功能性运动的核心就在于提高日常活动的效率。稳定性的提高可以帮助腿和胳膊的活动能力。不同的部位对于稳定性和运动型有更倾向的选择：

• glenohumeral(肩膀)：移动性
• scapulothuracic(肩胛骨)：稳定性
• thoracic spine(胸椎)：移动性
• lumbar spine(腰脊柱): 稳定性
• hip：移动性
• knee :稳定性
• ankle:移动性
• foot:稳定性

全身的系统协调发展，如果有一个部分的稳定性比较弱，其他地方的稳定性就会来补充以保持运动性，造成代偿和不均衡发展

主要介绍肌肉纤维拉长/缩短和肌肉力量产生能力的关系。适当的拉长可以增加能力。

当肌肉的一端shorten或者lengthen后，会产生更大的capacity（曲线右移）但是在normal resting length的时候capacity被削弱。

不同肌肉的协同，一部分肌肉的变化会影响到其他肌肉。肌肉力偶：当两条或者多条肌肉一致地在不同线性方向产生力量，但造成的扭矩是作用在同一个旋转方向时就会产生肌肉力偶。比如hamstring和ra腹直肌就是一对force couple造成一个骨盆的后向旋转。

依然是对其他肌肉的影响。

因为这一阶段的训练会涉及到肌肉的灵活性，所以很有必要先了解一下不同的拉伸方式。主要包括:

• self-myofascial release(泡沫轴)-30-60s
• static stretches:15-60s,最少4组
• proprioceptive neuromuscular facilitation(PNF):hold
• dynamicand ballistic stretches:对于sports的活动很有用

然后先补充一下关于泡沫轴是否有用的研究方式

SMR主要是利用身体的自我抑制放松肌肉，当练习者利用自身体重使泡沫轴在肌肉上产生一定压力时，肌肉张力增加，肌肉存在肌腱位置的肌张力变化感受器-高尔基腱器官（GTO),GTO活跃后会抑制位于肌肉纤维内的肌肉长度变化感受器肌梭（muscle spindles),从而降低其张力。

自发抑制常见于静态拉伸。与之相对的是肌梭感受器被激活，引发主动肌的反射性收缩，也就是交互抑制。

稳定的流程：

1. lumbar region（腰椎的稳定性）
2. hips + thoracic spine(臀部和胸椎)
3. scapulothoracil region(肩胛的稳定性)
4. 四肢（distal）

以下的训练要掌握基础的和progression、

核心的最内层、中间层、最外层肌肉的作用。最外层是力量的主要产生者，但是最内层也会影响。

核心主要包括tva,multifidi,腰方肌和深层的肌肉纤维。通过激活核心可以获得hoop tension，类似健身时的腰带作用。

act to the changing surface

来到了第二个阶段。就进阶来说，通常在达到第一步后，要做的是减少base of support(也就是two-dimensional distance between and beneath the body’s points of contact with a surface)

这里介绍了一个part-to-whole teaching strategy.我们在日常的活动中都不要忘记这些基本运动。
先从简单的hip-hinge开始，然后到lower-extremity alignment(用来强化hip abductors和adductors)，最后到figure-4 position来推动达到optimal alignment between the trunk and tibia.

quiz:

• Which of the following joints favors stability over mobility?
• Which of the following muscles exerts an upward pull on the anterior, inferior surface of the pelvis in an effort to maintain a neutral pelvic position?
  关于骨盆的中立位保持： 通过附着在骨盆上的四块肌肉来维持中立位。前面是靠腹直肌和hip flexor（髋屈肌），后面是靠竖脊肌和hamstring（大腿后侧的掴绳肌）
• When trying to meet the objective of the stability and mobility training phase by reestablishing appropriate levels of stability and mobility through the kinetic chain, a personal trainer should begin by targeting which region of the body?
  稳定的顺序

lumbar spine->mobility of pelvis and thoracic spine ->sca(肩胛稳定性)->distal

• After proximal stability is established in the lumbar spine, the focus of the stability and mobility training phase shifts to establishing ___.
  稳定的顺序
• Which stretching technique is MOST appropriate for deconditioned clients to perform DURING a workout?
  关于不同的拉伸方式的适用人群

dynamic: 不管什么level都比较合适，比如deconditioned或者运动员都比较合适。
myofascial,neuromuscular facilitation, static stretching:在warm-up和cool down的时候更合适。

• Which stretching technique involves holding each stretch to the point of tension for 15 to 60 seconds?
  不同拉伸方式的特点
• A skilled performance athlete who has established good flexibility would like to address functional flexibility during his pre-exercise stretching routine. What two types of stretching would be the BEST choices for this client?
• Which of the following muscles is part of the outer layer of the core?
  肌肉名称TT
  外层是产生力量的主要部分。

Muscles in this region include the rectus abdominis, erector spinae, external and internal obliques, iliopsoas, and latissimus dorsi（背闊肌）

• The strengthening of weakened muscles should begin with the performance of two to four repetitions of isometric muscle contractions, each held for five to 10 seconds at less than 50% of maximal voluntary contraction in a supported, isolated environment.
• A key role of the serratus anterior during open kinetic chain movement is to move the thorax toward a more fixed, stable scapulae.
  肌肉功能

