Name: 第 19 章 - 速度、敏捷和快速訓練概念 | NASM CPT (Chapter 19 - Speed, Agility, and Quickness Training Concepts | NASM CPT)
Uploaded: 2025-06-25T00:26:41.000Z
Duration: 26 min 40 s

to Chapter 19, which is our Speed, Agility, and Quickness training concepts chapter.

到第 19 章，這是我們的速度、敏捷和快速訓練概念章節。

程度副詞

This is more or less the progression from the plyometrics base to now working with this a more explosive base, a more start-stop base, a more change of direction base, and it's just a natural progression for us to take us from plyometrics into this SAQ, which is what NASM usually goes through and talks about.

這或多或少是從負重基礎發展到現在的更具爆發力的基礎、更具啟動-停止的基礎、更具方向變化的基礎，這對我們來說只是一個自然的進步，把我們從負重訓練帶入 SAQ，這也是 NASM 通常會經歷和談論的。

情態副詞

So let's go ahead and it's a shorter chapter compared to some of the other ones that we initially talked with earlier on with like exercise science and everything like that.

是以，讓我們繼續前進，與我們之前討論過的運動科學等其他一些章節相比，這一章比較短。

So with our SAQ training, obviously we're looking for ways that we can get the muscles, the neurological or nervous system, our ligaments, tendons, and other soft tissues like cartilage, and our cardiovascular system to kind of communicate really well together, stimulate it to a point that it's going to become very effective, and really create those adaptations that for those areas, the muscular and neurological connective tissue and cardiovascular, to be able to enhance an athlete, to enhance a senior, to enhance a general population person.

是以，通過 SAQ 訓練，我們顯然在尋找可以讓肌肉、神經或神經系統、韌帶、肌腱和軟骨等其他軟組織以及心血管系統很好地交流在一起的方法，刺激它們，使其變得非常有效，並真正為這些部位、肌肉、神經結締組織和心血管創造適應性，以提高運動員、老年人和普通人的能力。

So it just, it trickles into everybody as long as we use it effectively.

是以，只要我們有效利用它，它就會滲透到每個人身上。

So there's your definitions below there, speed, agility, and quickness, speed, the ability to move the body in one intended direction as fast as possible, agility, ability to start or accelerate, and then stop, decelerate, and or stabilize, and then change directions to a signal, a stimulus, something that will make you basically have to adjust.

是以，下面有你的定義，速度、靈敏和敏捷，速度是指以最快速度向一個預定方向移動身體的能力，靈敏是指啟動或加速，然後停止、減速、或穩定，然後根據信號、刺激、一些讓你基本上必須調整的東西來改變方向的能力。

And then also at that same time, you're trying to maintain postural alignment or postural control and then quickness, react and change body positions with maximal rate of force production.

與此同時，你還要努力保持姿勢對齊或姿勢控制，然後以最大的發力速度快速做出反應並改變身體姿勢。

So basically, you know, that rate, maximal rate of force production, we could even chalk that up to with max power, all right, in all planes of motion, from all body positions.

所以，基本上，你知道，這個速率，最大的力量產生速率，我們甚至可以把它歸結為最大功率，好吧，在所有運動平面上，從所有身體位置上。

So that could even be getting up off the floor and then starting your run.

是以，甚至可以從地板上站起來，然後開始跑步。

That's just a simplistic way of doing it.

I mean, if you look at the senior population, can they get up off the floor fairly quick if it were an emergency situation?

我的意思是，如果你看看老年人群，如果是緊急情況，他們能很快從地板上站起來嗎？

That's where we could work with quickness with them is trying to make them understand that.

這就是我們可以與他們快速合作的地方，我們要努力讓他們明白這一點。

So speed, agility, and quickness, those are your definitions.

所以，速度、靈敏度和敏捷度，就是你們的定義。

Definitely something that will be test related.

So again, one direction as fast as possible.

所以，還是那句話，一個方向越快越好。

With speed, all right, if you notice here, this person obviously is running.

有了速度，好了，如果你注意到這裡，這個人顯然是在奔跑。

So with running, there's two different ways that we can work around running, and one of those is stride rate, the amount of times that the foot makes contact with the ground.

是以，對於跑步，我們有兩種不同的方法來解決跑步問題，其中之一就是步幅，即腳與地面接觸的次數。

So the higher the stride rate, the higher the speed technically, and the stride frequency.

