Name: 第 18 章 - 負重（反應）訓練概念 | NASM CPT (Chapter 18 - Plyometric (Reactive) Training Concepts | NASM CPT)
Uploaded: 2025-07-02T06:02:07.000Z
Duration: 24 min 21 s

NASM also refers to it as the reactive training.

But basically, the same premise that you're going to see, same concepts that you're going to see.

但基本上，你將看到的前提和概念都是一樣的。

They use two different terminologies, but the plyometric base.

它們使用兩種不同的術語，但都以負重為基礎。

We definitely are going to look at a shorter chapter here, simply because of the fact that it's really it's one of those things that it doesn't take a lot to explain based on the previous information that you have, especially going back to the chapters when we talked about early on with muscle base, and also with trying to make sure that we go back to the exercise science, the metabolic base.

我們肯定會把這一章的篇幅縮短，原因很簡單，因為根據你之前掌握的資訊，特別是回到我們早期談到肌肉基礎的章節，以及試圖確保我們回到運動科學、新陳代謝基礎的章節，這確實是不需要花很多時間來解釋的事情之一。

And then, let's see, I'm just trying to think of the other chapter.

然後，讓我想想，我正在想另一章的內容。

And so the human movement science chapter, which would be chapter 7.

是以，人體運動科學一章，也就是第 7 章。

So chapters 5 and chapter 7 kind of give you some insight onto this.

是以，第 5 章和第 7 章讓你對此有了一些瞭解。

So what is this whole aspect of plyometrics?

那麼，負重訓練到底是什麼呢？

The problem is that we always assume that just doing a simple box jump is plyometric.

問題在於，我們總是認為簡單的跳箱就是負重練習。

In other ways, we're talking about something that's very explosive.

在其他方面，我們談論的是非常具有爆炸性的東西。

Bounding, jumping, forceful movement of both our upper and lower bodies.

蹦跳、跳躍、上身和下身的有力運動。

But really, what we want to think about is something called a very fast stretch shortening cycle.

但實際上，我們要考慮的是一種叫做快速拉伸縮短週期的東西。

So when we talk about that, yeah, that's where jumping does come into play.

是以，當我們談到這一點時，是的，這就是跳躍的作用所在。

If you look at the second bullet point down in this region here where it says plyometrics, really what you're getting into is, like it says here, exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by eccentric muscle action.

如果你看一下這個區域的第二個要點，這裡說的是負重練習，實際上你要做的是，就像這裡說的，產生快速、有力動作的練習，涉及肌肉爆發性同心收縮，然後是肌肉偏心動作。

So what that's saying really is going back to our muscular system, going back to the human movement science space.

是以，這實際上是在說回到我們的肌肉系統，回到人體運動科學領域。

When we talk about eccentric muscle action, that is the lengthening phase.

當我們談論肌肉的偏心動作時，這就是拉長階段。

So when you go to jump, when you go to land on something and you absorb that force, what you're doing is you're causing an eccentric or lengthening of that muscle.

是以，當你起跳時，當你落地時，當你吸收那股力量時，你所做的就是引起肌肉的偏心或拉長。

But with plyometrics, it's not just the, OK, we're going to absorb the force and then, OK, wait, 3, 2, 1, and then explode.

但對於負重練習來說，它不僅僅是 "好的，我們要吸收力量，然後，好的，等等，3、2、1，然後爆發"。

We want to think about that really rapid contraction.

我們要考慮的是真正的快速收縮。

So it's an absorbing eccentric force followed immediately by a very rapid, very explosive concentric or shortening of the muscle fiber.

是以，在吸收偏心力之後，緊接著是非常快速、非常具有爆發力的同心力或肌肉纖維的縮短。

Now, there are some things that are going to come into play also within this chapter that you may not see directly in this slide, but understand that when we have plyometrics, there is that in-between phase between the eccentric and concentric.

現在，本章中還會涉及到一些你可能不會在這張幻燈片中直接看到的內容，但你要明白，當我們進行負重訓練時，在偏心和同心之間會有一箇中間階段。

What we're trying to do is limit what we call the armonization phase, A-M-O-R-T-I-Z-A-T-I-O-N.

我們要做的是限制我們所說的 "非武器化階段"，A-M-O-R-T-I-Z-A-T-I-O-N。

It's the in-between segment of the switch from lengthening to very quick shortening because there's that in-between cycle.

