里克·里奇是nasm-cpt.，消费电子产品展，PES,主教练。
订阅:苹果的播客/Spotify/谷歌的播客
记录:
里克·克伦
大家好，欢迎来到NSM CPT播客。我是Rick Richey，今天我们将继续之前的内容，我们已经基本上完成了CPT 7的测试领域。如果你学习的专业私人教练是第七版的销售经理现在正在经历,如果你学习,我们在过去几周一直在做一种精彩场面的指导的一项研究中,一个真正的高水平研究指南,内容。现在，如果你已经通过了NSM认证，我认为这些是你学习过的信息的很好的提醒。让我们开始讨论我们今天要讲的内容。我们已经讲了前四个领域，你们将要讲的测试领域。这是第5个定义域是第5个定义域，后面还有一个定义域。这个将被分成两个不同的播客。第五个领域涵盖了第13章到第20章。第13章到第20章。 These are exercise technique and training instructions. And 24% of your examination is going to be taken from this content 24%. That's more than any other domain that we have gone through and individual domains. So we're going to talk about exercise technique and training instruction, starting in chapter 13. So let's go ahead and talk about what we're going to be talking about. First of all, let's get into really one of the centerpieces of NSM, which is integrated training principles. And integrated training is very important for us at nasn. Because if I'm working let's let's just say with athletes, I'm working with athletes, then it's very important that as I work with an athletic population, that I am not only focused on one thing, that I am integrating different concepts into that training protocol. And integrated training is a concept that combines all forms of exercise into one system. So here we're talking about flexibility, cardio, respiratory core balance, plyometrics, speed, agility, and quickness, resistance training, all of these are being put into a training system. And it's also important to note that the integrated training principles are systematically implemented through NSM. And NSM, will do something that that many other focuses should be, which is a progressive overload. So it is a progressive system, and thinking about a system itself, which means we kind of have a good idea of where a person starts, and where we plan on taking them. Now their goals are important. But we have a system in place that says, Well, if this is where you are physically, then here's a system that helps us to deliver you to your goals. And we have an entire system, the NSM Oh PT model that says this is where the goals primarily are. So it might be strength or hypertrophy, and might be power. And I have a map that can put you in through those goals. But the integrated system, putting all the types of exercise within each major category. So I know it's not just resistance training. It's not just cardio, it's not just flexibility training. But there's so many other things that we're going to implement. And that's integrated training principles. Now, there are fundamental movement patterns. And some of the fundamental movement patterns are going to be we'll break them down into five major patterns right here. So the first one, we're talking about squatting, so there's a squatting pattern, there's a hip hinge pattern, and a hip hinge pattern would be think about like a Romanian deadlift or think about a kettlebell swing, that is a hinge pattern. There are pulling motions and pushing motions. So squatting, hip hinge, pulling, pushing, and then vertical pressing, would be another example of fundamental movement patterns. Now, it's interesting because you could kind of break a lot of these down into pushing and pulling patterns. And it just depends on what area of your body is doing it and what plane of motion you're in.
