運動生理學網站 會員:未登錄 登入 忘記密碼 申請加入會員  會員5561  部落格1  




主題:Active-Isolated Stretching
發言 : 阿湯 時間 : 00/11/08(12:27:20) From : 163.32.226.253
有位網友在我的站上介紹了這種伸展方法,能不能請問林老師目前是否已有現成的翻譯?我不知道該怎麼翻才恰當。(詳細的介紹可由 400m 網站主頁中連結)

 共有 3 回應

回應 : 1 normalin時間 : 2000/11/8 下午 03:16:03 From : 140.122.65.18

看字面是主動的單獨伸展


回應 : 2 scwang時間 : 2000/11/8 下午 10:46:36 From : 140.123.226.100

SPORT Discus 1975-2000/03

TI: Flexible you: active-isolated stretching can take your muscles to new lengths - without pain or boredom
AU: Lee,-B
JN: Men's-fitness-(Woodland Hills, Calif.) 13(5), May 1997, 62-64, Total Pages: 3.
IS: 0893-4460
PY: 1997
AN: 414680
SX: This document is available via SIRCExpress Order Number 414680, https://secure.sportquest.com/su.cfm?articleno=414680&title=414680


回應 : 3 scwang時間 : 2003/3/11 下午 11:34:10 From : 61.57.208.44

Stretching - Active Isolated Stretching

The earliest form of stretching, called "ballistic stretching," was abandoned several decades ago. Athletes who tried it found that the rapid bouncing into and out of positions caused muscle soreness and sometimes even muscle tears.

After ballistic stretching came "static" stretching, which soon reached mass popularity through numerous books, articles and poster charts. In static stretching, the runner eases into a position and then holds that position for 30 to 60 seconds. Because there are no rapid movements, proponents argued, static stretching shouldn't produce soreness. Instead, it should promote flexibility through gradual adaptation to the stretch.

Many runners had considerable success with static stretching and similar yogalike postures. Others found that the stretches still caused soreness and didn't resolve their injury problems. A recently published paper in the Research Quarterly for Exercise and Sport also raised questions about the benefits of static stretching. Researchers asked one group of college-aged men to perform a series of 17 stretches ballistically while another group performed the same stretches statically. The results showed that static stretching produced more soreness and higher levels of creatine kinase, an enzyme associated with muscle-tissue injury, than ballistic stretching.

Why? For a possible explanation, we need look no farther than basic muscle physiology. All muscles have an inherent "stretch reflex" that's activated after a strong, rapid movement or after two seconds in a stretched position. The stretch reflex causes the muscle to begin a slow contraction. If you continue stretching while your muscle is trying to contract . . . well, it's like a tug-of-war. In this case, a tug-of-war that invites muscle damage.

Enter AI stretching. In AI stretching, you hold each position for only 1?to 2 seconds. Then you return to the starting position and relax. After resting for 2 seconds, you ease into the stretch again.

Beyond the 2-second limitation, AI stretching differs from static stretching in another important respect: AI stretches are "assisted" in two ways. First, you contract the opposing muscle group to help move the stretched area into position. Second, while continuing the contraction, you use a rope or your own hands to gently enhance the stretch.

Don't tug, however. The cardinal rule of stretching remains unchanged: Don't ever force yourself beyond the point of light irritation. Stretching is never an instant solution to an injury problem, so take your time. The best results come from consistent, gentle stretching.

THE STRETCHES

Follow these steps in performing each stretch:

1. Contract the muscle group opposite the area you're stretching.
2. Bring each stretch to the point of light irritation.
3. Hold for 2 seconds.
4. Return to your starting position and relax for 2 seconds.
5. Repeat the stretch.

For best results, build up to two sets of 8 to 12 repetitions of each of the stretches, and perform them in the order shown. Exhale during the stretch phase, and inhale during the relaxation phase. Perform AI stretching before and after a run. If time is limited, just do one set of stretches after your run, with fewer repetitions; but even when you shorten the routine, always keep in mind good form, and do the stretches in the correct order.

http://www.ultimatehandbook.com/Webpages/Health/stretchiso.html



  回上頁   發表回應
運動生理學網站 科學化跑步訓練
運動生理學網站 台灣高地訓練服務平台
運動生理學網站 成績預測與訓練處方
體能商(PFQ)架構圖
IFITVI

Joiiup

Superace

運動生理學網站APP下載
網路體育學院
大專高爾夫學刊
Google+

運動生理學網站
epsport-ad

運動科學教育研究室
教育部體適能網站
台灣運動生理暨體能學會
華人運動生理暨體適能學者學會
中國運動生理學會
ACSM
運動科學論壇
O.K. 運動訓練科學網
Suncity 山城貿易