香港卫生署运动处方讲座第三讲.pptx

香港卫生署运动处方讲座第三讲.pptx

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ExercisePrescriptionCertificateCourse,Session3:

PracticalTipsforConstructingaProgressiveStretchingandResistanceTrainingProgramme,OutlineofthisSession,PrinciplesofprescribingflexibilitytrainingprogrammeDifferenttypesofstretchingexercisePrinciplesofprescribingresistanceexerciseSomePracticalExamplesofResistanceExercise,PrinciplesofPrescribingFlexibilityTraining,CopyrightFitnessEducationNetworkLLC2005-2012AllRightsReserved,BenefitsofFlexibilityTraining,ReducedmuscletensionEasierandsmoothermusclecontractionsImprovedeaseofmovementDecreaseinsorenessfromexerciseMayhelppreventinjuryfromsuddenmishapsPreventsmuscletendonfromshortening,TypesofStretching,StaticstretchingBallisticstretchingProprioceptiveneuromuscularfacilitation（PNF）,Staticstretching,Activeorpassiveslowstretchingtothepointofdiscomfortholdfor10-30secondsminimalriskofinjuryshowntobeeffective,Ballisticstretching,repetitivebouncingmovementsresidualmusclesorenessandacuteinjurydiscouragedfornon-athlete,Proprioceptiveneuromuscularfacilitation（PNF）,alternatecontractionandrelaxationresidualmusclesorenesstime-consumingpartnerrequiredpotentialforinjuryiftoovigorous,Benefits,Functional:

ImproveflexibilityEncourageneuromuscularrelaxationPreventsportsandoveruseinjuriesFacilitaterehabilitationofinjuredtissues,Benefits,Physiological:

IncreasemuscularbloodflowFacilitaterecoveryfromfatigueReducedelay-onsetmusclesorenessSuppresspainperceptionofmuscle,Principlesofconstructingflexibilitytrainingprogrammeforexercisebeginner,AvoidballisticandjerkymovementsPriorto,duringandafterthemajorworkoutsavoidsomesports-specificstretchingtechniquesfromlargejoints（largemusclegrops）tosmalljoints（smallmusclegroups）pinpointtothejoints（musclegroups）ofpoorflexibilityWarm-upthejointsbeforestretching,Frequency:

2to3d/wkwithdailybeingmosteffectiveIntensity:

Stretchtothepointoffeelingtightnessorslightlydiscomfort,Time:

Holdastaticstretchfor1530seconds（adults）Holdastaticstretchfor30-60seconds（olderadults）ForPNF,3-6soflight-to-moderatecontractionfollowedbya10-30sassistedstretchTypes:

Eachofthemajormuscle-tendonunitsisrecommended,Volume:

Perform60softotalstretchingtimeforeachflexibilityexercisePattern:

2-4stretchesforeachexerciseFlexibilityexerciseisthemosteffectivewhenthemuscleiswarmed,DifferentTypesofStretchingExercise,Musclegroups,Trapeziusmuscles（Neck/Shoulder）Deltoids（Shoulder）Triceps（Posteriorarm）Pectorals（Chest）Adductors（InnerThigh）Quadriceps（AnteriorThigh）Hamstrings（PosteriorThigh）Calf（PosteriorLeg）Erectors（LowerBack）,Procedures,StretchthejointgentlyandslowlyuntilyoufeelmildstretchingsensationSustain5to10secondsinitiallyAvoidforcefulandballisticstretchingandbouncingactionsWhenthestretchingsensationstartsdiminishing,addalittlebitpressureSustainsfor10to20secondscontinuouslyRepeattheaction2to4timesandthendoontheothersideKeepbreathingthroughoutthemovement,Trapeziusmuscles（Neck/Shoulder）,Relaxtheshoulder,side-flexyourheadtotherightPlaceyourrighthandattheleftsideofforehead,addpressureuntilmildstretchingsensationatleftshoulder,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20seconds,Deltoids（Shoulder）,LeftarmcrossthechesthorizontallyUserightforearmtopressleftarmtothechestatelbowpositionuntilmildstretchingsensationatleftshoulder,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20seconds,Triceps（Posteriorarm）,PlacerighthandbehindneckUselefthandtopullrightelbowtotheoccipitalprocessuntilmildstretchingsensationatrightarm,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20seconds,Pectorals（Chest）,StandwithlegsatshoulderwidthHoldthehandstogetherbehindback,raisetheextendedarmsslowlyuntilmildstretchingsensationatarmsandchest,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20seconds,Adductors（InnerThigh）,Sitonthefloorwithkneebent,keepfeettogetherStraightenthebackUsehandstopushthekneedownwardsuntilmildstretchingsensationatinnerthigh,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20seconds,Quadriceps（AnteriorThigh）,Righthandsupportatthewall,uselefthandtopullrightfeettobuttockuntilmildstretchingsensationatanteriorthigh,andthenhold5secondsKeepthebodystraightWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20seconds,Hamstrings（PosteriorThigh）,SitonthefloorwithextendedkneeBendtheleftkneeandplaceatthefloorwithinwardsoleKeepthebackstraight,flexthetrunktowardsrightfeetwithextendedarmsuntilmildstretchingsensationatposteriorthigh,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20seconds,Calf（PosteriorLeg）,Standwithwidestep,rightlegforward,leftlegattheback,Toesforwards,Handssupportatthewall,bentthefrontleg,straightenthebackleg,keepthesoleongrounduntilmildstretchingsensationatlowerleg,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20seconds,Erectors（LowerBack）,HoldthethighatthechestinsupinelyingpositionAddpressureattheposteriorthighuntilmildstretchingsensationatlowerback,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20secondsKeeptheneckandshoulderrelaxed,PrinciplesofPrescribingResistanceExercise,DefinitionofResistanceExercise,Exercisethatincreasesskeletalmusclestrength,power,endurance,andmassIncludestrengthtraining,resistancetraining,ormuscularstrengthandenduranceexercises,FIVEEssentialComponentsofPrescribingResistanceExercise,FrequencyIntensity（i.e.Load/Weight）Time（i.e.Volume:

