香港卫生署运动处方讲座第三讲.pptx

1、Co-organised by:Sponsored by:Supported by:Exercise Prescription Certificate CourseSession 3:Practical Tips for Constructing a Progressive Stretching and Resistance Training ProgrammeCo-organised by:Sponsored by:Supported by:Outline of this SessionPrinciples of prescribing flexibility training progra

2、mmeDifferent types of stretching exercisePrinciples of prescribing resistance exerciseSome Practical Examples of Resistance ExerciseCo-organised by:Sponsored by:Supported by:Principles of Prescribing Flexibility TrainingCo-organised by:Sponsored by:Supported by:Copyright Fitness Education Network LL

3、C 2005-2012 All Rights ReservedBenefits of Flexibility TrainingReduced muscle tension Easier and smoother muscle contractions Improved ease of movement Decrease in soreness from exerciseMay help prevent injury from sudden mishapsPrevents muscle tendon from shorteningCo-organised by:Sponsored by:Supp

4、orted by:Types of StretchingStatic stretchingBallistic stretchingProprioceptive neuromuscular facilitation(PNF)Co-organised by:Sponsored by:Supported by:Static stretchingActive or passiveslow stretching to the point of discomforthold for 10-30 secondsminimal risk of injuryshown to be effectiveCo-org

5、anised by:Sponsored by:Supported by:Ballistic stretchingrepetitive bouncing movementsresidual muscle soreness and acute injurydiscouraged for non-athleteCo-organised by:Sponsored by:Supported by:Proprioceptive neuromuscular facilitation(PNF)alternate contraction and relaxationresidual muscle sorenes

6、stime-consumingpartner requiredpotential for injury if too vigorousCo-organised by:Sponsored by:Supported by:BenefitsFunctional:Improve flexibilityEncourage neuromuscular relaxationPrevent sports and overuse injuriesFacilitate rehabilitation of injured tissuesCo-organised by:Sponsored by:Supported b

7、y:BenefitsPhysiological:Increase muscular blood flowFacilitate recovery from fatigueReduce delay-onset muscle sorenessSuppress pain perception of muscleCo-organised by:Sponsored by:Supported by:Principles of constructing flexibility training programme for exercise beginnerAvoid ballistic and jerky m

8、ovementsPrior to,during and after the major workoutsavoid some sports-specific stretching techniquesfrom large joints(large muscle grops)to small joints(small muscle groups)pinpoint to the joints(muscle groups)of poor flexibilityWarm-up the joints before stretchingCo-organised by:Sponsored by:Suppor

9、ted by:Frequency:2 to 3 d/wk with daily being most effective Intensity:Stretch to the point of feeling tightness or slightly discomfortCo-organised by:Sponsored by:Supported by:Time:Hold a static stretch for 15 30 seconds(adults)Hold a static stretch for 30-60 seconds(older adults)For PNF,3-6 s of l

10、ight-to-moderate contraction followed by a 10-30 s assisted stretchTypes:Each of the major muscle-tendon units is recommendedCo-organised by:Sponsored by:Supported by:Volume:Perform 60 s of total stretching time for each flexibility exercisePattern:2-4 stretches for each exercise Flexibility exercis

11、e is the most effective when the muscle is warmedCo-organised by:Sponsored by:Supported by:Different Types of Stretching ExerciseCo-organised by:Sponsored by:Supported by:Muscle groupsTrapezius muscles(Neck/Shoulder)Deltoids(Shoulder)Triceps(Posterior arm)Pectorals(Chest)Adductors(Inner Thigh)Quadri

12、ceps(Anterior Thigh)Hamstrings(Posterior Thigh)Calf(Posterior Leg)Erectors(Lower Back)Co-organised by:Sponsored by:Supported by:ProceduresStretch the joint gently and slowly until you feel mild stretching sensationSustain 5 to 10 seconds initiallyAvoid forceful and ballistic stretching and bouncing

13、actionsWhen the stretching sensation starts diminishing,add a little bit pressureSustains for 10 to 20 seconds continuouslyRepeat the action 2 to 4 times and then do on the other sideKeep breathing throughout the movementCo-organised by:Sponsored by:Supported by:Trapezius muscles(Neck/Shoulder)Co-or

14、ganised by:Sponsored by:Supported by:Relax the shoulder,side-flex your head to the rightPlace your right hand at the left side of forehead,add pressure until mild stretching sensation at left shoulder,and then hold 5 secondsWhen the stretching sensation diminishes,add pressure in the same directionH

15、old the stretch for 10-20 seconds Co-organised by:Sponsored by:Supported by:Deltoids(Shoulder)Co-organised by:Sponsored by:Supported by:Left arm cross the chest horizontallyUse right forearm to press left arm to the chest at elbow position until mild stretching sensation at left shoulder,and then ho

16、ld 5 secondsWhen the stretching sensation diminishes,add pressure in the same directionHold the stretch for 10-20 seconds Co-organised by:Sponsored by:Supported by:Triceps(Posterior arm)Co-organised by:Sponsored by:Supported by:Place right hand behind neckUse left hand to pull right elbow to the occipital process until mild stretching sensation at right arm,and then hold 5 secondsWhen the stretching sensation diminishes,add pressure in the same directionHold the stretch for 10-20 seconds Co-orga