96.5.10.

1. ???????????? ???? ??? ?? 96.5.10.

2. ?? ?? ??????? ??????? ??????? ????????? ??????? ????????? ??????? ??

3. ????????????????? ??????????? ??????? ??????????? The purpose of life is to serve and to show compassion and the will to help others.---Albert Schweitzer.

4. ?? ????(weight training) ?????? (resistance training) ?????,??????. ????(muscular fitness ) ????????.

5. ???????? ? 1960-70s??, ?????????????????????????. ???????????????????????????

6. ???????? Cooper�s aerobic????, ??1972???????????. ?????????, ???????????.

7. ???????? 1978?,ACSM ??�The Recommended Quantity and Quality of Exercise for Developing and Maintaining Fitness in Healthy Adults�?, ???????????, ??????????.

8. ??????? ????, ???????, ?1980? AAHPERD?????????, ????????????.

9. ??????? .?1980 ??, ?????????????????????????????????.

10. ??????? 1985?, ?????????????(???, ??????????, ????)?????????. ?????????????.

11. ??????? 1989, AAHPERD???????Physical Best Program????, 1990, ACSM Position Stand?????????, ?????.

12. ??????? ??????????????????????. 1965-1995, ????.????????.

13. ??????????????? ?????? ???????? ???? ??????????????????????

14. ????????? ???????????????, ?????, ??,?????????????????. ???????????????, ???????.

15. ????????? ???????,?ACSM, American Heart Association, The American Association for Cardiovascular and Pulmonary Rehabilitation, and Surgeon General??????????,??,??????????????

16. ????????? ??????? ???? ???? ?????????? ????? ???? ??

17. ???????????? ???????????????????? ????????????????? ?????? ?????,???????????? ????? ??

18. ??????? ????????? ????????????? ??????, ??, ?????, ??? ?????????, ?????????.

19. ??????? ???????????????? ??????????. ????????????curl up, ??????Trunk lift.

20. ??????? ??????????? ??????????????????? ???????? ????

21. ?????? curl-up ?????? ??30-35 inch?,3 to 4.5 inch?????, 5?9??3 inch, ?????4.5 inch???. ????20?, ?????. ??75???????????.

22. Trunk lift ?????? ????????, ??????, ?????12 inch, ?????????????. ??12 inch

23. ???? push up ?????????? ?????????????? ?????????????90? 3????

24. ????????? ???????????? ??????? ????????? What is muscular fitness? Why is important? How to improve?

25. ????????? ??????????????. ????, ???(??* ??* ??), ????(???????), ????(??,?????;?????)?.

26. ????????? ???????????, ????????????, ????????. ??????????, ???????,???????.

27. ????????? ????????, ????????????????, ????????????. ?????????????????,????????????????????????.

28. ????????? ??????(Repetition Maximum, RM) ???????, ???????????. ?????????????1RM, ????????????.

29. ????????? RM??????. ?85%1RM??3RM. ????RM??????????????????????.

30. ????????? ??????????? 4-10RM,???12-20RM?, ??????, ??????.

31. ????????? ??????????????????. ?????(sets*repetitions*resistance)????????????????.

32. ????????? ????(high intensity)?????1RM-6RM,???(moderate)???? 8-12RM

33. ????????? ?????????????????????. ?????, ?????????. ?????, ?????, ??????????10/12 to 15??.

34. ???????????? ???????? ????????(?????160mmHg, ?????100mmHg) ????????? ???????? ?????? (ACSM�s Resource Manual, 2006)

35. ???????????? ???????(??????) ???????? ????????????(????????5-6 METs, ?????, ?????ST-segment depression). (ACSM�s Resource Manual, 2006)

36. ???????? ?????????, ??????????????? ??????, ?????????????, ????????.

37. ???????? ?????8-10?????. ???????????, ????????. ???????.

38. ?????????????????? ????? Sets;RM Exercises Frequency 1998 ACSM position stand 1; 8-12RM 8-10 2-3 d/wk 1998ACSM guideline 1; 8-12RM 8-10 2d/wk ??1996 surgeon 1-2set; report 8-12RM 8-10 2d/wk

39. ?????????????????? ??? Sets; RM Exercises Frequency Pollock 1; 10-15 8-10 2 d/wk?? ???? 1995 AHA 1; 10-15 8-10 2-3 d/wk 1995 AACVPR 1; 12-15 8-10 2-3 d/wk

40. ??????????? ????????, ?????????????????, ???????????.??????, ??, ??, ????,???????????.

