will help us to stabilize the spine, it will allow us for proper movement with that stabilization.

同樣，在我們所說的核心訓練中，有不同層次的局部和整體肌肉組織，它們將幫助我們穩定脊柱，讓我們在穩定的基礎上進行適當的運動。

So that's what we're going to be referring to as we go into the next section.

是以，在下一節中，我們將提到這一點。

So the core musculature, regarding the lumbopelvic hip complex or the LPHC, we're working here with that lumbopelvic hip complex, we're really working around the center of gravity of our body.

是以，核心肌肉組織，關於腰椎髖關節複合體或 LPHC，我們在這裡與腰椎髖關節複合體一起工作，我們實際上是在圍繞我們身體的重心工作。

Again in simplistic terms, although it's not the same for everybody, if you think about just taking your finger and poking your belly button, that's usually a really good indicator to where your center of gravity is.

再簡單地說，雖然不是每個人都一樣，但如果你用手指戳一下肚臍，通常就能很好地反映出你的重心在哪裡。

But when we talk about that specific region, we're talking about the abdominal region, the hips, the gluteals, minimus, medius, and maximus, and then your low back region.

但當我們談論特定區域時，我們談論的是腹部區域、臀部、臀肌、小肌、中肌和大肌，然後是你的腰部區域。

So we're going to divide these regions into, like we said, local and global groups of muscles and their job is to basically work in sequence, especially during movement, to provide a stable stabilization of the spine, and then obviously that simultaneous movement like we talked about.

是以，我們要將這些區域劃分為，就像我們說過的，局部和整體肌肉群，它們的工作基本上是依次進行的，尤其是在運動過程中，為脊柱提供穩定的穩定性，然後很明顯，就像我們說過的同步運動。

Now, again, what we're going to have is we're going to have good quality trunk movements at the same, you know, our trunk is able to maneuver, especially with that lumbopelvic hip complex, you know, and so what we're doing is we're getting a good stable spine and we're getting a trunk that can move in any direction that it needs to, depending upon obviously what the demand is calling for.

現在，我們將擁有的是高質量的軀幹運動，你知道，我們的軀幹是能夠機動的，尤其是腰椎髖關節複合體，你知道，所以我們正在做的是，我們正在獲得一個良好穩定的脊柱，我們正在獲得一個可以向任何方向移動的軀幹，這顯然取決於需求的要求。

So your local muscles, you know, they're prime, what we would consider them primarily type one.

是以，你的局部肌肉，你知道，它們是主要的，我們會認為它們主要是第一類。

第一類，即他們更喜歡有氧運動。

That means they don't fizzle out very quickly.

They're more endurance based and that's really important because you would figure your posture would fall apart if they were type two because they would get fatigued out very quickly and they would have to be shut off and then rested and then turned back on.

它們更注重耐力，這一點非常重要，因為你會發現，如果它們是第二類，你的姿勢就會崩潰，因為它們會很快疲勞，必須關閉，然後休息，再重新開啟。

Whereas type one, they can, you know, under, basically we're not talking about high, high, high, high intensities here during natural movements, but understand that, you know, as intensity of resistance training or whatever, or power training or whatever we're doing ramps up, these muscles get taxed a little more, but they are still endurance based.

而第一類，它們可以，你知道，在自然運動時，基本上我們不是在談論高、高、高、高強度的訓練，但要知道，隨著阻力訓練或其他訓練，或力量訓練或其他我們正在做的訓練強度的增加，這些肌肉的負擔會更重一些，但它們仍然是以耐力為基礎的。

They, again, they, they stabilize the spine and they work on maintaining that posture.

同樣，它們能穩定脊柱，保持姿勢。

So looking at the muscle groups, the rotators, the multifidus, the trans, the transverse abdominus, the diaphragm, the pelvic floor muscles, and the quadratus lumborum, those are your typical areas that we want to refer to.

是以，從肌肉群來看，旋轉肌、多裂肌、橫肌、腹橫肌、橫膈膜、骨盆底肌和腰四頭肌，這些都是我們要參考的典型部位。

So when we look at, you know, the main focus patterns here, the rotators, what we're talking about here are the spinal segment.