所以当我们观察变化以及我们如何让人们以不同的方式推和拉时，运动平面使之非常相关。现在我们来讨论一下急性变量。这并不意味着它们是珍贵的或可爱的。Acute的意思是短期的。这些变量意味着这些是短期内急剧变化的东西。那么训练的短期变量是什么呢，可以是重复，也可以是集合。bob官方app重复就是你做的连续练习的次数。比如俯卧撑你可以做20次。好吧?我们可以做一组。 So your sets are acute variable. And as you get stronger, as you get more stable, then you might add more sets to that your training intensity. So the intensity, you adding more weight, working a little bit faster, trying to increase the amount of minutes that you're doing, but that intensity, how hard you're working is an acute variable. Another example of acute variables would be rest intervals. So after you're done with your set, how long is your rest before you go into the next set, if it's a circuit, then it might be very limited. And at the end of the circuit, you've might say, Okay, well, now let me take a minute or two a break at the end, to build up my rest. So there are different ways to program rest intervals. And then your training volume and your training volume, there are two different ways to look at it. There's sets times reps, so your overall training volume, and then there's your load volume. So that means that you can add the amount of weight that you lifted into your sets and into your reps, as well. So there are some examples of acute training variables right there. What else is going on? Let's talk about more of this integrated training concept when we look at flexibility training as a centerpiece for somebody integrated training. So let's go flexibility training. And that could include several things, we'll get into it a little bit more, but things like self myofascial techniques and stretching, there's cardio respiratory training. Well, there are many different types of cardio respiratory training, just like there are different types of flexibility training. So when is a good time to implement certain types of cardio respiratory training, or certain types of flexibility, training, core balance training, so reactive or plyometric training, speed, agility, and quickness training, and then resistance training, all of these can fit into a single workout. So if you've got an hour with a client that could fit in there, or it can be broken up and divvied out along different types of training protocols, so you might have a day where you don't implement your plyometric or speed, agility and quickness, because you want to focus on that on maybe a different day, you might have clients where those two things don't apply at all that you don't feel comfortable, that this is the right exercise for them. So everything's individualized, you have to individualize your programs. But having a system to follow for the general population is highly indicated. And it's a great system to follow, it makes it relatively easy. Now, it's, it doesn't mean that you can look at the Ott model, and you've got it all figured out. Don't think that that there there are challenges to it, because there's thickness within this concept. But it is an excellent training model to follow. And once you get used to it, your programming just comes quickly feel a lot more comfortable with your programming and how you work with clients and how you're developing those macro cycles and mezzo cycles, micro cycles for your clients. So let's look at the OPT model.
我们对OP T模特的一些事情是它已被证明。并且它是一种易于使用的数系。它通过播放如何让人们实现目标来逐步和戏剧。如果你看看阶段和模型，阶段基本上说如果这是你的目标，那就是你所做的就在那里。而这些是您采取的步骤。因此，如果您的目标是稳定性，或耐力和耐力，那么阶段一次稳定，耐力培训正在告诉您这是结果。bob官方app这就是你的重点应该是的。你可以通过这种方式移动模型。对。因此，此模型还用于为具有各种目标的客户创建程序。 Now, you might not have an athlete client that you're working with, but it doesn't mean that they don't want to get maximally stronger. It doesn't mean that they may not ever want to move towards the power. In fact, you can have people that aren't athletes but are very interested in the kind of the concepts of fitness and still want to be able to do the fitness based training the way athletes would do it but for no other reason than just for better fitness. So based on their goals, what do you want out of it, it just gives people an opportunity to follow a model and to implement different types of exercise so that they can go through periodization. And then maybe focus on what they want to do most Well, what do most people want to do? Most people, the common goals are to reduce body fat, might be might be the number one goal that we get from people that sign up for personal training. The other is to increase lean body mass. So people want to build some muscle, they want to get stronger, and they want to build some more muscle. And then maybe also you would look at they want to enhance general sports performance as the topping out our three most common goals. So reducing body fat, increasingly in body mass, and enhancing general sports performance. Well, let's look at this. We have the old PT model that's going to take us through different levels of muscular adaptation. There's number one, that first step in though PT model is the stabilization level stabilization. Why don't we do that, to prepare the body for the demands of higher levels of training, there are two major adaptions that adaptations that are going to be here, improving movement patterns, and enhancing stabilization. So we want people to move better, we want them to learn how to move. And it's this a good place to do it, because we're doing it with a little bit lighter weight and doing it a slower tempo, so we can focus on technique a little bit more. And then while we're moving slower, and while we're lifting a little bit lighter weight, but for more repetitions, we're enhancing our joint stabilization and the endurance that these muscles have to contend with in order to stabilize those joints. And then the next level in the Ott model moving from stabilization level into the strength level strength. Well, that's the emphasis of the strength level. But we also want to maintain some stabilization and endurance and increase overall muscular strength. So we are building on to our stabilization. We're building strength onto our stabilization. And then we can look at the power level. The next level, the three levels in though PT model stabilization, strength and power. That third level power level. Power is the emphasis on this level, our goal is to maintain stabilization and endurance, and to increase our overall muscular strength. But then we can start focusing on how fast we move things as well. And that is power in all of it occurs in a progressive sequence. So stabilization before strength, strength before power. That's how we will focus it and that's how we will direct it. And let's, let's go through these phases one by one. Let's start with phase one of the PT model stabilization endurance in stabilization, endurance, we're going to teach optimal movement patterns. Let's figure out how to move this goes into our exercise technique. What is it that you want these exercises to look like? We are going to teach that proper form looking at the five kinetic chain checkpoints, maintaining alignment, creating optimal levels of joints and core stabilization and postural control. That is another goal of ours we need joint stabilization, core stabilization, postural control, maintaining that while going through these dynamic movements of exercise, and we also want to prepare the body for the demands of higher levels of training that eventually they're going to be moving towards as they progress through the OBC model.
