第四章 体能及其训练

按生理系统：肌肉耐力（力量耐力）<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;心血管耐力（有氧耐力）<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;速度耐力（无氧耐力）ATP-CP不产生乳酸/糖酵解产生乳酸<br>对专项的影响：一般耐力/专项耐力

评定：定距计时移动1500-1600m &nbsp; &nbsp; &nbsp;12分钟跑计时

<b><font color="#c41230">（1）持续训练法</font></b> &nbsp; &nbsp;1、负荷强度145-170次/分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;2、负荷数量不少于20分钟水平越高时间越长<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;3、工作方式 &nbsp; &nbsp; &nbsp; 匀速持续跑 &nbsp; 150/分 &nbsp; 1小时、越野跑1.5-2小时、变速跑130-145/分-170-180/分 &nbsp; &nbsp;<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;30分钟以上 、法特莱克跑<br>

<b><font color="#c41230">（2）间歇训练法 </font></b>&nbsp; &nbsp;1、强度170-180/分 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2、负荷量不超过2分钟<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;3、间歇以机体未完全恢复为标准120/分 &nbsp; &nbsp; &nbsp; &nbsp; 4、持续时间30分钟以上&nbsp;

<b><font color="#c41230">（3）循环练习</font></b> &nbsp; &nbsp; 负荷极限的1/3

（4）游戏练习 &nbsp; &nbsp; 20分钟以上140-150/分

持续1分钟的练习——400m跑

负荷确定：机体处于糖酵解供能 &nbsp;强度为80-90% &nbsp; 1-2分钟 &nbsp; &nbsp; &nbsp; &nbsp; 300-800米跑最佳 &nbsp; 游泳100-200米<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;重复组数新手2-3组，训练有素3-5组<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 间歇——恒定不变，逐渐缩短有利于乳酸堆积达到峰值，组间歇长于组内间歇

训练方法与手段：一般耐力：各种长时间跑、长时间进行其他周期性运动、长时间进行非周期性运动<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;克服自身阻力练习、循环练习<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;专项耐力：体能主导快速力量，最大强度重复完成比赛动作（极限或极限下强度）<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 体能主导周期竞速1、耐力性 &nbsp; &nbsp;中距离负荷总量达比赛的3-6倍 长距离1-3倍<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 间歇略长20-24/10秒（大强度间歇）重复训练20/10秒<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2、速度性

技能主导表现性：多次完成成套动作练习

技能主导对抗性：长时间转向对抗练习

重视运动员呼吸能力培养

加强意志品质

少儿注意事项：自然趋势，耐力随年龄增长而增长<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;少儿以有氧耐力为主 &nbsp; &nbsp; 专项耐力男14-16，女13-14<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 手段多样 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 基本采用持续训练法（20分钟）

1、评定具有局部性，一般采用直尺、量角等工具测量关节活动度<br>2、负荷 （负重不能超过肌肉力量的50%） &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 自身用力拉伸 &nbsp; 酸痛——减轻用力 &nbsp; &nbsp; &nbsp; 胀痛——坚持 &nbsp; &nbsp; <b><font color="#c41230">&nbsp;麻——停止</font></b><br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 动力性6-12秒 &nbsp; &nbsp; 静力性达到最大角度时停留30秒

训练方法与手段：动力拉伸——主动、被动<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 静力<b><font color="#c41230">（先缓慢拉长再静止）</font></b>拉伸——主动、被动

与力量素质相结合

与温度时间的关系<br>

保持经常，一周3-4次

采用多种手段

少儿注意事项：关节面角度大、关节软骨厚、内外韧带松弛<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;多以缓慢式和中东活动为主——关节牢固性差、易变形<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 16岁以后在加负荷量和强度

评定：立卧撑、象限跳、十字变相跑<br>负荷：主要采用变换训练法 &nbsp; 强度大速度快次数时间适当<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;练习时长：休息时长=1：3