是以，步幅越大，技術上的速度和步頻就越高。

So those two are, you know, stride rate, the amount of time, stride frequency, how often it happens and how often it occurs.

是以，這兩項就是，你知道的，跨步率、跨步時間、跨步頻率、跨步頻率以及跨步發生的頻率。

So if you have a longer stride, your frequency will be down, all right, because you're not going to touch as much, you know.

所以，如果你的步幅較長，你的頻率就會下降，因為你不會接觸那麼多，你知道的。

So that's just kind of how we can put those into perspective so that we can be able to adjust our people, all right.

是以，我們可以從這個角度來看待這些問題，從而調整我們的人員，好嗎。

Now, everybody has a different body segment.

現在，每個人都有不同的身體部位。

Everybody has different femur, different lower leg, so tib-fib lengths, everybody has different torso lengths.

每個人的股骨、小腿、脛腓長度不同，每個人的軀幹長度也不同。

So a lot of these will be dependent upon, you know, basically that person.

是以，很多事情都取決於，你知道，基本上是取決於那個人。

So if I'm 5'10 and you're 6'3", you know, the stride rate is going to be less, even though you may touch the same, because my rate is going to be farther, all right.

所以，如果我身高5英尺10英寸，而你身高6英尺3英寸，你知道，步幅會變小，即使你的觸地距離可能相同，因為我的步幅會更遠，好嗎。

My stride frequency may be the same, but see how we can always implement and change that.

我的步頻可能是一樣的，但看我們如何隨時實施和改變。

So it just depends on the person and what they're physiologically made up of, anatomically, excuse me, anatomically made up of, all right.

所以，這取決於人，取決於他們的生理結構，解剖結構，不好意思，解剖結構，好吧。

So when we talk about speed, we want to talk about proper mechanics.

是以，當我們談論速度時，我們要談論正確的力學。

So we have frontside and backside mechanics.

是以，我們有前側和後側力學。

With frontside mechanics, we're talking about what we call triple flexion, which is hip, knee, and ankle flexion.

對於前側力學，我們所說的是三屈，即髖關節、膝關節和踝關節屈曲。

Now ankle flexion is what we would consider dorsiflexion, okay.

現在，踝關節屈曲就是我們所說的背屈，好嗎。

Backside mechanics is triple extension, which is hip, knee, and ankle extension, but with ankles, that would be ankle plantar flexion, all right.

後側力學是三重伸展，即髖關節、膝關節和踝關節伸展，但對於踝關節來說，這應該是踝關節跖屈，沒錯。

So with triple flexion, with frontside mechanics, what we're looking to improve there is our ability to decelerate by, you know, increasing our braking force.

是以，通過三屈運動和前側力學，我們要提高的是通過增加制動力來減速的能力。

But at the same time, we also can use that really aggressive flexion to be able to use as a driving force for propulsion, okay.

但與此同時，我們也可以利用這種極具侵略性的屈曲作為推進力，好嗎。

Whereas backside mechanics, definitely more about that push phase off the ground, so ground reactive force, all right.

而背部力學，更多的是關於離地的推力階段，所以地面反作用力，沒錯。

And so at that point there, we are working more, you know, at that same time with that backside mechanics of the foot and upper body, where we have that arm drive to help us, again, to be able to get massive explosion so that we can then propel ourselves in the direction that's intended, okay.

是以，在這一點上，我們的工作更多，你知道，在同一時間，腳和上半身的背面力學，在那裡我們有手臂驅動，以幫助我們，再次，能夠得到大規模的爆炸，這樣我們就可以推動自己朝著預定的方向，好嗎。

So with these checkpoints during running, we want to obviously look really carefully at the foot and ankle complex, we want to look at really closely the knee complex.

是以，對於跑步過程中的這些檢查點，我們顯然要非常仔細地觀察足部和踝關節複合體，我們要非常仔細地觀察膝關節複合體。

Surprisingly enough, you may see, and it says it right there on the top, if we look right down here at the knee valgus location, all right, you know, you might get people that if you pay attention closely and stand behind them while they're running, you can see that bow in or that knock knee of that complex.

令人驚訝的是，你可能會看到，上面就寫著，如果我們從這裡往下看膝蓋外翻的位置，好的，你知道，你可能會遇到這樣的人，如果你仔細觀察，站在他們身後，當他們跑步的時候，你可以看到他們的膝蓋弓進去了，或者是那種複雜的膝蓋外翻。

Now there are a lot of other aspects that we talked about previously in terms of checkpoints, you know, collapsing arches that can create that valgus, so that would be where the foot and ankle complex come in.