是以，當我們觀察這裡的主要重點模式--旋轉器時，我們所說的是脊柱部分。

If you look, these are more like your erector spinae muscles, all right, your multifidus is something that it's basically the next layer of that.

如果你看一下，這些更像是你的豎脊肌，好吧，你的多裂肌基本上是它的下一層。

So, you know, the rotators, you know, they stabilize and rotate the spinal segments, the multifidus stabilizes and extends and rotates.

是以，旋轉肌可以穩定和旋轉脊柱節段，多裂肌可以穩定、伸展和旋轉脊柱節段。

So again, when those contract, they will pull you in specific regions.

是以，當這些合同再次簽訂時，它們將把你拉到特定的地區。

And, you know, again, the other set is your transverse abdominus.

So working on intra-abdominal pressure, very important for when we breathe.

是以，腹腔內壓力對我們的呼吸非常重要。

And then your diaphragm, again, you know, your big inspiration, you know, your inhaling muscle, it relaxes on the exhale, right?

然後你的橫膈膜，你知道的，你的大靈感，你知道的，你的吸氣肌肉，在呼氣時會放鬆，對嗎？

That's the key component to that diaphragm.

But again, setting that diaphragm sets those local muscles to allow us to have that very positive spine positioning that we want so it's not compromised.

但同樣，橫膈膜的設置也能使局部肌肉得到鍛鍊，從而使我們的脊柱定位非常準確，不會受到影響。

Then you also have your pelvic floor muscles.

This is, look, if we had like a cross-sectional area, if we cut you in half and look straight down, you can see your pelvic floor muscles sit right inside of that pelvic region, allowing for all directions of pull.

這就是，看，如果我們有一個橫截面積，如果我們把你切成兩半，然後直接向下看，你可以看到你的骨盆底肌肉就位於骨盆區域內，允許所有方向的牽拉。

So it's keeping your pelvis supported and in alignment.

是以，它能讓你的骨盆保持支撐和對齊。

So if any of those pelvic floor muscles become imbalanced, that just means that you're going to have a shift in your pelvis and your hips.

是以，如果骨盆底肌肉失衡，就意味著你的骨盆和臀部會發生變化。

Then we go into your QL, your quadratus lumborum, okay?

然後我們進入你的QL，你的腰四頭肌，好嗎？

Again, connecting from, if you look, it really connects from your lower rib through the spine and then down into the very top of your iliac crest, all right?

同樣，如果你看一下，它確實是從你的下肋骨穿過脊柱，然後向下連接到髂嵴的最頂端，對嗎？

And so because of that, what it allows for is that lateral flexion of the spine, meaning if you were to stand up straight and bend directly to your left or to your right, all right, that will be lateral flexion and then elevation of the pelvis because of how it connects in an upward fashion, okay?

正因為如此，它允許脊柱側屈，也就是說，如果你站直了，直接向左或向右彎曲，好的，這將是側屈，然後骨盆抬高，因為它是以向上的方式連接的，好嗎？

So that allows the elevation to occur of that pelvis.

So if your quadratus lumborum or your QL becomes very tight, you can see here that if, you know, one side, if we look onto the left side of, or left side QL, if that becomes tight, that's going to pull that left hip up, whereas the right side will either remain the same or start to sag a little bit and we would call that a hip hike.

是以，如果你的腰方肌或 QL 變得非常緊繃，你可以在這裡看到，如果，你知道，一側，如果我們看一下左側，或左側 QL，如果它變得緊繃，這將會把左側臀部拉起來，而右側要麼保持不變，要麼開始下垂一點點，我們稱之為臀部抬高。

So moving from the core local to the core global muscles, they're predominantly, you know, they don't have a predominance, they're more type one or type two.

是以，從局部核心肌肉到整體核心肌肉，它們主要是，你知道，它們並不佔優勢，它們更多的是第一類或第二類。

Now, again, genetics can play a factor in that as well, but particularly we're looking at a combination of them.

同樣，遺傳也可能是其中的一個因素，但我們要特別注意的是它們的結合。

They move the trunk, all right, they transfer loads between the upper and lower extremities, that's their UE and LE, all right, and then they also provide stabilization of the spine.

