17.有關德洛姆（DeLorme）的漸進式阻力訓練之敘述，何者正確？
(A)10次最大反覆（repetition maximum）是指個案在運動中保持協調，且可連續作10次整個動作 範圍內（full range）的最大阻力
(B)一次最大反覆，是為等長運動的肌肉運動
(C)要依25%→50%→75%最大反覆比率訓練各重複10次
(D)主要目的為增強肌耐力

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統計： A(367), B(23), C(97), D(98), E(0) #612242

詳解 (共 2 筆)

#2210822
漸進阻力運動1.功能：改善肌肉產生力量能...
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#6486321
(A) 10次最大反覆（repetition maximum）是指個案在運動中保持協調，且可連續作10次整個動作 範圍內（full range）的最大阻力
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(B) 一次最大反覆，是為等長運動的肌肉運動
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(C) 要依25%→50%→75%最大反覆比率訓練各重複10次
  1. DeLorme Principle: it is a method of exercise with weights for the purpose of strengthening muscles in which sets of repetitions are repeated with rests between sets. The technique involves isotonic exercise and determination of the maximum level of resistance. Thomas DeLorme’s work in the 1940 s proposes a progressive resistance exercise (PRE) program based on 10 repetitions maximum (10RM) where subject begins sets of training by performing the first set of 10 at 50% 10RM, the second at 75% 10RM and the third (final) at 100% of the 10RM[3].
  2. Oxford Principle: In opposite was created the ‘Oxford Technique’ as a regressive loading in each set in which the full (100%) 10RM was the first set and subsequent two sets were reduced to 75% and to 50% of the 10RM[3].
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(D) 主要目的為增強肌耐力
肌力
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先測出1RM的重量（指肌肉僅能負荷一次動作的最大重量）。再以1RM的70%-80%重量當訓練的準劑量，每次訓練的時候所用的總劑量可列出如下：標準劑量　× 10下/回　× 3（回/次） ×　3（次/週）。以後每週再稍微增加訓練次數。整個肌力訓練過程約6-8週即可預見肌力的有效增加，但完整的訓練過程約需3個月。
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