本課程將透過以實務為主導入理論應用，將重量訓練理論與實務面，由身體控制能力之學習入門，依序進入肌耐力、肌肥大、力量訓練、爆發力訓練之應用。將人體自然動作分為推、拉系列進行概述，進而引導出六大基本動作：下肢推、上肢水平推、上肢垂直推、下肢拉、上肢水平拉、上肢垂直拉。並在此六大解剖動作方向上施予正確的提舉技術，並依照漸進性原則給予強度提升。此外將讓學生了解訓練課程設計之安排原則，運動能量系統與訓練強度之對應關係，訓練動作對應肌群，並將訓練部位概分為胸、背、腿、肩、手、腹肌進行單一部位訓練或局部分段訓練，一學期課程中將使學生具備自主進行重量訓練之能力與觀念。

This course will introduce theoretical application through focusing on practice, integrating the theory and practical aspects of weight training, starting from the study of body control ability, and sequentially entering into the application of muscle endurance, muscle hypertrophy, strength training, and explosive power training. The natural movements of the human body are divided into pushing and pulling series for an overview, and then six basic movements are guided: lower limb pushing, upper limb horizontal pushing, upper limb vertical pushing, lower limb pulling, upper limb horizontal pulling, and upper limb vertical pulling. Correct lifting techniques are applied in the directions of these six anatomical movements, and intensity is increased according to the principle of progressiveness. In addition, students will be allowed to understand the arrangement principles of training course design, the corresponding relationship between the sports energy system and training intensity, the corresponding muscle groups of training movements, and the training parts will be divided into chest, back, legs, shoulders, hands, and abdominal muscles for single part training or partial section training. In the one-semester course, students will be equipped with the ability and concept to independently carry out weight training.

肌力與體能訓練　　禾風出版社

Muscle strength and physical training Hefeng Publishing House