它們移動軀幹，好的，它們在上下肢之間傳遞負荷，這就是它們的 UE 和 LE，好的，然後它們還能穩定脊柱。

This is where we would have those concentric and eccentric actions.

這就是我們進行同心和偏心動作的地方。

So we're talking about more muscles that, you know, we recognize a little bit more rectus abdominis, external and internal obliques, your erector spinae, your gluteus maximus, your lats, and then your hip flexors, including your iliopsoas, which is your iliacus and your psoas muscle groups, which is basically combined.

是以，我們談論更多的肌肉，你知道，我們認識到更多的腹直肌，腹外斜肌和腹內斜肌，豎脊肌，臀大肌，腰肌，然後是髖屈肌，包括髂腰肌，即髂肌和腰肌群，基本上是結合在一起的。

So, your rectus abdominis, again, very common for us to, you know, point those out, centralized region, all right, what do they work with?

所以，你的腹直肌，同樣，對我們來說很常見，你知道，指出這些，集中區域，好吧，它們與什麼一起工作？

There's those primary actions, trunk and spine flexion, rotation and lateral flexion.

主要動作有：軀幹和脊柱彎曲、旋轉和側屈。

External obliques, you know, the ones that are more pronounced on your lateral sides of your abdominal region, spinal flexion, lateral flexion, and then contralateral rotation.

腹外斜肌，也就是腹部外側比較明顯的部位，脊柱屈曲、側屈，然後是對側旋轉。

Now, contralateral rotation, meaning that if you want to rotate, so if you were standing up straight and wanted to just rotate yourself to the right while leaving your hips and legs fixed, what would happen is the external obliques work contralaterally, they work opposite.

現在，對側旋轉的意思是，如果你想旋轉，那麼如果你站直了，想向右旋轉，同時臀部和腿部保持不動，那麼外斜肌就會對側工作，它們的工作方向是相反的。

So the right, if you're trying to turn to the right, the left side will actually assist in that spinal, in terms of that spinal rotation.

是以，如果你想向右轉，左側實際上會在脊柱旋轉方面提供幫助。

Now, the, oh, this looks like the, so if we look in the internal obliques, we'll kind of cut down off of here and I'll kind of go into, if we go through and move into where we would find our, there's our local muscles and there's our global muscles.

現在，哦，這看起來像是內斜肌，如果我們看一下內斜肌，我們會從這裡切下去，然後我會進入，如果我們穿過並移動到我們會發現我們的地方，那裡有我們的局部肌肉，那裡有我們的整體肌肉。

So we'll go into that little picture base here.

是以，我們將在這裡進入小圖片庫。

Internal abdominal obliques, you can see those run more inferior, more underlying than your external obliques.

腹內斜肌，你可以看到它比腹外斜肌更加下垂，更加隱蔽。

See how the external obliques are on the left side here.

看看左側的外斜肌是如何鍛鍊的。

You know, these would, the internal obliques would run on the lower part below that section.

要知道，這些肌肉會在該部分下方的內斜肌上運行。

So spinal flexion, lateral flexion, and ipsilateral rotation.

是以，脊柱屈曲、側屈和同側旋轉。

Now contralateral meaning opposite side, ipsilateral meaning same side.

現在，對側指對立面，同側指同側。

So if, again, if you're working on rotation to the right, your internal obliques will pull with the right side to turn you to the right.

同樣，如果你正在練習向右旋轉，那麼你的內斜肌就會拉動右側，讓你向右轉。

And then as we go through your erector spinae muscle group, those are the large muscles that sit over the top of your rotators and your multifidus.

然後是豎脊肌群，它們是位於旋前肌和多裂肌上方的大塊肌肉。

All right, you can see they kind of cover that and they're very, very important for all aspects of extension, you know, of the trunk and the spine, rotation, and then lateral flexion as well, okay?

好的，你可以看到它們涵蓋了這一點，它們對軀幹和脊柱的伸展、旋轉以及側屈等各個方面都非常非常重要，明白嗎？

So moving back from there, the iliopsoas, you can see, is now a hip flexor.

從這裡往回走，你可以看到，髂腰肌現在是一個髖屈肌。

It connects directly to the hip, right down, and it connects all the way down to the top portion of the femur.

