Обоснование тренировочных режимов, направленных на развитие мышечной гипертрофии в оздоровительной тренировке
Ключові слова:
гіпертрофія м’язів, фізичне навантаження, силовий фітнес, інтенсивність, кратність тренуваньАнотація
Обґрунтування тренувальних режимів, спрямованих на розвиток мʼязової гіпертрофії в оздоровчому тренуванні. У статті досліджено проблему формування гіпертрофії м’язів при фізичних навантаженнях в оздоровчих заняттях з обтяжненнями («силовий фітнес»). Ґрунтуючись на матеріалах спеціальної науково-методичної літератури й контент-аналізу наукових матеріалів у базах даних MEDLINE і GoogleScholar, показано, що тренування задля розвитку сили м’язів і з метою досягнення необхідної їх форми (гіпертрофії) практично не мають методичних або яких-небудь інших відмінностей. Так само виявлено, що програми, які приводять до приросту сили, також спричиняють певне збільшення м’язової маси, проте міра вираженості таких приростів може істотно розрізнятися залежно від характеристик фізичного навантаження – частоти занять, величини обтяжень й об’єму виконаної силової роботи. Представлені результати дали змогу диференціювати силові навантаження в оздоровчому тренуванні за вказаними характеристиками. В оздоровчому тренуванні раціонально виділяти три режими силового тренування, поєднання яких у процесі розвитку сили й гіпертрофії робить цей процес найбільш ефективним.
Посилання
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15. McBride J. M. Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition / J. M. McBride, J. B. Blaak, T. Triplett-McBride // Eur. J. Appl. Physiol. – 2003. – Vol. 90. – P. 626–632.
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18. Okada J. Effects of resistance training associated with stretch-shortening cycle exercise on force development and muscle volume in human elbow flexors / J. Okada, S. Fukashiro // Adv. Exerc. Sports. Physiol. – 2001. – Vol. 7. – P. 65–71.
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22. Pollock M. L. Muscular hypertrophy responses to 6 months of high or low volume resistance training [abstract] / M. L. Pollock, T. Abe, D. V. DeHoyos [et al.] // Med. Sci. Sports Exerc. – 1998. Vol. 30 (5 Suppl.). – P. S116.
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25. Rhea M. R. A meta-analysis to determine the dose response for strength development / M. R. Rhea, В. A. Alvar, L. N. Burkett [et al.] // Med. Sci. Sports.Exerc. – 2003. – Vol. 35. – P. 456–464.
26. Rose A. J. Exercise rapidly increases eukaryotic elongation factor 2 phosphorylation in skeletal muscle of men / A. J. Rose, C. Broholm, K. Kiillerich, S. G. Finn [et al.] // J. Physiol. – 2005. – Vol. 5696. – P. 223–228.
27. Sale D.. Effect of low vs high repetition weight training upon strength, muscle size and muscle fiber size [abstract] / D. Sale, D. MacDougall, S. Alway [et al.] // Can. J. Spt. Sci. – 1985. – Vol. 10 (4). – 27P.
28. Schmidtbleicher D. Neuronal adaptation and increase of cross-sectional area studying different strength training methods / D. Schmidtbleicher, M. Buehrle // In: Jonsson GB, editor. Biomechanics X-B, volume 6-B. Champaign (IL): Human Kinetics. – 198. – P. 615–620.
29. Seynnes O. R. Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training / O. R. Seynnes, M. de Boer, M. V. Narici // J. Appl. Physiol. – Epub, 2006. – Oct. 19.
30. Starkey D. B. Effect of resistance training volume on strength and muscle thickness / D. B. Starkey, M. L. Pollock, Y. Ishida [et al.] // Med. Sci. Sports Exerc.– 1996. – Vol. 28. – P. 1311–1320.
31. Stone M. H. Weight training: a scientific approach / M. H. Stone, H. S. O’Bryant. – Minneapolis (MI) : Bellweather press, 1987.
32. Takarada Y. Effects of resistance exercise combined with vascular occlusion on muscle function in ath-letes / Y. Takarada, Y. Sato, N. Ishii // Eur. J. Appl. Physiol. – 2002. – Vol. 86. – P. 308–314.
33. Vikne H. Muscular performance after concentric and eccentric exercise in trained men / H. Vikne, P. E. Refsnes, M. Ekmark [et al.] // Med. Sci. Sports Exerc. – 2006. – Vol. 38. – P. 1770–1881.
34. Vikne H. Effect of training frequency of maximum eccentric strength training on muscle force and cross-sectional area in strength-trained athletes [abstract no. RR-PL-0517] / H. Vikne, P. E. Refsnes, J. I. Medbo // In: Book of abstracts, 14 th International WCPT Congress. – 2003. – June 7–12. – Barcelona, 2003.
