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筋肉の仕組み
1.
筋肉の種類と特徴 • http://kintorecamp.com/muscle-fiber-types/ • https://machodou.com/33
2.
筋肉にも種類がありそれに応じて求められるトレーニングが異なる 遅筋 速筋 筋肉の種類 SG繊維 FG繊維 FOG繊維 速 低 力の伝達スピード 遅 耐久能力 高 筋肉肥大度 高 低 筋肉の種類と特徴
3.
遅筋 速筋 スポーツではどちらの筋肉が主に利用されているか 低負荷の運動を長時間行なう 短時間で最大限のパワーを出す マラソン バーベルスナッチ 水泳 短距離長距離
4.
各筋肉を効率的に鍛えるためには 回数(レップ数) 50回以上 12 6 遅筋 速筋 神経 代謝・筋肥大の発達 神経系の発達 (限られた筋繊維で最大限の力を生み出す) 代謝・持久筋の発達 トレーニング効果
5.
重量の重いものを持つためには パワーを生み出す要素 筋繊維 筋周膜 パワー=筋繊維の体積×筋繊維の数×②筋繊維の稼働率 ※筋繊維の体積=筋繊維の長さ×①筋繊維の断面積 ①筋繊維の断面積を増やす 以上を踏まえてパワーを付けるには2通りの方法がある ※筋繊維の数,筋繊維の長さは後発的には増えない
6.
筋繊維 筋周膜 ②筋繊維の稼働率を上げる 全力で力を出したとしてもトレーニングをしていなければ 筋繊維は6~7割程度しか稼動しない ※メカニズムについては次ページへ 重量の重いものを持つためには
7.
筋繊維と神経系トレーニングの関係について 前述したようにパワーを増やすためには単純に筋肉を肥大化(断面積を増やす)させるだけではなく 筋繊維の稼働率を上げることも重要になってくる。 脳 脊髄 中枢神経 運動神経 脳
脊髄 筋肉 筋肉 筋繊維 筋周膜 脳の命令により筋繊維の稼働率はコントロールされている 通常は脳が筋繊維の稼働率を抑制する(筋肉の損傷防止のため) 命令 レップ数が数回しかこなせないような高重量のトレーニングを継続すると 脳がその重量に適応し,筋繊維の稼働率を上げる 【一般人】 【ウエイトリフター】 稼働率が低い 稼働率が高い
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