Name: 第 20 章 - 阻力訓練概念 | NASM CPT (Chapter 20 - Resistance Training Concepts | NASM CPT)
Uploaded: 2025-07-02T06:07:11.000Z
Duration: 46 min 9 s

into Chapter 20 here, Resistance Training Concepts.

轉承詞

One of the more fun chapters, simply because this is the nuts and bolts, I guess.

這是比較有趣的章節之一，原因很簡單，我想這是最關鍵的部分。

程度副詞

This is really the backbone to all of the training program models that you're going to create, all the programming that you're going to create, all the periodization that you're going to go through.

這確實是你要創建的所有訓練計劃模型、所有編程、所有周期化訓練的支柱。

So taking each of these and going through them step by step, but understanding the principles behind them, understanding the reasons why you change, the adaptations that occur, all that's going to happen here, not to say that you're not going to get that from the previous stuff like core and strength, speed, agility, and quickness, things like that.

是以，我們要一步一步地學習這些內容，但要理解它們背後的原理，理解你發生變化的原因、發生的適應性，所有這些都會在這裡發生，並不是說你不能從之前的內容中獲得這些，比如核心和力量、速度、敏捷性和快速性，諸如此類的東西。

So kind of just take each one of these things step by step and really understand how we can create.

是以，我們要一步一步地做這些事情，真正理解我們如何才能創造。

This is the last part of our, besides the cool down, this is the last part of our programming concepts.

這是我們的最後一部分，除了冷卻，這是我們編程概念的最後一部分。

So here, we're talking about the principles of adaptation, basically saying that, obviously, the goal here is dependent upon the client.

是以，我們在這裡討論的是適應原則，基本上是說，很明顯，這裡的目標取決於客戶。

But if they're looking for body changes, then aesthetics is the thing.

但如果他們想要改變身體，那麼審美就是問題所在。

If they're looking for performance-based, then we know that that's a whole new different set of parameters that we're going to follow.

如果他們需要的是基於性能的服務，那麼我們知道我們要遵循的是一套全新的不同參數。

But resistance training is going to be one of those things that can take you over that edge, It doesn't matter if you're a cardio person.

但阻力訓練是能讓你超越極限的方法之一，無論你是有氧運動愛好者還是無氧運動愛好者。

It doesn't matter if you're a power person, a strength person, a muscular endurance person.

無論你是力量型、力量型還是肌肉耐力型，都沒有關係。

Resistance training can take you and put you into a different category solely than being just specific in one area, one domain.

阻力訓練可以將你帶入一個不同的範疇，而不是僅僅侷限於一個領域。

So you can see there, I'm not going to go through all of them with you, but there's the benefits down there in the left corner.

所以你可以看到，我不會跟你一一介紹，但左下角有好處。

Of those, there isn't anything in there that has not been discussed as we've gone through the book.

其中，沒有任何內容是我們在閱讀這本書時沒有討論過的。

So if you want to pause it, look at it, see what it is, there you go.

所以，如果你想暫停一下，看看它是什麼，就可以了。

But if you look on the right-hand side here, the adaptation principles.

但是，如果你看看右邊的適應原則。

So what we're going to say here is the general adaptation syndrome, or GAS, plus the principle of specificity will make it so that you can adapt to any situation.

是以，我們在這裡要說的是，一般適應綜合症（或 GAS）加上特異性原則將使你能夠適應任何情況。

General adaptation syndrome, that's the three-step process of how our body goes through change.

一般適應綜合徵，是我們身體經歷變化的三步過程。

And then the principle of specificity is that of being specific to what you're training for.

然後，"針對性 "原則就是要針對你的訓練目標進行鍼對性訓練。

So if you're training for upper body strength, you're going to train in an upper body strength way.

是以，如果你要進行上肢力量訓練，你就要以上肢力量的方式進行訓練。

If you're training for hypertrophy, you're going to train for hypertrophy, lower limb, upper limb, whatever.

如果你要進行肥厚性訓練，你就要進行肥厚性訓練，下肢、上肢都可以。

So there's your general adaptation syndrome, or GAS, as it's commonly referred to, GAS.

這就是一般適應綜合徵，或通常所說的 "GAS"。

There's three phases, and we said this is the way that our body responds to adaptations.

有三個階段，我們說這是我們的身體對適應做出反應的方式。

Basically, what happens is that if you repeatedly put a stimulus in front of yourself, what's going to end up happening is you're going to get the given response that you're looking for.

基本上，如果你反覆在自己面前擺放刺激物，最終的結果就是你會得到你想要的反應。

Because we go through those three phases, like I said last slide.

因為我們會經歷這三個階段，就像我在上一張幻燈片中說的那樣。

The alarm reaction, resistance development, and then exhaustion.

警報反應、抵抗發展，然後是衰竭。

Now, each one of them has their own specific parameters that we'll go through, but they're more about how your body responds.