它直接連接到髖部的右下方，一直連接到股骨的上半部分。

Very big, obviously, on hip flexion, but because of where it's placed on that medial side of the femur, it can allow for what we would call hip adduction and external rotation.

顯然，它對髖關節的屈曲作用非常大，但由於它位於股骨內側，是以可以實現我們所說的髖關節內收和外旋。

All right, so when they contract, they will pull in those manners.

好了，當它們收縮時，就會以這些方式拉動。

Now, like I said before, the iliopsoas is a combination of the iliacus and psoas group.

現在，正如我之前所說，髂腰肌是髂肌和腰肌群的組合。

And if you look, you know, there's your two combinations that work in sequence, okay?

如果你看一下，你就會知道，這兩個組合是依次進行的，好嗎？

And so really, we want to make sure that, you know, when those two are working correctly, they're two predominant hip flexors connecting very similarly to the same positioning.

是以，我們要確保，當這兩個屈髖肌正常工作時，它們是兩個主要的屈髖肌，與相同定位的屈髖肌連接非常相似。

That's why we kind of lump them together.

這就是我們把它們混為一談的原因。

So then your lats, okay, are wings, as some people will say, trunk and spine rotation.

那麼你的大腿，好吧，就像有些人說的那樣，是軀幹和脊柱旋轉的翅膀。

You'll also get some shoulder extension, some adduction, and some internal rotation of those.

你還可以做一些肩部伸展、內收和內旋動作。

Now, we assume that the lats work with the back, and we assume the back is part of the, you know, upper body.

現在，我們假設腹肌與背部一起工作，我們假設背部是上半身的一部分。

But just understand the lats are a really important core musculature.

但要知道，腹肌是非常重要的核心肌肉組織。

They really are important because of where they connect down through the spine, all right?

它們真的很重要，因為它們連接著脊柱，對嗎？

And they connect to the fascia, the thoracolumbar fascia that runs, you know, above that spinal region.

它們與筋膜相連，胸腰筋膜就在脊柱區域上方。

So it has a really big implication on all things spine and trunk, okay?

是以，它對脊柱和軀幹的所有事情都有很大的影響，好嗎？

So if your lats are, you know, asymmetrical or they have improper length tension relationships, they can really throw off your hips.

是以，如果你的腰部不對稱，或者它們的長度張力關係不當，就會影響你的臀部。

They can throw off your spine and really cause complications and eventually lead to pain or injury.

它們會使你的脊椎變形，真正引起併發症，最終導致疼痛或受傷。

So what do we have to recognize after, you know, we have local and global, okay?

那麼，在有了在地和全球之後，我們還需要認識到什麼呢？

Well, you know, why do we want to properly train?

那麼，你知道，我們為什麼要進行適當的訓練呢？

Basically, we want to make sure that we have proper development of all things strength, power, and endurance, you know?

基本上，我們要確保我們的力量、功率和耐力都得到適當的發展，你明白嗎？

We also want to make sure that we can have people move dynamically in a more, you know, physical sense so that we can try to avoid having complications with movement like falls and injuries, all right?

我們還希望確保能讓人們在更多的物理意義上進行動態運動，這樣就能儘量避免運動併發症，如跌倒和受傷，好嗎？

Now, without being properly trained, we were really taking and putting our spine, you know, in a compromised position and we lack that, what we would call intervertebral stabilization.

現在，如果沒有經過適當的訓練，我們真的會把我們的脊椎，你知道的，置於一個受損的位置，我們缺乏那種我們稱之為椎間穩定的東西。

So we're losing that stabilization between each vertebrae as it goes from C1 all the way down.

是以，從 C1 開始一直往下，每個椎骨之間的穩定性都在下降。

Truly, if we talk about just the spine, I know it's part of your vertebrae system, but we'll just say from C1 all the way down to L5, we'll not talk about the sacrum or the coccyx at that point only, we just want to talk about the upper portion.

實際上，如果我們只談脊柱，我知道它是你的椎骨系統的一部分，但我們只說從 C1 一直到 L5，我們不會只談骶骨或尾骨，我們只想談上半部分。