現在，我們之前談到的檢查點還有很多其他方面，你知道，足弓塌陷會造成外翻，所以這就是足踝複合運動的作用所在。

So if we have even just a slight amount of foot external rotation, that can change the way that our foot makes contact with the ground, therefore creating more stress, therefore creating a potential for injury.

是以，如果我們的腳有輕微的外旋，就會改變腳與地面接觸的方式，從而產生更大的壓力，造成潛在的傷害。

So we have to make sure we're watching both front and backside mechanics for that, you know, that's our checkpoint base.

是以，我們必須確保同時關注前後方的機械裝置，要知道，那是我們的檢查基地。

And then where are we in terms of our LPHC, our lumbopelvic hip complex?

我們的 LPHC（腰椎髖關節複合體）情況如何？

You know, like it says here, do we have an upright torso or are we leaning forward?

你知道，就像這裡說的，我們的軀幹是直立還是前傾？

When you're accelerating, the body wants to be angled down, not aggressively like you're doing a good morning, but you want to be leaned forward.

加速時，身體要向下傾斜，不是像做早安那樣咄咄逼人，而是要向前傾。

We want that center of gravity in front of the base of support.

我們希望重心在支撐基座的前方。

So therefore, what would end up happening is while you're running, right, your belly button would be in front of your hips, so what we're doing is we're trying to catch ourselves over that base of support, but what that's doing is speeding us up.

是以，當你跑步時，你的肚臍會位於臀部前方，所以我們要做的就是在這個支撐點上抓住自己，但這樣做會加快我們的速度。

Think about when you are going downstairs, right, when you go downstairs, you're more upright and you're trying to maintain consistent steps down.

想想你下樓的時候，對吧，當你下樓的時候，你的身體會更加直立，你會努力保持下樓的步調一致。

The minute that your belly button goes in front of your hips, you start speeding up and you almost want to trip going down the stairs.

當你的肚臍頂到臀部前方時，你就會開始加速，下樓梯時幾乎要被絆倒。

It's the same thing for sprinting, right?

But we're doing it on purpose until we get to a certain point of our run that we feel like we need to start getting ourselves to stand upright.

但我們是故意這樣做的，直到我們跑到一定程度，覺得需要開始讓自己站直。

And then at that point, during max velocity, we want to make sure that we're pretty much straight up and down, all right?

然後在這個時候，在最大速度時，我們要確保我們幾乎是直上直下的，好嗎？

There shouldn't be any rounding of the back.

There shouldn't be any undue lean forward, all right?

Now like they say here in this comments, unless you're reaching for an object like a baton or trying to reach your body in front of itself to be able to cross the finish line, whatever that may be, all right, but normally it's a lean into that acceleration and then as you start getting up to closer to max velocity, you'll start seeing yourself lift up more.

就像評論中說的那樣，除非你伸手去夠一個像接力棒一樣的物體，或者試圖把你的身體伸到它的前面，以便能夠越過終點線，不管那是什麼，好吧，但通常情況下，這是向加速度靠攏，然後當你開始接近最大速度時，你會開始看到自己抬得更高。

Now the head, obviously we want the head to be in line with our hips and our pelvis and our lumbar spine.

現在是頭部，很明顯，我們希望頭部與臀部、骨盆和腰椎保持一致。

So like a neutral, we want to consider that neutral spine, all right?

所以，就像中性脊柱一樣，我們要考慮中性脊柱，好嗎？

So there shouldn't be any unjust or unknowing compensations that are there, all right?

所以，不應該有任何不公正或不知情的補償存在，好嗎？

We don't really want to have the head kicked back.

We don't want to have the head kicked forward, okay?

我們不希望頭被踢向前方，好嗎？

Now again, unless you're doing it for a purpose like it says here, like if you're trying to track a ball or another object, all right, that might be another reason for that, okay?

再說一遍，除非你這樣做是有目的的，就像這裡說的，比如你想追蹤一個球或其他物體，好吧，這可能是另一個原因，好嗎？

The other thing too, like it says on the very, very bottom, by tracking it says, as this can affect the position of the lumbopelvic hip complex known as the pelvoocular reflex, ocular meaning vision, so therefore we're talking about how we can keep ourselves focused while keeping alignment, while also maintaining focus on everything.