概念：机体的运动能力

发展水平决定因素

良好的体能训练是

体能训练

合理安排一般体能训练与专项体能训练

与技、战、心、智相结合，训练手段与专项技术动作形式相近似

体能训练所占比重因时、因人、因项而定

主要内容是运动素质训练

训练枯燥，激发运动兴趣

一般力量、专项力量

绝对力量：一般体重越大，绝对力量越大——1RM负重<br>相对力量：运动员单位体重所具有中最大力量<br>A &nbsp; &nbsp; 80kg &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1RM卧推90kg &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 相对力量1.125<br>B &nbsp; &nbsp; 100kg &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 100kg &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 1

基本训练——负荷75%左右 &nbsp; &nbsp;1、渐进式逐渐增加负荷<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2、每周穿插一些大强度90%-95%<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 50%20次，每减少5%增加2次

大强度法——85% &nbsp; &nbsp; &nbsp; 1-3次 &nbsp; &nbsp; 6-10组，间歇3分钟<br>极限强度——先用接近1RM，然后递增（高水平运动员） &nbsp; 重复组数次数相对较少 &nbsp; &nbsp;间歇相对较长<br>极限次数法——做到极限，强度不大，有利于增进既有横断面积<br>静力练习法<b><font color="#c41230">（提高最大力量作用较好）</font></b>——40-50% &nbsp; &nbsp; &nbsp; &nbsp;15-20秒<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;60-70 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 6-10秒<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;80-90 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 4-6秒<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 95%以上 &nbsp; &nbsp; &nbsp; 3-6秒<br>变换训练法——随意变换

负荷以不降低练习速度为原则 &nbsp; &nbsp; 15-20分钟间歇1-3分钟

评定：多次重复完成比赛模仿动作，根据重复次数评定<br>强度：25-40%<br>负荷：多次重复，但组数不宜太多<br>间歇：心率110-120/每分

方法

手段

1、不同机群力量对应发展 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2、选择有效的训练手段<br>3、处理好负荷与恢复的关系 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 4、激发练习兴趣<br>5、少年儿童注意事项——（1）年龄7-17（2）骨骼特征（3）动力练习为主<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; （4）全面发展尽量少与专项结合

反应速度：人体对各种信号的快速反应能力

动作速度：人体或人体某一部分快速完成某一动作的能力，表现为人体在完成某一技术动<br>作时的挥摆、击打、蹬伸和踢踹速度；还包括单位时间的重复<br>

移动速度：在特定方向上的位移速度

评定：不同项目方式不同——可采用视觉信号、听觉信号

注意问题：纯生理过程，通过训练使潜在能力表现出来并稳定<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 要求运动员注意力集中<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;肌肉记忆

训练方法与手段：信号刺激、运动感觉、移动目标的练习、选择性练习，做相反动作

评定：动作速度寓于某一技术动作之中（例:游泳转身）所以动作速度测量与技术参数测定联系在一起

注意：提高速度以保持正确动作结合；与专项比赛动作要求一致；合理变换练习速度<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;持续时间不宜过长；间歇由强度决定

方法与手段：1、利用外界助力控制动作速度<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 2、减小外界自然条件阻力<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 3、利用动作加速或器械重量变化而获得的后效作用发展速度（推标准铅球前先用加重铅球）<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 4、借助信号刺激提高动作速度<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 5、缩小完成练习的空间和时间界限

评定：常用短距离跑 &nbsp; &nbsp; &nbsp;30-60m<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 非起跑计时而全速通过某段<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 不疲劳高度兴奋下<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 测试2-3次取最佳

方法与手段：最高移动速度每次练习时间不能过ATP-CP供能20秒内 &nbsp;85-95%负荷 &nbsp; 间歇相对充分<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 各种爆发力练习； &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;高频率专门性练习 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;特定场地器材加速练习

结合专项<br>兴奋性高、情绪高，一般在课的前半部分<br>提高到一定程度时出现停滞，成为“速度障碍”——可用牵引跑、变速跑、下坡跑等手段克服<br>少儿训练——掌握趋势 &nbsp;6-12上升12-16稳定发展16之后上升20之后下降<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;全面身体素质训练