好了，我们来看看第二阶段。OPC模型强度耐力的第二阶段，
我们想提高稳定耐力，同时增加原动机的力量。这就是你要做的力量耐力练习，你要做超组练习。第一个练习是传统的力量训练，紧接着是超组练习。bob官方app所以直接进入另一个。第二次演习，类似的演习，但重点是稳定。我们来举个例子。身体部分，我们要集中在胸部。所以力量集中锻炼可以是仰卧起坐。我们先做一个卧推，然后马上做一个稳定集中的练习，比如俯卧撑。好吧，我们去做卧推，然后没油了。 We're looking at our topping out our repetitions without any rest, zero break, just transition time moving right into the pushup. Well another example let's look at back we're doing a back exercise we might do a seated cable row. That Siebel seated cable row might superset with a standing cable row because one is strength focused, but when you stand now All of a sudden you have to focus a lot more on your stabilization. So we're shifting focus from strength to stabilization, but you're doing both. And you're working first, your primary Movers. In the first exercise, you're trying to elicit primary mover strength. And then it's immediately followed with an exercise that challenges stability and postural control. And it produces an increase in muscular endurance, joint stability, and helps to support your posture while you're at that as well. All right, that was phase two, let's move to phase three, muscular development, muscular development, building muscle, this is hypertrophy is a word that we use very often within the industry, increasing the size of skeletal muscle. What's our goal and muscular development phase phase three? Well, it tells you what it is in the title. But let's talk about a little bit more the focus is on maximal muscle growth, focus and muscular development is maximum muscle growth, increase our volume, so we're going to get lots of sets, the intensity is going to go up to a moderate to heavy intensity, and you are increasing your sets. So even though your rep range might lower and muscular development, your set range might increase, your weight will increase. So your load and volume will increase overall in muscular development. Alright, this phase, let's be honest, this phase is optimal, because not everybody wants to get bigger. And so you might hear people say, I don't want to get too big, and they're quick to jump into that. I don't want to get too big. And I will tell you that I've been training people for about 20 years, and at no point that we do a workout. And the next day somebody calls me up and be like, oh, Rick, you did it. You made me too big. I woke up this morning, and I'm huge. It's a bearish thing to get out of bed. I don't know what to do about this. It doesn't happen. I don't know if you noticed. But building muscle is not easy. It's very challenging.