Sets&Reps）TypeProgression,DosageofExercise,FITT,The“Frequency”ofPrescribedResistanceExercise,ThenumberofdaysperweekdedicatedtoanexerciseofEACHmusclegroupAllmusclegroupsmaybetrainedinthesamesession（i.e.wholebody）oreachsessionmay“split”thebodyintoselectedmusclegroupssothatonlyafewofthemaretrainedinanyonesessionE.g.lowerbodymusclestrainedonMondayandThursdaywhileupperbodymusclestrainedonTuesdayandFriday（i.e.eachmusclegroupistrainedon2days/wk）,FITT,The“Intensity”ofPrescribedResistanceExercise,ReferstotheamountofweightorresistanceassignedtoasetofresistanceexerciseforeachmusclegroupExpressedas%ofapersonsone-RepetitionMaximumforthatparticularexercise（i.e.%1-RM）:

1-RM:

thegreatestresistanceorweightthataparticularmusclegroupcanmovethroughthefullrangeofmotionforasinglerepetitioninacontrolledmannerwithgoodposture,FITT,The“Time”ofPrescribedResistanceExercise,Nospecificamountoftimeisrecommendedforresistanceexercise,whileRepetitions（Reps）andSetsarestandardwaystorefertotheworking“time”neededA“RepisoneperformanceofasingleexerciseforaparticularmusclegroupA“Set”comprisesagroupofrepsperformedwithoutstopping,FITT,The“Time”ofPrescribedResistanceExercise,Areasonablerestintervalbtwsetsis2-3minThenumberofrepperformedwitheachsetandtheloadofexerciseareinverselyrelatedload,no.ofrepthatneeded,FITT,The“Type”ofPrescribedResistanceExercise,Resistanceexercisescountiftheyinvolveamoderatetohighlevelofintensityandworkthemajormusclegroupsofthebody:

legs,hips,back,chest,abdomen,shoulders,andarms,etc.Besttoincludemulti-joint/compoundexercisesusuallytaketheformoffreeweightsorweightmachines,butalsoworkingwithresistancebandsanddoingcalisthenics（usingbodyweights）Individualswhoarenewtoresistanceexercisesshouldreceiveinstructionsfromtrainedpersonnelbeforeengagingintheseexercises,FITT,The“Progression”ofPrescribedResistanceExercise,RateofProgressionofResistanceExercisesAninitialincreaseinthenumberofrepisrecommendedbeforeanincreaseinloadWhentheparticipantcancomfortablyachievethe“upperlimit”oftheprescribedrepetitionrange,forexample,12to15reps,trainingloadsmaybeincreased（e.g.by5%）Sothatnomorethan12repsarecompletedwithoutvolitionalfatigue,FIVEEssentialComponentsofPrescribingResistanceExercise,FrequencyIntensity（i.e.Load/Weight）Time（i.e.Volume:

Sets&Reps）TypeProgression,DosageofExercise,FITT,PrescribingResistanceExercisetoHealthyAdults,RecommendationsforPrescribingResistanceExercisetoHealthyAdults,Frequency:

Eachmusclegroupon2to3day/wkwithatleast48hoursseparatingthetrainingsessionsforthesamemusclegroupIntensity:

Aloadof60to80%1-RMforeachsetofexercise,RecommendationsforPrescribingResistanceExercisetoHealthyAdults,Time:

Eachtargetmusclegroupshouldbetrainedforatotalof2to4setswith8to12reps/setRestintervalof2-3minutesinbetweenType:

8to10resistanceexercisesworkingmajormusclegroupsofthebodyMulti-jointexercisesinvolving1musclegroupandtargetingbothagonistandantagonistmusclegroupsarepreferable,PrescribingResistanceExercisetoHealthyOlderAdults,RecommendationsforPrescribingResistanceExercisetoHealthyOlderAdults,Frequency:

Performresistanceexercise2nonconsecutivedays/wkIntensity:

Anintensitybetweenmoderate（5to6）andvigorous（7to8）ona10-pointscale,Recommendation