現在，它們中的每一種都有自己的特定參數，我們會一一介紹，但它們更多的是關於你的身體如何做出反應。

So the alarm reaction, like it looks right here, what's your reaction of your system?

是以，警報反應，就像它看起來就在這裡，你的系統有什麼反應？

There's fatigue, joint stiffness, and then DOMS, so delayed onset muscular soreness.

有疲勞、關節僵硬，然後是 DOMS，即延遲性肌肉痠痛。

Pretty much what everybody feels after a training session, right?

每個人在訓練結束後都會有這種感覺，對嗎？

Now, each one of us responds in a different way.

現在，我們每個人的反應都不盡相同。

We know, as future and current professionals, that the more trained you are, the less fatigue you would have at the same workout of another person who is less trained.

我們知道，作為未來的和現在的專業人士，你接受的訓練越多，在與另一個訓練較少的人進行同樣的鍛鍊時，你的疲勞程度就越低。

But that does not mean that you, as a trained athlete, are never going to be tired, because your workouts are going to be relative to what your ability is.

但這並不意味著，作為一名訓練有素的運動員，你永遠不會感到疲倦，因為你的鍛鍊是相對於你的能力而言的。

So therefore, you're still going to have that fatigue, that joint stiffness, and the DOMS.

是以，你仍然會感到疲勞、關節僵硬和肌肉痠痛。

這就是我們身體的反應，好嗎？

What ends up happening, we go through that next phase, which is called resistance development.

最終，我們會經歷下一個階段，也就是所謂的抗藥性發展階段。

Here, like it says, increase functional capacity to adapt to those stressors.

在這裡，就像它說的那樣，提高適應這些壓力的功能能力。

Like it says here, you're going to increasing the recruitment of muscle fibers.

就像這裡說的，你要增加肌肉纖維的募集。

And then the exhaustion, this is where we got to be very careful with that term, but I'll talk about the reaction first.

然後是 "精疲力竭"，在這裡我們必須非常小心地使用這個詞，但我還是要先談談 "反應"。

So a prolonged, intolerable stressor that produces fatigue and leads to injury or a breakdown in the system.

是以，長期的、難以忍受的壓力會產生疲勞，導致受傷或系統崩潰。

Now, in this situation here with exhaustion, what you need to understand is that you can become exhausted.

現在，在這種精疲力竭的情況下，你需要明白的是，你可能會精疲力竭。

But if you become exhausted to the point where it goes below your homeostasis line, OK, then what ends up happening is you have this inability to recover injury, risk of injury, sickness, and disease.

但是，如果你精疲力竭，以至於低於你的平衡線，那麼，最終發生的事情就是你無法恢復受傷、受傷風險、疾病和疾病。

So if we looked at it from a search standpoint, gas or general adaptation, OK, we type that in.

是以，如果我們從搜索的角度來看，天然氣或一般適應性，OK，我們輸入。

What you're going to see here is, for example, here, just so you can kind of see where we're at, there's your phase one.

舉例來說，在這裡，你可以看到我們的第一階段。

What ends up happening is you dip down because you're like, oh boy, what's going on here?

最後的結果是你的情緒低落，因為你會想，天哪，這是怎麼回事？

So then what happens is your body with resistance learns how to cope with that stress.

這樣一來，你的身體就會在抵抗力的作用下學會如何應對壓力。

See, if you notice on the left side of the stress resistance, as you put more strain on the body, our body is able to adapt to it.

看，如果你注意到左側的抗壓力，當你給身體施加更多壓力時，我們的身體就能適應它。

The problem is that when you get into this exhausted phase, like we said, there's this homeostasis line right here.

問題是，當你進入精疲力竭的階段時，就像我們說過的，這裡有一條平衡線。

If we dip below that, that's where we become too tired, too fatigued, leading to higher levels of injury, leading to potential illness or sickness.

如果低於這個標準，我們就會變得太累、太疲憊，從而導致更高水平的損傷，引發潛在的疾病或病痛。

I wouldn't go to the fact of disease just yet.

我現在還不會去談疾病的事實。

But over time, prolonged periods of time of sickness and illness can lead to that disease model as well.

但隨著時間的推移，長期的病痛也會導致這種疾病模式。

So if we do really well with our resistance, we will start to get to that point where our stress resistance stays level and we do not become overly exhausted, but we stay right in that line there.

是以，如果我們在抗壓能力方面做得非常好，我們就會開始達到這樣的境界：我們的抗壓能力保持在一定水準，我們不會變得過於疲憊，但我們會保持在這條線上。

And that's really the main reason why we have those issues of sickness and injury risk because of this factor here.

而這也正是因為這個因素，我們才會有生病和受傷風險問題的主要原因。

So just kind of a visual to kind of think about in terms of what is it that we are looking for in that regards, okay?