如果你觉得它在悄悄靠近你就离开这个特殊的阶段。好了,好了。现在进入第四阶段最大力量，最大力量。最大力量的重点是最大原动力的力量。它是关于举起重物的。对力量运动员来说很常见，你会看到力量举重运动员，强人推杆运动员，美国，橄榄球，橄榄球边锋。最大力量训练对这些人来说是非常重要bob官方app的。我认为这也很好，因为这是一个准备阶段，这是一个很好的准备阶段我们开始看看第五阶段在我们的动力阶段是什么样子的。所以这主要是我们在努力让我们的主要推动者变得更强。这会导致肌肉肥大，有助于肌肉的发育。 But really, we're going to see a lot more muscle recruitment and even heard of the all or none principle of muscular muscle recruitment, which says if a muscle contracts, it contracts 100%. But that fiber, we're talking about a single fiber, not the entire muscle like so we're not talking about the entire quadriceps group, which means that there are a lot of muscle fibers in the quadriceps that are relatively dormant, they don't participate in activity. So lifting maximally helps to create that communication between the nervous system and those muscles that basically slaps them around and says, wake up, it is time to join the rest of us and help us pick things up. So max strength training, creating that cellular adaptation, recruiting more muscle fibers focus on maximal strength production. Phase five, and the power of phase phase five power phase, increase our goal, our purpose to increase maximal strength. So we're going to lift heavy things, and to increase the rate of force production, how fast we produce force. So we're going to improve velocity of movement, and athleticism. How How are we going to do that? Well, when we move from one level to the next level, and no PT model, we experience a superset. So phase five, we just moved out of strength into the power level. And this is going to be a power superset. So your first exercise is a traditional strength training exercise with a very heavy load, one to five repetitions. And we're going to superset that with a second exercise and its focus is rate of force production, how fast we can move it. Alright, so let's We did chest and back to the last one. So let's do chest and back for this as well. For body part being chest, we could stay with benchpress as a traditional strength focused exercise, doing a heavy lift. And then as soon as we're done, the only break is the transition from the bench standing up grabbing the medicine ball, and doing an explosive, medicine ball chest pass. So we're trying to move as quickly as we can. This is a concept called post activation potentiation. So what you're doing with that heavy lift, is you are activating a lot of muscle fibers. And then post activation, our goal is to now lift something that's very light very fast. And we increase the potential of speed at which we can move that. So we could also do a back exercise like a lat pulldown, and a lat pull down strength focus, so as heavy as you can live, so we're looking at one to five repetitions, and then you can go into a medicine ball soccer throw, and we're not going to the answer, you can't throw this ball anymore. We're not trying to exhaust you, we are trying to move that med ball as fast as possible. So that's why you don't see it's a lightweight, but you don't see 30 repetitions, you don't see 60 seconds of us doing it. For athletic performance, what you do is if you work into and through exhaustion, then you minimize how much you learn to teach your body to move faster. So the goal of this isn't metabolic conditioning. The goal of this is to be able to produce velocity of movement to increase your athleticism. That's power phase five. All right, very good. Let's move on to chapter 14 flexibility training concepts, Chapter 14 flexibility training concepts. What is flexibility? Well, flexibility is the normal extensibility of soft tissue, allowing for full range of motion.
可以影响灵活性的因素将是遗传学，肌筋膜组织弹性，你的关节结构，你的年龄，性别，之前的伤害，你的活动水平，所有这些都会影响你的灵活性，你的组织能力延伸，允许这种完整或最佳的运动范围。因此，人类运动系统，让我们只是审查这一点，动力链，由肌肉骨骼和神经系统组成。如果这些系统或段中的一个或多个无法正常运行，则功能功能可以发展。它被称为姿势扭曲模式。所以你可能会看到正向头位置或不平衡的东西，并且不平衡，让我们说你的背部比另一边更紧。这可能会产生换档并导致姿势不佳。并且那个糟糕的姿势，然后开始改变运动。所以现在你的运动不是优化的。然后其中一些事情最终可能导致受伤。 And so we're not here fearmongering injury at all. But we are certainly looking at this saying well, if I want to first of all, ensure quality movement, I want to ensure that I'm helping people develop optimal performance. But I also want to minimize the chance that people are going to move into dysfunctional patterns. Because of me, as a coach, I didn't pay attention to those things. And as a movement professional, that's something we need to pay attention to movement. So we'll look at this, this kinetic chain and the five kinetic chain checkpoints and understand how the muscular skeletal and nervous system work together in the kinetic chain. So there are muscle imbalances that can occur in alterations in length the muscles surrounding a joint as what we'll look at when it comes to muscle imbalances. And muscles are either overactive or they're underactive. So for instance, if