[課後整理] 最大有氧速度的實際操作與介紹

最大有氧速度的實際操作與介紹圓滿結束,將上課的提問做個整理:

一:為什麼不使用130%的MAS進行訓練呢?文獻說120%是最佳的強度,而130%或許也可以,但實際上真得有辦法用130%的強度踩踏15~30秒,然後持續5~10分鐘嗎?不妨可以試試看。

二:怎麼跟肌力訓練做搭配呢?若您是用跑步的話,因為他對下肢有衝擊,所以會建議肌力訓練完之後,可以直接進行訓練,讓隔天的恢復日有充足的休息,尤其是下肢的部位;若是用風扇腳踏車的話,因為它對下肢較無衝擊,而且訓練的時間也短,除了可以直接接在肌力訓練後進行,也可以另外一天做進行。MBSC的四日課表就是安排在第二天及第四天。

三:為什麼有的人是測試1.5哩、2哩、3哩呢?用時間跟距離測,有什麼不一樣呢?

四:上課講的Yo-Yo測試,也可以利用這個測試來預估最大有氧速度,但個人沒操作過,可以參考「Implementing High-Intensity Aerobic Energy System Conditioning for Field Sports」文章的說明:

The most common field tests of MAS include the Montreal Beep test, the Multistage Shuttle Beep test, the YoYo IR1 test, time trials with set times (eg. 5-minutes or 6-minutes) or set distances that take the athletes between 5- to 7-minutes to complete (eg. 1200-m, 1500m, 2000-m). Some of these tests have been further modified, such as the Montreal test being altered to include 1-minute stages, rather than 2-minute stages and so on.

The choice of tests and their merits sometimes cloud the issue of measuring MAS in athletes and the pro’s and cons of each method is not the scope of this article.

In certain tests, the MAS is simply the speed attained in the final leg of the test eg. Montreal Beep test or YoYo IR1 test. However if the Multistage Shuttle Beep test is used, then this equation:

(MAS=1.34*MSST final speed – 2.86)

must be used to correct for the fact that the constant decelerations involved with shuttling/change of directions reduces the true MAS (8).

These tests give results expressed as km/hr, which will then need to be converted to m/s so that training distances can be easily calculated. For example, Level 12 Multistage Beep, = 14 km/hr * 1.34 = 18.86, minus 2.86 then equals 15.9 km/hr or 4.4m/s.

謝謝大家參與。

而更多課程可以點選『近期課程整理

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山姆伯伯
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