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 be guided into theoretical application through practical use, and will be carried out through the learning of body control ability, and will be introduced into the application of muscle endurance, muscle hypertrophy, strength training, and explosive training in sequence. The natural human movements are divided into push and pull series, and then the six basic movements are introduced: lower limb push, upper limb horizontal push, upper limb vertical push, lower limb pull, upper limb horizontal pull, upper limb vertical pull, upper limb vertical pull. And correct techniques are applied in these six major anatomical action directions, and strength is improved according to the principles of progress. In addition, students will understand the arrangement principles of training course design, the relationship between the exercise energy system and the training strength, train the movement to the muscle groups, and divide the training areas into one-part training or partial training in the chest, back, legs, shoulders, hands, and abdominal muscles. During the course of the school, students will have the ability and concept of independent weight training.
肌力與體能訓練 禾風出版社
Muscle strength and physical fitness training Hefeng Publishing House
| 評分項目 Grading Method | 配分比例 Grading percentage | 說明 Description |
|---|---|---|
| 出席率出席率 Attendance rate |
40 | |
| 期中考期中考 Midterm exam |
25 | 推系列動作執行技術 |
| 期末考期末考 Final exam |
25 | 拉系列動作執行技術 |
| 平時成績平時成績 Regular achievements |
10 |
