ã©ã³ãã³ã°ããŒã¹èšç®æ©ããã¯ãèšç®æ©ãã¯ãããèªè»¢è»ã®ã¢æ¯èšç®æ©ãå皮競æã¹ã³ã¢èšç®æ©ïŒãã«ã¹ãã³ïŒãIAAFäžçéžäžã¹ã³ã¢èšç®æ©ãªã©ãã¹ããŒãç«¶æãããã£ãããã¹ç®¡çãŸã§å¯Ÿå¿ããããŒã«ãããããŠããŸããéçã®é·æçã»äžæ¯çèšç®æ©ãç±³éžè»äœåãã¹ãïŒACFTïŒã¹ã³ã¢èšç®æ©ãŸã§ãç«¶æçš®ç®ãåãã䜿ããã©ã€ã³ãããã§ãã
人æ°ã©ã³ãã³ã°ãããã¬ã³ããã¿ãã§ãæ°ã«å ¥ãã®ããŒã«ãæ¢ããŠã¿ãŠãã ãããå šããŒã«ç¡æãäŒå¡ç»é²äžèŠã§ãã¹ããŒããã©ã³ããã§ãå¿«é©ã«äœ¿ããŸãã
-
Fran CrossFit ããŒã¹èšç®ããŒã«METsæ¹åŒã§ã¯ãã¹ãã£ããã®WODãHIITã®æ¶è²»ã«ããªãŒãæŠç®ãäœéã»éåæéã»åŒ·åºŠïŒMETs 8ã12ïŒãå ¥åããã ãã§ãæ¶è²»ã«ããªãŒãããã«ããããŸãã
-
1é£ãããã®ã¿ã³ãã¯è³ªã°ã©ã èšç®æ©ã¿ã³ãã¯è³ªã»çæ°Žåç©ã»è質ã®ã°ã©ã æ°ãã«ããªãŒã«æç®ã4-4-9ã®ã¢ããŠã©ãŒã¿ãŒä¿æ°ã§ç·kcalãšPFCãã©ã³ã¹ïŒïŒ ïŒãç¬æã«èšç®ããŸãã
-
ã¯ãªã±ããã®ãããã£ã³ã°ã¢ãã¬ãŒãžã»ãšã³ãããŒã¬ãŒãèšç®ããŒã«è¢«å€±ç¹ããªãŒããŒæ°ã§å²ã£ãŠãããŠã©ãŒã®ã€ã³ãããŒã¬ãŒããèšç®ã1ãªãŒããŒãããã»1çãããã®å€±ç¹ããã®å Žã§ç¢ºèªã§ããŸãã
-
ããã¹ã¬ãŒãã£ã³ã°ïŒUTRæ¹åŒïŒèšç®ããŒã«åæèšé²ããåçãèšç®ãåŒãåãã¯ãïŒå婿°ïŒ0.5ÃåŒåæ°ïŒÃ·è©Šåæ°ãã®æšæºåŒã«å¯Ÿå¿ãç¡æã»ç¬æã«çµæè¡šç€ºã
-
Epley 1RMèšç®æ©ãšããªãŒåŒãšããžããåŒã§ããã³ããã¬ã¹ãã¯ããå皮皮ç®ã®1RMïŒæå€§æäžééïŒãæšå®ãééãšåæ°ãå ¥åããã ãã§ç¬æã«çµæã衚瀺ãããŸãã
-
ã¯ãªã±ãã ããŒãããŒã·ãã ã©ã³ã¬ãŒãèšç®æ©ç¡æã®ã¯ãªã±ãã ã©ã³ã»ã¬ãŒãèšç®æ©ãåŸç¹ãšãªãŒããŒæ°ãå ¥åããã ãã§ã1ãªãŒããŒãããã®åŸç¹ïŒRPOïŒãš50ãªãŒããŒæç®ã®äºæ³ã¹ã³ã¢ãç¬æã«ç®åºããŸãã
-
ãŽã«ããã³ãã£ãã£ããèšç®æ©ã¹ã³ã¢ã»ã³ãŒã¹ã¬ãŒãã£ã³ã°ã»ã¹ããŒãã¬ãŒãã£ã³ã°ãããæšæºèšç®åŒã䜿ã£ãŠãŽã«ãã®ãã³ãã£ãã£ããå·®ãšãã³ãã£ãã£ããã€ã³ããã¯ã¹ã®ç®å®ãç°¡åã«ç®åºããŸãã
-
ã©ã³ãã³ã°VO2maxèšç®ããŒã«Daniels & Gilbertã®VDOTåŒã䜿ããã¬ãŒã¹ã®èšé²ããVO2maxïŒæå€§é žçŽ æåéïŒãæšå®ãè·é¢ãšãŽãŒã«ã¿ã€ã ãå ¥åããã°ãmL/kg/minåäœã§çµæãããããŸãã