you've got, let's say that there, it's like a door in a in a doorway, right, and that doorway doesn't swing just 90 degrees, it can go 180. So you can open a door and walk in one way or you can open the door and walk in the other way. So it doesn't it's not just limited at that hinge it swings 180 degrees. Well, if that the anchor is often that or the system that tries to keep the door lined up with the wall, it starts to shift and that means that there's something off with the system that's pulling in one direction. So one side is pulling it too much the other side's not pulling it enough to create it and allow it to even out well if that's happening then one sides overactive the other side. underactive, and what we want to do, and that's a simplification because but remember this, these imbalances are muscular, they are skeletal and they are nervous system. So you say, Well, what if it's a nervous system in balance? What's the nervous system in balance that's in balancing what the muscular system and the skeletal system. So it's a muscular imbalance, then that will then say, well, it's a muscular imbalance balance, but that affects the skeletal system and then in turn affects the nervous system and how we recruit in our recruitment patterns. So we want to look at that and try to help support people in balancing those out. muscle imbalances could be things like reciprocal inhibition, where the agonist is signaled to contract and the antagonist is inhibited. Think about reciprocal inhibition, like a bicep curl. If I do a bicep curl, then preferably my tricep relaxes a little bit so my bicep can curl that that is reciprocal inhibition, altered reciprocal inhibition, the overactive agonist, right, is decreasing the neural drive to its functional antagonist. And we see that a lot we talk about a lot with things like the hip flexors, where the hip flexors might lead us to an anterior pelvic tilt, tilt. The hip flexors are short, tight, overactive, and the primary hip extensor would then be underactive, which would be the gluteus maximus.
如果我有过分活跃的臀屈肌,那么可以在积极创建我的臀大肌,这创造了改变相互抑制,可以导致协同优势,协同优势,我的臀大肌不再真正参与他们应该在臀部的扩展,这是主要的推动者。所以次级运动增效肌开始接管，比如腘绳肌，和大收肌的后纤维，增效肌接管抑制或弱的主要运动的功能。所以协同支配中心只是接管了一个被抑制的或弱的主要移动者的功能。这个例子再次说明，臀部运动不足是臀部伸展的主要动力。所以增效肌腘绳肌开始起作用，让我让我把大收肌的后纤维放进去，现在我们得到了它。这很棘手，对吧?因为腘绳肌和纤维，大收肌开始说，我有臀部伸展，那么臀大肌会做什么臀大肌会，哦，好的，继续。然后它越退越退，就越觉得是谁夺走了你的腿筋加上艾迪·麦克斯就得接手了。他们接管得越多，臀大肌就会放松得越多所以协同支配会形成难以置信的功能障碍循环。让我们来谈谈过度活跃的肌肉和不活跃的肌肉，过度活跃的肌肉和处于慢性收缩状态的肌肉，而不活跃的肌肉是一种经历神经抑制和有限补充的肌肉。 Now, that doesn't mean that the overactive one is always short. But it can be the underactive ones are not always in a lengthened position, but they can be they commonly are. But I want to think about this overactive muscles. muscles that are held in a chronic state of contraction might be the hamstrings and an anterior pelvic tilt that we talked about. The glutes aren't firing the overactive hip flexors, causing reciprocal inhibition to the glutes, the glutes aren't firing. Ideally, the hamstrings take over. So the hamstrings are in a lengthened position in an anterior pelvic tilt, but but they keep contraction in a lengthened position. So there are different concepts that go through it. So just because something is short does or overactive doesn't mean it's short, but it is a common dysfunction that takes place. Alright, let's talk about some scientific rationale for flexibility training. First thing we're gonna look at is something called pattern overload. Pattern overload with dysfunctions caused by repeating the same movement over a long period of time just repeating things over and over again. And that repetitive pattern overload can gives us good rationale for flexibility training, but there's also something called the cumulative injury cycle. And cumulative injury cycle says that dysfunctions can lead to injury if left unchecked. So cumulative injury cycle starts where you've got tissue trauma, and that tissue trauma when the tissue and trauma happens. There's inflammation that takes place, inflammation that can lead to muscle spasms and the tightening and the hypertonicity of those muscles, then that can lead to some adhesions, and that adhesions can alter the neuromuscular control of that muscle and that altered neuromuscular control can lead to imbalance and that muscular imbalance can then lead to tissue trauma. So we've got that cycle with tissue trauma, inflammation, muscle spasms, adhesion, altered muscular control, muscle imbalances, tissue trauma. And so that is the cumulative injury cycle. And it's just the dysfunctions that can potentially lead to injury if it's left unchecked. All right, let's talk about some things, some strategies some techniques when it comes to flexibility training. First one I look at is called self myofascial techniques.