這是從延長到快速縮短的中間轉換段，因為中間有一個週期。

So if we can minimize that time between, then we're on the right track to being excessively, or not excessively, but very highly amounted of plyometric base.

是以，如果我們能儘量縮短兩者之間的時間，那麼我們就能在正確的軌道上進行過量或不過量的負重基礎練習。

What we're trying to do is, like it says there, we're trying to produce high levels of ground reactive force.

我們要做的是，就像上面說的那樣，我們要生產高水平的地面反應部隊。

Those ground reaction forces are the ability that we transition from moving basically at a very high rate of speed to absorbing force again, and then moving at a high rate of speed again.

這些地面反作用力是我們從高速移動過渡到再次吸收力，然後再次高速移動的能力。

We want to be able to minimize the amount of ground surface time that we have, to be able to explode and do it again.

我們希望能夠最大限度地減少地面時間，以便能夠爆炸並再次爆炸。

The way that we want to think about plyometrics, let's talk about a basketball player, for example.

我們思考負重訓練的方式，以籃球運動員為例。

They're always the really good ones there.

They go up, they shoot a layup, they miss it.

They land, and they're like, oh man, I missed that shot.

他們落地後會想，天哪，我沒打中。

So they land, and then jump right back up again to get their missed shot, to get an offensive rebound.

所以，他們落地後，馬上又跳起來，去搶他們沒投中的球，去搶進攻籃板。

And then they land, and they miss that shot again.

然後他們著陸，再次投籃不中。

And then they land, jump back up to try to get a third attempt.

然後他們降落，再跳起來嘗試第三次。

And then the third attempt, they dunk it home.

然後第三次嘗試，他們把球灌進了家門。

Well, that's plyometric because you're, again, minimizing the amount of time that is being taken to go down, OK?

嗯，這就是負重訓練，因為你在儘量減少下地的時間，明白嗎？

To land down, meaning absorb the force, to then explode up into whatever you're trying to do.

向下著地，意味著吸收力量，然後向上爆發，做你想做的事。

Volleyball players are a good example of that.

排球運動員就是一個很好的例子。

They'll jump, they'll block, they'll land, they'll go up for a spike.

他們會跳、會擋、會落地、會上去扣球。

It's natural for them to do it, but it's a very quick sequence, OK?

他們這樣做是很自然的，但這是一個非常快速的過程，好嗎？

So the one other aspect here, if you look down at the bottom, it is important for the fitness professional to understand that individual clients must possess adequate core strength, joint stability, and range of motion, and can balance effectively or inefficiently to get us to be plyometric.

是以，這裡還有一個方面，如果你往下看，對於健身專業人士來說，重要的是要明白，個人客戶必須擁有足夠的核心力量、關節穩定性和活動範圍，並能有效或無效地保持平衡，才能讓我們獲得負重能力。

Bottom line with that statement, we do not want beginners to be using a high level of plyometric training.

這句話的底線是，我們不希望初學者進行高水平的負重訓練。

我們能向他們介紹一些東西嗎？

Do we want them to be doing 24-inch jump-offs to land, to jump back up onto a 24-inch box?

我們想讓他們做 24 英寸的起跳落地動作，然後再跳上 24 英寸的箱子嗎？

So we're going to modify that, and we're going to cue it to make sure that we give them the right training.

是以，我們將對其進行修改，並進行提示，以確保為他們提供正確的培訓。

New people are not going to take the advantage that we would hope, or that we can give them.

新人不會像我們希望的那樣，也不會像我們能給他們的那樣，利用我們的優勢。

They need to understand they have to build up to that point to then be able to adjust and be able to perform these plyometric exercises.

他們需要明白，他們必須積累到這一點，然後才能調整並能夠進行這些負重練習。

So there again, rate of force production, that's basically saying here that it's our muscles can exert maximum amount of force output in a very short period of time.

所以，這裡的 "產力率 "基本上是說，我們的肌肉能在很短的時間內輸出最大的力量。

If you notice that max force, minimal amount of time, that relates a lot to what we would term power.

如果你注意到最大力量、最短時間，這與我們所說的功率有很大關係。

是以，負重運動是一種非常強大的運動。

And that's key because we're having explosive, explosive actions.

這一點很關鍵，因為我們正在進行爆炸性的行動。

And there's that term I was talking about before, stretch shortening, right down in here.