41. Specificity ??? ????????????????????, ???????, ???????????????????, ?????????, ??????. ??????, ????,??, ??, ????, ????, ???????????, ??????????.

42. Variation?? ?????????????(???????), ?????????, ???????. ?????????????????????,??????????. ??????????????.

43. ???? ????? 40-60% 1 RM?????????????????. ????????. ???? 80-100 % 1 RM????????,???????????, ??????????, ???????.

44. ??????? ?????????????????, ??????????. ?????????????????. ????????????

45. ????????????? Author d/wk sets*RM exercise %increase Berger 3 1set*6/10 ???? 22.4 2set*6/10 21.8 ns 3sets*6/10 25.3 a Silvster 3 1*10-12 ????? 24.6 3*6 26.2 ns Stowers 2 1*10 ??t 16.1 3*10 21.1 ns

46. ????????????? Author d/wk sets*RM exercise %increase westcott 3 1*10 ????? 11.2 2*10 10.8 ns Pollock 2 1*8-12 ???? 40.9 2*8-12 43.5 ns Starkey 3 1*8-12 ?? 30.1 3* 8-12 26.8 ns

47. ????????? ??, 3??,6-12 ?? ?????????????, ??????????????????.

48. ????????? ?????, ????????????????????????. ????????????????. ?????????4-20???, ????????????????.

49. ????????? ????????????????, ????????, ???????. ??????????????. ????????????????????, ??????????.

50. ????? ???????????????????, ??????. ???????????????, ???????. ????????????.

51. ???? ???????, ??????????????????. ??????????????, ????, ????, ??????????????????.

52. ??????????? ?? exercise d/wk sets*RM %increase Braith ?? 2,3 1*7-10 2/ 13.5 (signif. d) 3/ 21.2 DeMichele 1,2,3 1*11-15 1/ 4.9 ???? 2/ 16.3 (signif d 2,3> 1 /wk) 3/ 11.9

53. ??????????? ?? exercise d/wk sets*RM %increase Graves ?? 1/2,1,2,3 1*8-12 1/2,26.6 1/38.9 sd (1,2,3>1/2wk) 2/41.4 sd 3/37.2 sd Blanton ?? 1,2 1*11-25 1/17.4 2/21.8

54. ????? ?????????????, ???????????, ????????, ??????. ????, ????????,??????????????80-90%???????.

55. ?????????????? ?? ?, ???????????, ????????????, ??????.

56. ???????? ?,??????????????????, ??????????????. ??????, ???????????????.

57. ???????? ?????????, ????????. ??????, ??????30-40% 1RM????,50-60%??????.

58. ???????? ?????????12??,??????(RPE= 12-13), ????????5% . ?????????????????(RPE= 12-13)????8-12?, ???????????(RPE= 15-16)????.

59. ????????? ???????????? ??????? ??????, ?????8-12 ?????????.

60. ????????? ?????????, ?????5%. ????????.

61. ????????? ????????????? ?????, ??????????.

62. ????????? ???????, ????. ????, ?????, ?????. ???, ????????, ??????, ?????.

63. ????????????? ??????? ???? ???? ??? ??? ??? ??? ???? ???? ?????? ??? ?????????????? ?

64. ?????????? ????????????????? ??????????????? ??????????.

65. ?????? ????????????????????, ???????????(RPE= 15-16, or 12-13), ????????????. ??????, ???????????????????????.

66. ?????? ???????????????,??????????????????? ??????. ????????????(????????), ??????????.

67. ?????? ????????????????????. ????????????????? ???????????, ????????????, ?50:50%; 60:40%?????????.

68. ?????? ???????????????????, ???????????, ???, ??,????, ??????????, ???????.

69. ?????? ??????????, ????????????????, ????????. ?????????????, ??????, ????, ????????.

70. Thanks for your attention! ???? Good actions give us strength and inspire others good actions. ---Plato. ?? ??

71. ???? ACSM�s Resource Manual for Guidelines for Exercise Testing and Prescription, 5th edition, Lippincott Williams & Wilkins. 2006. Feigenbaum and Pollock, Prescription of resistance training for health and disease 1999 MSSE, Vol.31, No.1, PP.38-45