35. Wirth K. Changes in muscle mass detected by MRI, after an eight week hypertrophy training program / K. Wirth, K. R. Atzor, D. Schmidtbleicher // In: Koskolou M, editor. Proceedings of 7th annual Congress of the European College of Sports Sciences. – 2002. – Jul. 24–27. – Athens. – 103.
36. Wolfe B. L. Quantitative analysis of single- vs multiple-set programs in resistance training / B. L. Wolfe, L. M. LeMura, P. J. Cole // J. Strength Cond. Res. – 2004. – Vol. 18. – P. 35–47.
2. Ahtiainen J. P. Muscle hypertrophy,hormonal adaptations and strength development during strength training in strength-trained and untrained men / J. P. Ahtiainen, A. Pakarinen, M. Alen [et al.] // Eur. J. Appl. Physiol. – 2003. – Vol. 89. – P. 555–563.
3. Akima H. Inactivity and muscle: effect of resistance training during bed rest on muscle size in the lower limb / H. Akima, K. Kubo, M. Imai [et al.] // Acta Physiol. Scand. – 2001. – Vol. 172. – P. 269–278.
4. Atha J. Strengthening muscle/ J. Atha // Exerc. Sports Sci. Rev. – 1981. – Vol. 9. – P. 1–73.
5. Brandenburg J. P. The effects of accentuated eccentric loading on strength, muscle hypertrophy and neural adaptations in trained individuals / J. P. Brandenburg, D. Docherty // J. Strength Cond. Res. – 2002. – Vol. 16. – P. 25–32.
6. Chesley A. Changes in human muscle protein synthesis after resistance exercise / A. Chesley, J. D. MacDougall, M. A. Tarnopolsky // J. Appl. Physiol. – 1992. – Vol. 7. – P. 1383–1388.
7. Choi J. The difference between effects of 'power-up type’ and ’bulk-up type’ strength training exercises: with special reference to muscle cross-sectional area, muscular strength, anaerobic power and anaerobic endurance / J. Choi, H. Takahashi, Y. Itai [et al.] //Jpn. J. Phys. Fitness Sports Med. – 1998. – Vol. 47 (1). – P. 119–129.
8. Friedmann B. Muscular adaptations to computer-guided strength training with eccentric overload / B. Friedmann, R. Kinscherf, S. Vorwald [et al.] //Acta Physiol. Scand. – 2004. – Vol. 182. – P. 77–88.
9. Hakkinen K. Neuromuscular adaptation during strength training, aging, detraining, and immobilization / K. Hakkinen // Crit. Rev. Phys. Rehab. Med. – 1994. – Vol. 6. – P. 161–198.
10. Hakkinen K. Distribution of strength training volume into one or two daily sessions and neuromuscular adaptations in female athletes / K. Hakkinen, M. Kallinen // Electromyogr. Clin. Neurophysiol. – 1994. – Vol. 34. – P. 117–124.
11. Hawkins S. A. Eccentric muscle action increases site-specific osteogenic response / S. A. Hawkins, E. T. Schroeder, R. A. Wiswell [et al.] // Med. Sci. Sports Exerc. – 1999. – Vol. 31. – P. 1287–1292.
12. Kraemer W. J. American College of Sports Medicine Position Stand: progression models in resis¬tance training for healthy adults / W. J. Kraemer, K. Adams, E. Cafarelli [et al.] // Med. Sci. Sports.Exerc. – 2002. – Vol. 34. – P. 364–380.
13. Kraemer W. J. Fundamentals of resistance training: progression and exercise prescription / W. J. Kraemer, N. A. Ratamess // Med. Sci. Sports. Exerc. – 2004. – Vol. 36. – P. 674–688.
14. Masuda K. Maintenance of myoglobin concentration in human skeletal muscle after heavy resistance training / K. Masuda, J. Y. Choi, H. Shimojo [et al.] // Eur. J. Appl. Physiol. – 1999. – Vol. 79. – P. 347–352.
15. McBride J. M. Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition / J. M. McBride, J. B. Blaak, T. Triplett-McBride // Eur. J. Appl. Physiol. – 2003. – Vol. 90. – P. 626–632.
16. Narici M. V. Hypertrophic response of human skeletal muscle to strength training in hypoxia and normoxia / M. V. Narici, B. Kayser // Eur. J. Appl. Physiol. – 1995. – Vol. 70. – P. 213–219.
17. Narici M. V. Hypertrophic response of human skeletal muscle to strength training in hypoxia and normoxia / M. V. Narici, B. Kayser // Eur. J. Appl. Physiol. – 1995. – Vol. 70. – P. 213–219.
18. Okada J. Effects of resistance training associated with stretch-shortening cycle exercise on force development and muscle volume in human elbow flexors / J. Okada, S. Fukashiro // Adv. Exerc. Sports. Physiol. – 2001. – Vol. 7. – P. 65–71.
19. Ostrowski K. The effect of weight training volume on hormonal output and muscular size and function / K. Ostrowski, G. J. Wilson, R. Weatherby [et al.] // J. Strength Cond. Res. – 1997. – Vol. 11. – P. 148–154.