所以如果肌筋膜技术被用来治疗和打破筋膜和肌肉组织的粘连，它不仅被用来抑制肌肉中的神经活动，使肌肉平静下来，所以我们通过施加压力来降低神经系统。通过自我肌筋膜技术,自我肌筋膜技术可以用泡沫辊举行,我的意思是,有很多事情,这些天,有公司生产泡沫辊和有趣的形状的辊和球和不同大小的球,他们中的一些人震动,有些是粘糊糊的,有些密度很大，很硬。所有这些都是为了给轻度筋膜、肌肉和面部系统施加压力。为了减少高张力。过度活动和那些肌肉。静态拉伸,静态拉伸就是我们通常认为的通常当我们考虑拉伸,它正在采取肌肉的第一点真正的紧张,不痛苦,我认为这也是其中一个原因人们不喜欢伸展、静态拉伸,是因为他们觉得它应该受到伤害。而事实是，这并不会造成伤害。但是你去点温和的伸展,你被动地接受,肌肉的紧张和你持有的延伸,通常我们会看到我们认为大约30秒钟,我们坚持30秒,它有助于创建一个叫做汽车基因抑制自发的抑制,它们是你工作的肌肉内的受体，使肌肉放松或平静下来。 Great. So that is static stretching. Remember the process of passively taking a muscle to the point of tension and holding that stretch, usually for about 30 seconds, and then it can relax. And if it does, you want to get further into that range of motion, you can just stretch it again move a little bit farther into it. There's something called active stretching. And active stretching is common in the strength training phase of the OP t model. So we have three levels in that strength training phase. So active stretching is actually quite good to do during that phase. And it's a type of stretching that uses agonist and synergist to dynamically move the joint into a range of motion. So what you might have is somebody doing a kneeling or standing hip flexor stretch, and they're trying to stretch their hip flexors. But the goal isn't to be like what's the greatest stretch that I can get for the hip flexors. The goal is let me use my glutes to contract and move me through a range of motion. So that my muscles are now used to take me to and through that end range of motion. And if I can do that, as a form of flexibility training, then I'm creating this reciprocal inhibition. So my glutes calling causing my hip flexors to calm down. But I'm also practicing a strength training warm up for my glutes, which is why it is a good protocol leading into some of the strength training activities or the strength training warm ups, it's a nice warm up to add on top of it that is active stretching, then there's dynamic stretching. dynamic stretching is a type of stretching that uses the force production of a muscle and the body's momentum to take the joint through a full available range of motion. So that might be you may have seen people where they put their arms out in front of them and they kick their their feet up to their hands. That's a dynamic stretch. They're using their muscles and momentum to help it get to that range of motion. So there's a part of dynamic stretching that includes that I might lift dynamically my knees to my chest and then hug it to my chest. And as I walk and that is a type of dynamic flexibility, dynamic stretch, and there are a lot of additional ideas and concepts that go into it. But that's just a brief overview of dynamic stretching, that we will focus in on our CPT seven. All right, very good. So I think that's good. We've gone through chapter 13 and 14. So we went through some integrated training and we went through some flexibility training, I think now maybe we will focus on actually let's let's do one more, let's go into our cardio and then we'll wrap it up for the for this particular episode cardio respiratory fitness training, cardio respiratory fitness, it reflects the ability of the cardiovascular system and the respiratory system to supply oxygen rich blood to skeletal muscles during sustained physical