還有一件事，就像最下面寫的那樣，通過追蹤，這可以影響腰椎髖關節複合體的位置，也就是所謂的骨盆反射。

So agility and quickness, all right, agility, high levels of coordination, being able to try to reset the body back over the center of gravity because we know that at times we're going to be in front of the center of gravity.

是以，敏捷和快速，好吧，敏捷，高度協調，能夠嘗試將身體重置回重心之上，因為我們知道有時我們會處於重心的前方。

We're going to be on the side of the, outside of the base of support, okay, meaning outside of those legs.

我們要站在支撐基座外側，好的，也就是說要站在支腿外側。

And that's how we can change directions while also maintaining increasing or decreasing speed depending upon what we're doing.

這樣，我們就能在改變方向的同時，根據所做的事情保持增減速度。

We need to be able to think about increasing the ability to decelerate better.

我們需要考慮如何更好地提高減速能力。

We need to be able to understand that we can also help with what we call dynamic flexibility.

我們需要能夠理解，我們還可以幫助實現所謂的動態靈活性。

So with movement, we have better postural control, we have better core strength, and we have better proprioception, or basically understanding where you are in relationship to space, okay?

是以，有了運動，我們就能更好地控制姿勢，增強核心力量，提高本體感覺，或者說，從根本上了解自己與空間的關係，好嗎？

So by having better agility, you know, increased effective agility, we can actually think about reducing injury risks because we're using all planes of motion, sagittal, frontal, transverse planes of motion, and we're creating more force production at those soft tissue areas or connective tissues, so therefore we're enhancing those areas as well, making us a more well-rounded person, hence the reason why agility is important for somebody like an elderly person because it can help with fall prevention.

是以，通過擁有更好的敏捷性，你知道，提高有效的敏捷性，我們實際上可以考慮降低受傷的風險，因為我們使用了所有的運動平面，矢狀面、正面、橫向運動平面，我們在這些軟組織區域或結締組織產生了更多的力，是以我們也增強了這些區域，使我們成為一個更全面的人，這也是為什麼敏捷性對於像老年人這樣的人來說很重要的原因，因為它可以幫助預防跌倒。

Obviously we modify that to an extent to make sure that they're getting exactly what they need, okay?

顯然，我們會在一定程度上進行修改，以確保他們得到他們所需要的東西，好嗎？

Then quickness, so here, quickness, just being able to react to visual cues, auditory cues, kinesthetic stimuli, so that's some sort of touch, okay, that you will be able to then react as quickly as possible and as fast as possible so that you can make the necessary changes or responses that are needed.

然後是敏捷性，這裡的敏捷性，就是能夠對視覺線索、聽覺線索、動覺刺激做出反應，所以這是某種觸覺，好吧，你將能夠儘快、儘可能快地做出反應，以便做出必要的改變或反應。

So for the non-athletic population, we've kind of talked about both of these, but again, softball, golf, tennis, hiking, running, skiing, water sports, anybody ever try getting on water skis or the boards, the water boards, not even on a boat, not even being pulled by a boat, but then think about paddle boarding, think about surfing, all of those require all of what we've been working on so far.

是以，對於非運動人群，我們已經談到了這兩方面，但還是那句話，壘球、高爾夫、網球、徒步旅行、跑步、滑雪、水上運動，有沒有人試過滑水或滑板、水上滑板，甚至沒有在船上，甚至沒有被船拉著，但想想槳板，想想衝浪，所有這些都需要我們迄今為止所做的一切。

We need to think about coordination, power, reaction time, agility, all right?

我們需要考慮協調性、力量、反應時間和敏捷性，好嗎？

All of those things matter when we're trying to do those recreational activities, so if we want to get better at something, we have to be able to increase our general functioning patterns, so whether it be flexibility, whether it be balance and coordination, speed, agility, and quickness here, all of those are necessary, okay?

是以，如果我們想在某些方面做得更好，就必須能夠提高我們的一般功能模式，所以無論是靈活性，還是平衡和協調性、速度、靈活性和敏捷性，所有這些都是必要的，好嗎？

But we have to get people to understand how to accelerate, how to decelerate, and how to change directions, so that's when we talk about the modifications.

但是，我們必須讓人們瞭解如何加速、如何減速、如何改變方向，所以這就是我們談論改裝的時候。

If you're going to plan specific workouts, we need to make sure we have that modification for the newer person, so that they can experience those transition points, and then be able to eventually pick up that speed, agility, and quickness at a better rate, okay?