所以，我們只需要用一種直觀的方式來思考一下，我們在這方面要尋找的是什麼，好嗎？

So we said, if we go back a couple of slides, general adaptation syndrome over here, okay?

所以我們說，如果我們再看幾張幻燈片，一般適應綜合徵就在這裡，好嗎？

And specificity or the SED principle, specific adaptations to impose demands is what SAID stands for.

而特殊性或 SED 原則，也就是 SAID 所代表的 "特殊適應強加的要求"。

But this principle is basically, again, you put specific demands on the body, the body will start to adapt to it and start making the changes necessary.

但這個原理基本上還是那句話，你對身體提出特定的要求，身體就會開始適應，並開始做出必要的改變。

We've talked about those in the exercise science chapter.

我們在運動科學一章中已經談到了這些內容。

What muscle groups and movement patterns are you doing?

你正在做哪些肌肉群和運動模式？

By being that specific in all of those aspects will help us to be able to achieve that goal of that change that we're looking for or that adaptation we're looking for, again, based on the goal of that person.

在所有這些方面做得如此具體，將有助於我們能夠實現我們正在尋找的改變或適應的目標，同樣，這也是基於那個人的目標。

So what we end up with is specificity in different regards, mechanical specificity.

是以，我們最終得到的是不同方面的特異性，即機械特異性。

So weight and movements that are placed in the body will be able, you'll be specific in those regards.

是以，放在身體裡的重量和動作將能夠，你將在這些方面得到具體的體現。

So when we start talking about the acute variables a little bit deeper, what you end up with is, you know, hypertrophy, you're gonna have moderate weight, moderate reps, lower types of rest, but that's specific to the weight in the movements that you're gonna do.

是以，當我們開始深入討論急性變量時，你最終會發現，你知道，肥大，你會有適度的重量、適度的次數、較低類型的休息，但這是針對你要做的動作中的重量而言的。

Neuromuscular, speed of contraction, and the exercise selection.

神經肌肉、收縮速度和運動選擇。

So the mind-body, the mind-muscle connection or the nerve-muscle connection, we're talking about specificity.

是以，心身、心肌聯繫或神經肌肉聯繫，我們說的都是特異性。

If you're trying to be an athlete, a lot of your speed of contractions are gonna be very rapid.

如果你想成為一名運動員，你的很多收縮速度都會非常快。

If you're trying to do general preparation, then you're gonna stick to specific tempos.

如果你想做一般性的準備工作，那麼你就要堅持特定的節奏。

I know that with the muscular or strength endurance phase, it used to be called the muscular endurance phase, the strength endurance phase, with that, the tempo is very, very slow.

我知道，在肌肉耐力或力量耐力階段，以前叫肌肉耐力階段，力量耐力階段，節奏非常非常慢。

Four seconds, you know, with a two-second pause, a one-second comeback, and then it's just a quick transition to the next part.

4 秒鐘，你知道，停頓 2 秒鐘，回敬 1 秒鐘，然後快速過渡到下一部分。

Metabolic specificity goes back to the first one there, specificity of energy system.

代謝特異性又回到了第一個問題，即能量系統的特異性。

你是在嘗試更多的無氧運動嗎？

Is there a way that you can do an in-between to help both?

有什麼辦法可以在兩者之間做一個夾縫，幫助兩者？

All right, is there more of a hybrid base?

好吧，是否有更多的混合基礎？

Can we work on different ways like interval sprinting, like in our zone training of cardio?

我們能否在有氧運動的區域訓練中，採用間歇性衝刺等不同方式進行訓練？

You know, that's aimed, you know, that can help with both our aerobic and anaerobic aspects.

你知道，這樣做的目的是，你知道，這對我們的有氧和無氧方面都有幫助。

So, you know, there, you can see how we can start being a lot more specific and trying to get to hit the goals that we need to and apply the specific adaptations that are needed, okay?

所以，你知道，在這裡，你可以看到我們如何開始變得更加具體，並試圖達到我們需要的目標，並應用所需的具體調整，好嗎？

So again, with the phases, if you notice there, there they are, stabilization, muscular endurance, muscular hypertrophy, strength and power.

同樣，如果你注意到那裡的階段，它們分別是：穩定、肌肉耐力、肌肉肥大、力量和動力。

Now, just remember here, this, you know, with the way that, whoops, with the way that we look at everything, strength, endurance, that's at phase two, okay?

現在，請記住這一點，你知道，我們看待一切事物的方式，力量、耐力，都是在第二階段，好嗎？

But stabilization, what is it, what are the adaptations we're looking for?

但 "穩定 "是什麼，我們要尋找的適應性是什麼？

Optimal dynamic joint support, dynamic with movement, optimal in movement, support of joints to help our posture and to help our posture with movement.

最佳動態關節支撐、運動中的動態支撐、運動中的最佳支撐、關節支撐，以幫助我們保持姿勢，並幫助我們保持運動姿勢。