Category: 訓練 Training

【研習分享】NASM-CPT 問答題：OPT Model

4/18/2020

※原文題目附於最下方，青山挑比較重要的題目翻譯為中文，並附上自己考照時的回答，若教官有回饋意見也會寫出。

問答題：請以至少 50 字說明，為何 NASM 的最佳化運動表現訓練模式（OPT model），其多樣化的內涵讓人可以用系統化的方式來設計並執行訓練課表，並且適用於不同目標的個案。

回答：

Human body needs time and specific stress to adapt and progress for both musculoskeletal and neuromuscular system. In addition to common endurance-strength-maximal strength-power phases, OPT model's phase 1 provides a great base for motor control and awareness for posture and movements, which lead to good kinetic chain all the way to phase 5.

Moreover, for resistance training, OPT model is good for proprioception enhancement, enlargement of skeletal muscle fibers, activation and optimization of energy systems. For plyometric training, OPT model takes landing mechanics and technique development into account. Despite having different goals, solid foundation is of great importance to achieving goal as well as avoiding injuries.

問答題：請指出一種訓練動作，可以適用於多種 OPT model 的層級（level）。

回答：

Multi-Level Exercise: Push-Up

For stabilization level, we can use slow tempo and high reps (12-20), or focus on the eccentric stage when the elbow flexes, which is most unstable compared to straight-elbow with skeletal support.
For strength level, we can use superset or moderate reps (6-12).
For power level, we can do moderate reps (8-10) and do as fast as can be controlled.edit.

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【訓練雜記】關於放鬆與控制

9/26/2019

評論

今天教練講到柔勁的時候，帶了兩個武術的基本功：甩腰、活臂。比較形象化一點，是把手臂左右甩與前後甩。這是很簡單的動作，但難的是確實「不」用到肩膀的力，只用腰轉的力。尤其在前後甩的時候，肩膀越放鬆，耍臂的軌跡越難在前後的直線上。

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【研習分享】NASM-CPT 問答題：OPT Model

【訓練雜記】關於放鬆與控制

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