活动。
这属于特殊性原则。所以有不同类型的心肺健康可以做。特异性原则将决定你的适应是什么样的。所以如果你想跑得更快，但是你跑得很长，那么你并没有变得更好。就像在阻力训练中，特异性原则也在这里。bob官方app心肺健康训练中常见的错误是没有考虑进展的速度，频率，强度，时间和类型的过程和速度，它们bob官方app都在增加。但通常情况下，那不是专注和心肺呼吸训练，因为人们会想，好吧，我们去跑步，去跑步机，去椭圆机，或者去骑自行车。bob官方app这对很多人来说并没有真正的训练因为相同的变量和相同的编程重点如果你做有氧运动只是为了享受和定期的健身和维护，但你不希望提高你的心肺健康，这很好。但是如果你想要得到更好的发展，你的心肺健康和在某种类型的心肺健康上得到更好的发展，那么你和你的客户学习更多关于训练这个特殊的协议是至关重要的。bob官方app好，我们也要看看拟合VP原则拟合VP拟合t破折号VP，这代表什么? Well, F is for frequency, how often intensity, the eye for intensity, that's vo two max maximum heart rate, heart rate reserve, metabolic equivalent training RP so rate of perceived exertion using the talk test. That all allows us to measure intensity time, how long are you going to do this? So you're going to do this maybe frequency three days a week. Alright, well For how long? What's the intensity for how long? The The next one is? T is type. What type so you're going to work out frequency three days a week your intensity, you're going to push really hard your time 20 minutes doing what? What type of exercise you're gonna jog in a walk cardio equipment, swimming, cycling, interval training, high intensity interval training to body fartlek training, what are you going to do? What type of training he fit fit he certainly for enjoyment fit with the E for enjoyment? What do you like to do? What do you like to do you see all of these things and you're like, I really like cycling. But I heard running is the best thing for me, that's not true. As long as you're maintaining your intensities, find something you like to do work with your clients to find exercises that they enjoy, or in some instances that they dislike the least. And let's build into that. A slow build a progressive build, just like the OP t model. It is a systematic progression, moving from what they can do. And then they have comfort doing that they enjoy doing and then progressing them. And then we can work on volume, volume. So what is what is the amount of total volume that people are doing in their training and putting that volume together in a training program. So we need to hit maybe X amount of minutes if we're focusing on our time. But we're also focusing on our intensity and how far we've gone maybe would take that we forget that all into volume and then we look at our progressions. Our progressions are taking them slowly through a progressive system, and different types of training protocols. So we'll look at concepts of cardio respiratory fitness training. First of all, there's a warm up, there's a general warm up, which is a general warm up really may have nothing to do with the type of exercise that you're doing. It's just a usually Consider a cardio respiratory exercise not specific to the following or subsequent exercise on like a specific warm up, which is very specific to the subsequent training exercise that you're going to be doing. So if you're going to be lifting and a benchpress, specific warm up would be doing light benchpress. And building up before you get into your training protocols. A general warm up if you're going to be doing bench press is the five minute warm up on the treadmill that has nothing to do with benchpress.