我之前說過一個詞，叫 "拉伸縮短"，就在這下面。

That stretch shortening cycle is what I explained in the previous slide, where we're trying to minimize the amount of time in between the eccentric land and the concentric move, okay?

拉伸縮短週期就是我在上一張幻燈片中解釋的，我們要儘量縮短偏心落地和同心運動之間的時間，明白嗎？

Now, if you notice in the slide here though, this is where core stabilization, neuromuscular stabilization, all of these things are going to come into play because we need them to be able to function in the best plyometric manner possible.

現在，如果你注意到這裡的幻燈片，這就是核心穩定、神經肌肉穩定等所有這些東西都要發揮作用的地方，因為我們需要它們才能以最佳的負重方式發揮作用。

So there it is, eccentric, armatization, concentric.

就是這樣，偏心、武裝、同心。

Preload, transition, then basically the response to those previous ones.

預載、過渡，然後基本上是對前面幾項的響應。

And what we're going to do is we're going to take for the concentric, we are going to take the, what we would call stored elastic energy and transfer that to be able to fly, all right?

我們要做的就是利用同心圓，我們要利用我們稱之為儲存的彈性能量，並將其轉移到能夠飛行的地方，好嗎？

And now, now don't forget here, when we talk about plyometrics, it's not just jumping.

現在，別忘了，當我們談到負重訓練時，它不僅僅是跳躍。

It's an ability to also create change in direction.

So even if, you know, a football player, think about a wide receiver, they go up, they jump, they catch the ball, they land, and they immediately make a move, that's plyometric, all right?

是以，即使是橄欖球運動員，想想外接手，他們起跳，接球，落地，然後立即做動作，這就是負重訓練，對嗎？

And so that's a way that they can maneuver as well.

是以，這也是他們可以利用的一種方式。

It's, those are ways that we can train it, but that's not exactly always what it is.

這些都是我們可以訓練它的方法，但並不總是這樣。

It can be a land to a cut and that's a plyometric move, okay?

它可以是一個陸地到削減，這是一個負重動作，好嗎？

Because you're taking again, an eccentric land, followed by a very rapid concentric lateral movement, okay?

因為你又是在做偏心運動，然後是非常快速的同心橫向運動，明白嗎？

So there they are again, a little bit more in depth on this here.

是以，在這裡，我們又可以更深入地瞭解一下了。

If you look eccentric, stored elastic energy, you're stimulating the muscle spindles.

如果你看似偏心，儲存彈性能量，你就是在刺激肌肉束。

Remember the muscle spindle is the detector of stretch, okay?

記住，肌肉主軸是拉伸的檢測器，明白嗎？

So they're trying to see what the stretch is gonna, you know, the stretch of the agonist, that lengthening component, the armonization, where it says the nerves meet the synapse and the spinal cord.

是以，他們正試圖瞭解神經與突觸和脊髓交匯處的伸展情況，你知道，激動劑的伸展、拉長成分、armonization。

And basically what you're doing is you're having the sensory signal sent to the spinal cord.

基本上，你要做的就是將感覺信號傳送到脊髓。

Armonization is that in between where the spinal cord and brain basically say, okay, this is what I gotta do.

氨化是在脊髓和大腦之間，基本上說，好吧，這是我必須做的。

The signal gets sent back to the muscles to then say, okay, force produce, okay?

信號傳回肌肉，然後說，好的，用力，好嗎？

And then you have your shortening of that agonist muscle.

Now remember agonist, that's another term for prime mover.

現在記住激動劑，那是原動力的另一種說法。

You know, if you're doing a squat base or a jump base, we know that our prime mover is a quadricep, okay?

你知道，如果你在做深蹲或跳躍訓練，我們知道我們的主要動力是股四頭肌，對嗎？

So that's what we're looking to do there.

Again, we wanna increase rate of force production.

同樣，我們希望提高力量生產率。

We wanna increase the amount of motor unit recruitment.

我們要增加運動組織、部門的招募量。

And by doing that, it allows us to know when our body should turn on and turn off certain things.

這樣，我們就能知道身體何時應該開啟或關閉某些功能。

Now, if it's plyometric and we know that we need more motor units, our body knows to call on it.

現在，如果是負重訓練，而且我們知道需要更多的運動組織、部門，我們的身體就會知道需要它。

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第 18 章 - 負重（反應）訓練概念 | NASM CPT (Chapter 18 - Plyometric (Reactive) Training Concepts | NASM CPT)

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