During open kinetic chain (OKC) movements, a key role of the serratus anterior（前鋸肌） is to control movement of the scapulae against a more fixed ribcage. During closed kinetic chain movements, however, where the distal segment is more fixed, a key role of the serratus anterior is to move the thorax toward a more fixed, stable scapulae.

okc和ckc的区别？

• The center of mass is generally slightly lower in men due to their increased body mass and narrower stance.
  男女重心的差别

男生重心更高一些，因为上部分更重

• Which of the following techniques will reduce the balance challenge of an exercise?
• Standing on a single leg and taking a step mandates stability in each of the following regions EXCEPT the __.
  单腿蹲涉及到的肌肉部分
  ：stance-leg, hip, and torso
• Which type of movement has the GREATEST need for thoracic mobility?
  稳定性和动作之间的关系

转身

• Which of the following exercises BEST addresses the rotational movement pattern during the movement-training phase?

The unilateral row is a pulling movement, the lunge is a single-leg movement, and the hip hinge is a bend-and-lift movement.

• Which of the following terms is defined as the product of muscular strength and movement speed?

• Which of the following is a skill-related parameter that might be addressed in a client’s exercise program?

skill: power, speed, balance, agility, coordination, and reactivity

• Training frequency is inversely related to both training __ and training __.
• A client’s resistance-training regimen involves performing four sets of each exercise, with each set containing four repetitions. This training volume BEST addresses which training goal?

不同的目标对应的次数

• What is the first progression made when utilizing the double-progressive training protocol?

什么是double-progressive :先加次数再加重量

• According to the principle of reversibility, a client who stops performing resistance exercise will lose strength at about __ that it was gained
  关于不练后的衰退情况
• Which of the following types of plyometric drills provides the highest intensity?

不同强度的power训练
hops and bounds是最强的

chapter10 抗阻训练

一周练几次

主要是决定 sets x repetition或者再加上weightload

一种是看你用的重量，一种是看产生的fatigue。（说到这里想到了结果导向型还是过程导向型），一般intensity和volume是成反比的。

对新人要用低强度先，防止产生DOMS(delayed-onset muscle soreness)也就是第二天浑身酸痛。

主要是速度。

set之间休息多少。

double-progressive: the first progression is adding repetitions and the second progression is adding resistance in 5% increments.

不训练同样时间降一半

平台期要怎么做。基于motor learning带来的新鲜感爆棚提升，更换动作

根据这个模型可以将一个大任务不断细分，将一个大的macrocycle分成一个个小的mesocycle，再将mesocycle分成microcycle

目标是重建平衡，一方面要拉伸，另一方面这个要作为load training的前序

三个维度的训练，主要是为了提高日常activity的表现。

次数的增加

使用near-maximal resistance训练

介于上面两者之间，8到12次的70%-80%的1rm.

增肌常选择的两种进阶训练技巧：比较适合在maintance阶段做。

1. superset和compund set: 超级组就是对拮抗肌群同时训练；复合组就是用不同的动作连续训练
2. breakdown training和assisted training: breakdown training就是在力竭后再做几个；assisted training就是在力竭之后有人帮忙在向心阶段再做3-5个。

要进入这一阶段需要满足一定的条件：

• 力量基础
• adequate static and dynamic balance
• effective core balance
• anaerobic efficiency
• athleticism
• 不排斥负重
• no medical balance

plometric

1. jumps in place
2. single linear jumps or hops
3. multiple linear jumps or hops
4. multidirectional jumps
5. hops and bounds
6. depth jumps

应该具有相似的运动水平

• beta-blocker:用来治疗心律不齐和高血压
• 每天的蛋白质摄入量：1.6-1.7grams per kilogram of body weight.

chapter11 cardiorespiratory training有氧训练

• vt1/vt2

主要是用来衡量每分通气量，强度达到vt1之前，脂肪是主要燃料，通常在有氧的第一个阶段在这一强度之前。根据talk test，达到vt1时能够继续讲话但是呼吸稍微不适。低强度一般对应小于3met，中等强度3-6met。vt1的rpe一般在4或5（somewhat strong到strong）。谈话测试可以找到vt1的upper limit.

强度上升后，糖类功能占比增加，越过vt1之后，连续说出5-10个字变得困难。

vt2: 在高强度下，血液乳酸浓度开始升高。

那么除了谈话测试之外还有什么测试方法那

• hrr:用差更能反应运动强度的大小，但是有一点不足就是需要知道真实的MHR和RHR
• session RPE: frequency x duration x intensity(RPE)可以得到一个point

应该是steady-state,但是要注意drift（heart-rate上升）,造成drift的原因一个是因为出汗所以加大供血，另一个原因是核心温度的上升使得心脏的血液更多的要泵到皮肤。

cool-down的一个很重呀的原因是防止血液涌入四肢。

开始锻炼起来；不需要assessment；处于zone1（below vt1）；维持稳定的呼吸后进入phase2

增加耐力和间歇；大部分人所处的阶段

适用于耐力运动员；zone2和zone3占一小部分

intense

年轻人就是防止受伤，老年人要防止一现潜在的风险。

chapter12 the ace integrated fitness model in practice
这一章主要是案例分析，综合前面三章的内容以及overtraining.