这是一般的热身动作具体的热身动作要更具体一点，增加心率心肺呼吸和你的呼吸频率。这是热身组织温度的一部分增加心理上的准备为几次运动做好心理上的准备为心肺呼吸训练做好心理上的准备。bob官方app这也是其中的一部分。这就是我们的热身，然后进行调理。它的好处包括更强壮和更有效的心脏。它包括改善供血的能力,它包括降低患心脏病的风险,这包括提高氧气运输,和许多其他的东西都包含在你的有氧呼吸调节,然后你进入冷却时间,和你的冷却时间是逐渐降低心率和呼吸频率,当你的体温开始平静下来，让肌肉恢复到最佳的休息环节，防止血液淤血和下肢，并恢复生理系统到基线水平。慢慢地把它拉下来，冷却下来，走着走着。好的，在我们的心肺呼吸训练中有不同类型的阶段或不同的阶段。bob官方app这样做是为了确保以一种有组织的方式进步，以确保持续的适应，并最大限度地减少受伤和过度训练的风险。bob官方app So there are four zones and five stages. The purpose of stage training, we want to ensure that cardio respiratory training programs progress in an organized fashion to ensure continual adaptation to minimize risk of overtraining, five stages of cardio training are discussed in this chapter on cardio training, and they use different intensities or training zones. So let's look at these zones. We've got stage one, stage one, start slowly and work up to 30 minutes of continuous activity, we don't expect any clients to jump right into 30 minutes of continuous cardio. So don't put that on your clients make sure that you are supporting them, if 15 minutes and five minutes is all they can get five minutes is all they can get, we have a goal that we'd like to get to the point where they can do that for 30 minutes. So start slowly work up to 30 minutes of continuous activity. Stage one the ability to maintain zone one for at least 30 minutes three times per week and prepare them for stage two. The goal here is to build an aerobic base to build a Robic base, the aerobic base is being built, I realized when I say build an aerobic base, it may sound like anaerobic. And that is not what I'm trying to do. So to aerobic Li build your base and foundational levels of fitness zone one is light to moderate in its intensity, stage training number two stage to intermediate levels of cardio respiratory fitness, the interval or steady state working into zone two. So this can be doing a five to 10 minute warm up and then doing 30 minutes of an exercise at a challenging or a difficult workout. And then cooling down for 510 minutes. Or it could be a five to 10 minute warm up. And then one minute, let's say this is just example one minute in zone two, pushing yourself challenging and hard.
然后进入第一个区域做三分钟的有氧运动一分钟内你的心率下降，一到三分钟是第一个区域，一分钟是第二区域，然后三到五分钟内冷静下来。这是一种很好的间歇训练可以在第二阶段进行。这是为了再次确保，持续的适应和最小化过度训练和受伤的风险第三阶段中等程度的病人。bob官方app这是一个剧烈或非常剧烈的锻炼阶段第三剧烈或非常剧烈增加有氧和无氧能量系统的能力。我们有音程，第二和第三区域。第三阶段的目标是训练区域，训练区域1从轻度训练到中度训练，从挑战性训练到高强度训练，第三阶段剧烈训bob官方app练是非常困难的。所以在这一阶段，你处于第二和第三区域之间。一分钟，第二区域，然后进入难度较大的区域锻炼一分钟，然后第三区域锻炼一分钟。然后回到第2区一分钟后回到第3区一分钟。你可以在这些间歇里来回运动，然后冷却，然后热身。 And that cooldown would take place in zone one that light to moderate, easy breezy for the warm up and then build the challenge in. Right, at stage three, stage four training is going to take you into zone four, zone four is very hard. Zone four is your max effort. It's a hard advanced push for a short, brief period of time this for advanced clients increases the capacity of the anaerobic energy system. And it moves in and out of all four training systems. So you do your warm up in zone one. And then you can build into your zone two for maybe one minute, and your next interval one minute and zone three and then your next intervals zone for 10 seconds all out effort as much as you can push, and then drop it down to zone one and recover. Do recovery for three minutes and zone one and then push yourself for 10 seconds in zone four. And then you can cool it down and even wrap up your training systems if that's what you want to do just a brief training stage for training for your clients as an example of what you can do stage training. And then stage training number five, number five stages training a sport specific training and it focuses on drills that help to improve conditioning. So that might be you think of things like the agility ladder, the speed ladder that might be there dot drills, sharks guild tests, some other things. You got high intensity interval training or small side games or agility drills that you do for the specific purpose of helping to increase sports performance. So there we've covered several topics today through our chapter 15. So 1314 and 15 on CPT domain five, thanks for joining this webinar.
希望你们觉得这对你们有帮助，有帮助已经学过CPT 7的同学也能学到一点。对于那些准备考试的同学，我希望这是一个很好的概述，对你们和你们的学习过程有帮助。如果你有问题想问我，请随时联系Instagram Dr. Rick Richey ri chey或者发邮件给我，Ric dot Richey at na s m.org。非常感谢您的宝贵时间。谢谢你的倾听。这是NASM CPT播客。bob足球彩票