-
1RMããŒã»ã³ãèšç®ããŒã«1RMïŒæå€§æäžééïŒã®äœ%ã§æ±ãééããç¬æã«èšç®ã1RMãšç®æš%ãå ¥åããã ãã§ãæ£ç¢ºãªãã¬ãŒãã³ã°ééãš%æ©èŠè¡šãæã«å ¥ããŸãã
-
åçèšç®ããŒã«å婿°ãšãã¬ã€ããè©Šåæ°ããåçïŒïŒ ïŒãç¬æã«èšç®ãeã¹ããŒãã»å¯ŸæŠã²ãŒã ã»ã¹ããŒãã«äœ¿ããç¡æã®åçèšç®ããŒã«ã§ãã
-
åçèšç®ããŒã«ïŒåã¡ã»è² ãã»åŒãåãïŒåã¡ã»è² ãã»åŒãåãã®æ°ããããŒã ãéžæã®åçãèšç®ãåŒãåãã¯0.5åãšããŠæ±ããã¹ããŒãæšæºã®åçèšç®åŒã«å¯Ÿå¿ããŠããŸãã
-
æçèšç®ããŒã«å®ææ°ãšææ°ãå ¥åããã ãã§ãéçã»ãœããããŒã«ã®æçïŒAVGïŒãç¬æã«èšç®ã3æ¡è¡šç€ºã®æçã«å ããŠãããŒã»ã³ã衚瀺ãããã«ç¢ºèªã§ããŸãã
-
ãã€ã«/åããmphïŒæéãã€ã«ïŒãžã®æç®ããŒã«ã©ã³ãã³ã°ããŠã©ãŒãã³ã°ã®ã1ãã€ã«ãããã®åïŒããŒã¹ïŒããæéãã€ã«ïŒmphïŒã«å€æãåãšç§ãå ¥åããã°ãmphãškm/hãããã«ããããŸãã
-
ãŽã«ã ã³ãŒã¹ãã³ããã£ããèšç®ããŒã«ãã³ãã£ãã£ããã€ã³ããã¯ã¹ãã¹ããŒãã¬ãŒãã£ã³ã°ã»ã³ãŒã¹ã¬ãŒãã£ã³ã°ã»ããŒããã³ãŒã¹ãã³ããã£ããã«å€æãç¡æã®ã¹ããŒã察å¿ãŽã«ããã³ãã£èšç®ããŒã«ã§ãã
-
å¿ èŠã©ã³ã¬ãŒã(RRR)èšç®æ©ã¯ãªã±ããã®å¿ èŠã©ã³ã¬ãŒã(RRR)ãèšç®ã远ãåŽãåã€ããã«å¿ èŠãª1ãªãŒããŒãããã®åŸç¹ãããããŸããç®æšã¹ã³ã¢ã»çŸåšã®ã¹ã³ã¢ã»æ®ããªãŒããŒãå ¥åã
-
TS%ïŒãã¥ã«ãŒã·ã¥ãŒãã£ã³ã°ïŒèšç®ããŒã«åŸç¹ã»FGAã»FTAãããã¹ã±ã®TS%ïŒãã¥ã«ãŒã·ã¥ãŒãã£ã³ã°ïŒãèšç®ãç¡æã§äœ¿ããåŸç¹å¹çã®ææšãç¬æã«ç®åºããŸãã
-
ããŒãã«ãã¬ãŒãèšç®æ©ç®æšééã«åãããŠãããŒãã«ã®å·Šå³ã«èŒãããã¬ãŒãã®ææ°ãšçµã¿åãããç¬æã«èšç®ããã³ãïŒlbïŒãšããã°ã©ã ïŒkgïŒã®äž¡æ¹ã«å¯Ÿå¿ããŠããŸãã
-
VO2maxèšç®ããŒã« â ã¯ãŒããŒ12åéèµ°ãã¹ãã¯ãŒããŒ12åéèµ°ãã¹ãã§VO2maxïŒæå€§é žçŽ æåéïŒãç°¡åã«æšå®ã12åéã§èµ°ã£ãè·é¢ïŒã¡ãŒãã«ïŒãå ¥åãããšãæé žçŽ èœåãmL/kg/åã§ç®åºããŸãã
-
BMIèšç®æ©ïŒäœæ Œææ°ïŒç¡æã®BMIèšç®æ©ãäœéïŒkgïŒãšèº«é·ïŒcmïŒãå ¥åããã ãã§ãWHOæšæºã®èšç®åŒã䜿ã£ãŠäœæ Œææ°ãšè¥æºåºŠã®å€å®ãç¬æã«è¡šç€ºããŸãã