20. Peterson M. D. Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship / M. D. Peterson, M. R. Rhea, B. A. Alvar // J. Strength Cond. Res. – 2004. – Vol. 18. – P. 377–382.
21. Poliquin C. Five steps to increasing the effectiveness of your strength training program / C. Poliquin // Natl. Strength Cond. Assoc. J. – 1988. – Vol. 10. – P. 34–39.
22. Pollock M. L. Muscular hypertrophy responses to 6 months of high or low volume resistance training [abstract] / M. L. Pollock, T. Abe, D. V. DeHoyos [et al.] // Med. Sci. Sports Exerc. – 1998. Vol. 30 (5 Suppl.). – P. S116.
23. Rhea M. R. A meta-analysis of periodized versus nonperiodized strength and power training programs / M. R. Rhea, B. L. Alderman // Res. Q.Exerc. Sport. – 2004. – Vol. 75. – P. 413–422.
24. Rhea M. R. Single versus multiple sets for strength: a meta-analysis to address the controversy / M. R. Rhea, B. A. Alvar, L. N. Burkett // Res. Q.Exerc. Sport. – 2002. – Vol. 73. – P. 485–488.
25. Rhea M. R. A meta-analysis to determine the dose response for strength development / M. R. Rhea, В. A. Alvar, L. N. Burkett [et al.] // Med. Sci. Sports.Exerc. – 2003. – Vol. 35. – P. 456–464.
26. Rose A. J. Exercise rapidly increases eukaryotic elongation factor 2 phosphorylation in skeletal muscle of men / A. J. Rose, C. Broholm, K. Kiillerich, S. G. Finn [et al.] // J. Physiol. – 2005. – Vol. 5696. – P. 223–228.
27. Sale D.. Effect of low vs high repetition weight training upon strength, muscle size and muscle fiber size [abstract] / D. Sale, D. MacDougall, S. Alway [et al.] // Can. J. Spt. Sci. – 1985. – Vol. 10 (4). – 27P.
28. Schmidtbleicher D. Neuronal adaptation and increase of cross-sectional area studying different strength training methods / D. Schmidtbleicher, M. Buehrle // In: Jonsson GB, editor. Biomechanics X-B, volume 6-B. Champaign (IL): Human Kinetics. – 198. – P. 615–620.
29. Seynnes O. R. Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training / O. R. Seynnes, M. de Boer, M. V. Narici // J. Appl. Physiol. – Epub, 2006. – Oct. 19.
30. Starkey D. B. Effect of resistance training volume on strength and muscle thickness / D. B. Starkey, M. L. Pollock, Y. Ishida [et al.] // Med. Sci. Sports Exerc.– 1996. – Vol. 28. – P. 1311–1320.
31. Stone M. H. Weight training: a scientific approach / M. H. Stone, H. S. O’Bryant. – Minneapolis (MI) : Bellweather press, 1987.
32. Takarada Y. Effects of resistance exercise combined with vascular occlusion on muscle function in ath-letes / Y. Takarada, Y. Sato, N. Ishii // Eur. J. Appl. Physiol. – 2002. – Vol. 86. – P. 308–314.
33. Vikne H. Muscular performance after concentric and eccentric exercise in trained men / H. Vikne, P. E. Refsnes, M. Ekmark [et al.] // Med. Sci. Sports Exerc. – 2006. – Vol. 38. – P. 1770–1881.
34. Vikne H. Effect of training frequency of maximum eccentric strength training on muscle force and cross-sectional area in strength-trained athletes [abstract no. RR-PL-0517] / H. Vikne, P. E. Refsnes, J. I. Medbo // In: Book of abstracts, 14 th International WCPT Congress. – 2003. – June 7–12. – Barcelona, 2003.
35. Wirth K. Changes in muscle mass detected by MRI, after an eight week hypertrophy training program / K. Wirth, K. R. Atzor, D. Schmidtbleicher // In: Koskolou M, editor. Proceedings of 7th annual Congress of the European College of Sports Sciences. – 2002. – Jul. 24–27. – Athens. – 103.
36. Wolfe B. L. Quantitative analysis of single- vs multiple-set programs in resistance training / B. L. Wolfe, L. M. LeMura, P. J. Cole // J. Strength Cond. Res. – 2004. – Vol. 18. – P. 35–47.
Завантаження
Опубліковано
2020-01-14
Номер
Розділ
Історичні, філософські, правові та організаційні проблеми фізичної культури
Як цитувати
Обоснование тренировочных режимов, направленных на развитие мышечной гипертрофии в оздоровительной тренировке. (2020). Молодіжний науковий вісник Східноєвропейського національного університету імені Лесі Українки, 15, 10-15. http://sportvisnyk.vnu.edu.ua/index.php/sportvisnyk/article/view/527