如果你要計劃具體的訓練，我們需要確保為新手提供這種修改，以便他們能夠體驗這些過渡點，最終能夠以更好的速度提高速度、靈活性和敏捷性，好嗎？

那麼，我們如何知道它們在哪裡呢？

If we know where they're at with assessment, we can get a good profile on them, whether it be an injury profile, general health profile, and then obviously assessments that we can do for the dynamic portion of everything to see where they are in terms of their initial baseline of health, wellness, fitness, and exercise, okay?

如果我們知道他們的評估情況，我們就能對他們進行很好的剖析，無論是受傷情況剖析，還是總體健康狀況剖析，然後很明顯，我們可以對所有事情的動態部分進行評估，看看他們在健康、保健、健身和鍛鍊方面的初始基線在哪裡，好嗎？

But they need to make sure they, you know, before, just like plyometrics, they need to come in with a good level of flexibility, they have to be able to repeat, so muscular endurance, they need to be endured cardiovascular endurance, and then they have to have some strength to them before we can really ramp up what we want to do with them, okay?

但是，他們需要確保自己，你知道，就像在進行負重訓練之前，他們需要有良好的柔韌性，他們必須能夠重複，所以肌肉耐力，他們需要忍受心血管耐力，然後他們必須有一定的力量，然後我們才能真正加強我們想對他們做的事情，好嗎？

But just like anything else, slow and simple, and progress that eventually down the line to fast and complex.

但就像其他任何事情一樣，緩慢而簡單，最終會發展到快速而複雜。

That will only help them to build into the program that you're trying to give them.

這隻會幫助他們建立起你想給他們的計劃。

So starting off slow and simple, you know, that basically goes into that whole continuum that we talk about, known to unknown, right?

是以，從緩慢而簡單的開始，你知道，這基本上就是我們所說的從已知到未知的整個連續過程，對嗎？

Make sure they know the movements to things that they're eventually not going to know, but they understand how to move their body correctly, all right?

確保他們知道那些他們最終不會知道的動作，但他們知道如何正確地移動身體，好嗎？

So with youth, all right, basic movement will make it so that they can do increases in rate and magnitude, okay?

是以，對於年輕人來說，基本的運動可以使他們的運動速度和幅度增加，好嗎？

But again, they need to be developing these good movement patterns before we can really see how to progress them in terms of speed, agility, and quickness.

但同樣，在我們真正瞭解如何提高他們的速度、靈活性和敏捷性之前，他們需要發展這些良好的運動模式。

Even something, I mean, if we look at just simple physical education classes, you know, those individuals who have a hard time just doing simple locomotor skills like, you know, running or walking or jogging, and then moving them into galloping and, you know, and skipping, if they can't decipher how to, you know, move their body in those ways, it's going to be very hard for us to progress them in a speed, agility, quickness routine because of the fact that their body just doesn't move well in very simplistic movement patterns, and adults the same way, all right?

我的意思是，如果我們看一下簡單的體育課，你知道，那些人在做簡單的運動技能時會遇到困難，比如，你知道，跑步、走路或慢跑，然後再讓他們馳騁，你知道，還有跳遠、如果他們無法理解如何以這些方式移動身體，我們就很難讓他們在速度、敏捷性和快速性方面取得進步，因為他們的身體無法以非常簡單的運動模式很好地移動，成年人也是一樣，好嗎？

But what we want to make sure of is that we want to make sure we have an environment that's meant to be challenging for kids, all right?

但我們要確保的是，我們要確保我們有一個對孩子們來說具有挑戰性的環境，好嗎？

So they have to be able to adapt, and then at that point, they have to be able to apply, you know, appropriate movement patterns to those measures on the, of an external force or an external stimulus, okay?

是以，他們必須能夠適應，然後在這一點上，他們必須能夠應用，你知道，適當的運動模式，這些措施，外力或外部刺激，好嗎？

So we have to be able to understand that they have the basics down, okay, well now let's progress them.

是以，我們必須能夠理解，他們已經掌握了基礎知識，好了，現在讓我們取得進展吧。

Let's make things a little bit more challenging on them, but again, progressing them in the proper way will only allow them to improve at a better rate.

讓我們給他們增加一點挑戰，但同樣，以適當的方式讓他們進步，只會讓他們進步得更快。