-
èèªççŒã®å¿æãŸãŒã³èšç®ããŒã«å¹Žéœ¢ããèèªççŒã«æé©ãªå¿æãŸãŒã³ïŒæå€§å¿ææ°ã®60ïœ70%ïŒãèšç®ãã220â幎霢ãã®å ¬åŒã䜿ã£ãŠçæ³çãªæé žçŽ éåã®å¿æç¯å²ãç¡æã§ç®åºããŸãã
-
ãã¬ãããã«æ¶è²»ã«ããªãŒèšç®ããŒã«äœéã»é床ã»åŸæã»æéãããã¬ãããã«ïŒã©ã³ãã³ã°ãã·ã³ïŒã§ã®æ¶è²»ã«ããªãŒãæšå®ãACSMã©ã³ãã³ã°VOâæ¹çšåŒãçšããŠæè»œã«èšç®ã§ããŸãã
-
ããŒãã«ãã¬ãŒãèšç®æ©ç®æšééã«åãããŠãããŒãã«ã®çåŽã«äœæã®ãã¬ãŒããä»ããã°ããããæ£ç¢ºã«èšç®ã45/35/25/10/5/2.5ãã³ãã®æšæºãã¬ãŒãã«å¯Ÿå¿ããç±³åœä»æ§ã®ããŒã«ã§ãã
-
èªè»¢è»ãã¯ãŒãŠã§ã€ãã¬ã·ãªèšç®æ©ãã¯ãŒïŒã¯ããïŒãäœéïŒkgïŒã§å²ã£ãŠèªè»¢è»ã®ãã¯ãŒãŠã§ã€ãã¬ã·ãªïŒW/kgïŒãèšç®ãããªãã®ç»åãã£ãããã¹ãä»ããæ¯èŒã§ããŸãã
-
ã¹ã€ã ããŒã¹èšç®æ©æ³³ãã è·é¢ãšã¿ã€ã ãã100mã»50mãããã®æ³³éããŒã¹ãèšç®ãm/sã»km/hã®é床ãç¬æã«è¡šç€ºãç¡æã®ã¹ã€ã ããŒã¹èšç®ããŒã«ã§ãã
ãããã質å
ãã®ã«ããŽãªã§ã¯ã©ããªèšç®ãã§ããŸããïŒ
ã©ã³ãã³ã°ã®ããŒã¹ã»ã¿ã€ã æç®ãèªè»¢è»ã®ã®ã¢æ¯ãå皮競æãIAAFã®ç«¶æã¹ã³ã¢æç®ããã¯ãæ é€çŽ ã®èšç®ãéçã®é·æçã»äžæ¯çãç±³éžè»äœåãã¹ãã®ã¹ã³ã¢ç®åºãªã©ãå€åœ©ãªã¹ããŒãèšç®ã«å¯Ÿå¿ããŠããŸãã
èšç®çµæã¯ã©ã®çšåºŠæ£ç¢ºã§ããïŒ
åç«¶æã»å£äœã®å ¬åŒã¹ã³ã¢ãªã³ã°å ¬åŒãæ¡çšããåç §å€ãšç §åããŠãã¹ãããŠããŸããå ¬åŒå€§äŒèšé²ãæ é€ç®¡çèšç»ãžã®äœ¿çšã«éããŠã¯ãå ¬åŒãµã€ããå°éå®¶ã§å¿ ãæçµç¢ºèªããŠãã ããã
è²»çšãäŒå¡ç»é²ã¯å¿ èŠã§ããïŒ
å šããŒã«å®å šç¡æã§ãã¢ã«ãŠã³ãç»é²äžèŠã§ããã¹ããŒããã©ã³ã»ã¿ãã¬ããã»ããœã³ã³ãããã§ãã䜿ãããã ããŸãã
å ¥åããèšé²ãããŒã¿ã¯ä¿åãããŸããïŒ
ãããããã¹ãŠã®èšç®ã¯ãã©ãŠã¶å ã§åŠçããããããã¿ã€ã ãäœéãªã©ã®å ¥åå€ããµãŒããŒã«éä¿¡ãããããšã¯ãããŸããã
人æ°ã®ããŒã«ã¯ã©ãã§ããïŒ
äžèЧã¯å©çšé »åºŠã®å€ãé ã«è¡šç€ºãããŸããããã¬ã³ããã¿ãã§ã¯çŸåšæ³šç®ãããŠããããŒã«ããæè¿è¿œå ãã¿ãã§ã¯æ°ããããŒã«ãæè»œã«èŠã€ããããŸãã