抗阻训练方案研究进展——科学研究优化训练方案  

Research Progress of Resistance Training——Using Science to Optimize Training Proposal

作　　者：王贝[1] 

机构地区：[1]上海体育科学研究所,上海200030

出　　处：《北京体育大学学报》2013年第8期45-54,共10页Journal of Beijing Sport University

基　　金：上海市科委课题<运动康复及体能类项目训练支撑体系研究>(12231203000)

摘　　要：抗阻训练研究至今已有将近70 a的历史,训练方案的制定依据最初来源于缺乏科学严谨客观性的个人经验体会和小样本的研究文献,不同理念的各种训练模式指导指南令众多健康专家、体能教练和大众难以选择。显而易见,制定有更多客观可靠的科学实证依据支持的训练方案指导指南是非常必要的。美国运动医学协会(ACSM)自上个世纪90年代开始制定和不断修订抗阻训练方面的推荐方案,直至最新的两期关于指导不同人群分别发展基本的肌适能和进一步增强肌肉各项机能,ACSM才开始以许多大样本的元分析文献综述为依据来制定推荐方案并对每个方案制定依据的可靠程度进行了科学的分类。根据2013年第60届美国运动医学会年会上来自Rocky Mountain University(RMU)的体能训练专家Brent Alvar教授的演讲,回顾总结了ACSM历年来为抗阻训练提供的训练推荐方案的发展过程,阐述了抗阻运动训练方案的制定必须以客观可靠的科学实证依据为指导的必要性。Resistance training has been a topic of interest in the scientific, medical, and athletic communities over the past 70 years. Many recommendations for resistance training exercise prescription often heavily rely on person- al opinion and the accounts of several unscientific literature reviews, and the ostensibly contradictory training phi- losophies led to confusion among health professional, fitness professionals, and the public. Clearly, more reliable, objective, and quantitative scientific evidence-based recommendations are necessary in the development of resist- ance training exercise prescriptions. Since the early 1990s, American College of Sport Science （ACSM） started to publish Position Stands for resistance training. Until the most updated two position stands intended for adults whose goal is to improve physical fitness and health, and for individuals who wish to progress further in various trainable characteristics of muscular fitness, the ACSM started to incorporate many large effect size meta-analyses statistical reviews in supporting the Position Stand, and present evidence-based guidelines using the evidence rat- ing system. According to a presentation by Dr. Brent Alvar from Rocky Mountain University （RMU） in the 60th annum meeting of ACSM, this paper reviews the progress in the ACSM＇s Position Stands for resistance training over the past 20 years, and emphasizes the necessity of use the ＂Best Evidence＂ （science） to base the programming for resistance training exercise prescription.

关 键 词：抗阻训练 元分析 肌肉力量 肌肉肥大 肌肉耐力 肌肉爆发力 垂直纵跳 冲刺速度 

分 类 号：G804.4[文化科学—运动人体科学]