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1. ساختار مفصل : ساختار هر مفصل می تواند نشانگر میزان دامنه حركتی آن مفصل باشد. برای مثال مفصل ران یا شانه كه از نوع مفاصل كروی اند نسبت به
مفصل مچ دست كه از نوع مفصل لقمه ای اند دارای دامنه حركتی بیشتری می باشند.
2. توده عضلانی، افزایش توده عضلانی با میزان دامنه حركتی رابطه معکوس دارد ولی باید خاطرنشان كرد كه اگر تمرینات با وزنه به صورت اصولی و صحیح انجام
پذیرد ) با دامنه حركتی مفصل و بر روی هر دو گروه عضلات موافق و مخالف حركت( دامنه حركتی مفصل كاهش چندانی نخواهد داشت . با وجود اینکه می
توان توده عضلانی را با تغییر برنامه تمرینی كاهش داد تا دامنه حركتی دستخوش تغییر نشود، ولی باید گفت كه این عمل برای ورزشکاران قدرتی پیشنهاد نمی
شود.
3. سن و جنس: باید توجه داشت كه انعطاف بدنی در خانم ها نسبت به آقایان بیشتر است به علاوه انعطاف پذیری با افزایش سن و عدم فعالیت كاهش می یابد.
همینطور كه انع� | [
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اجرای حركات سریع یک عضو از بدن اختصاص دارد
اهمیت چابکی در فعالیتهای ورزشی
نقش چاپکی در اجرای مهارت های ورزشی غیرقابل انکار است. چابکی یکی از عوامل آمادگی حركتی است كه حتی در جهت جلوگیری از شتاب، دستپاچگی و آسیب بدنی
در فعالیت های تفریحی و در شرایط كاری بالقوه خطرناک، مفید می باشد. چایکی در فعالیت هایی كه نیاز به تغییر مسیر دادن سریع و ناگهانی بدن یا قسمتی از آن نظیر
بسکتبال، تنیس، بدمینتون، والیبال فوتبال، اسکی و ... دارد نقش ارزنده ای دارد
چابکی چگونه افزایش می یابد؟
چابکی عمومی و ویژه در هر ورزش به خصوص به وسیله تمرین و تجربه كه به اجزاء تشکیل دهنده همان مهارت اختصاص دارد، می توان افزایش داد. این اجزاء عبارت
اند از: هماهنگی، قدرت، توان، . زمان عکس العمل سریع و انعطاف پذیری
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فصل دوم
آمادگی جسمانی و سلامت عمومی
بخش اول . اجزای آمادگی جسمانی مرتبط با تندرستی هدف كلی شناخت مفاهیم و اجزای آمادگی جسمانی مرتبط با تندرستی
هدف های رفتاری
1. آمادگی جسمانی را تعریف كنید .
2. اجزای آمادگی جسمانی مرتبط با تندرستی را بدانید
3. انعطاف پذیری را تعریف كرده و با انواع آن آشنا شوید
4. عوامل اثرگذار روی انعطاف بدنی و راههای افزایش آن را بدانید
5. با انواع تمرینات انعطاف پذیری )انفعالی و فعال( آشنا شوید و بتوانید این تمرینات را اجرا كنید.
6. قدرت عضلانی را تعریف كنید
7. انواع قدرت عضلانی را تعریف كنید
8. با اصول مقدماتی طرح تمرین با وزنه آشنا شوید
9. استقامت عضلانی را تعریف كرده و نقش آن را در آمادگی جسمانی بدانید
10. نقش تركیب بدنی را در آمادگی جسمانی بدانید
آمادگی جسمانی یکی از نیازهای اساسی زندگی بشر است. منظور از آمادگی جسمانی توانایی انجام امور روزانه بدون احساس خستگی می باشد. آمادگی حالت مطلوبی است
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فصل سوم
منابع انرژی . تغذیه در ورزش های مختلف
بخش اول . تعریف انرژی و انواع آن
هدف كلی
شناخت منابع و روش های تولید انرژی در بدن
هدفهای رفتاری
1. كاربردهای انرژی و نیرو را در رابطه با انجام فعالیت های بدنی بدانید .
2. روشهای تولید انرژی در بدن را بشناسید
3. نقش هر یک از روش های تولید انرژی را ورزش های مختلف بدانید
انرژی به عنوان توانایی انجام كار تعریف شده است . واحد انرژی كیلوكالری است كه قادر است درجه حرارت یک كیلوگرم آب را در یک درجه سانتی گراد افزایش دهد
انواع انرژی عبارت اند از: انرژی های مکانیکی، گرمایی، الکتریکی، هسته ای، شیمیایی و نورانی، انرژی شیمیایی و مکانیکی بیشتر در ورزش و تربیت بدنی مدنظر است كه
در این مبحث توضیح داده می شود.
در حین انجام هر یک از كارهای بدنی، نیازمندی های انرژیک ) نیرویی( ماهیچه ها لحظه به لحظه تغییر می كند از این رو، شناخت دقی | [
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مقابل وقایع اضطراری و هدایت مؤثر زندگی؛ نیاز دائمی دارد . بنابراین تربیت بدنی فرد تمرین كرده را در روند تکاملی كمک خواهد كرد، به طوری كه او به عنوان یک موجود
سالم و شاد قابلیت بهتری برای انجام وظایف روزمره زندگی كسب خواهد كرد
هدف های روانی تربیت بدنی
ورزش به عنوان یکی از روش های درمان فشار روانی در سه دهه گذشته به شکل قابل ملاحظه ای مورد توجه قرار گرفته است. دستاوردهای پژوهشی نشان می دهند كه
ورزش در كاهش اضطراب بالقوه مؤثر است . همچنین اجرای فعالیت های حركتی باعث راحتی عضلات می شود. علاوه بر نرمش و فعالیت های عمومی جسمانی، فعالیت
كه تحت عنوان تمرینات ا رهایی از فشار و خوانده شده است . نقش مثبتی در كاهش انقباض های مداوم و غیر طبیعی عضلانی ناشی از ترس، هیجانات و مسائل عصبی-
روانی دارد. در نتیجه اجرای این تمرینات تنش اضافی عضلات از بین می رود، رگها در حالت | [
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اء مقدار معین عضله و سایر بافت ها اندازه مشخصی استخوان وجود دارد . بنابراین وزن
مطلوب وزنی است كه در آن وزن چربی در حداقل باشد . از طریق انجام فعالیت های بدنی به ویژه وزنه برداری و تمرین با وزنه، وزن مطلوب با افزایش توده عضلانی تغییر
می كند. در این شرایط حتی اگر وزن فرد از حد معمول بالاتر باشد اما فرد چاق به نظر نمی رسد. زیرا اضافه وزن نشانه تجمع توده چربی است، وزن بدون چربی را وزن
خالص و وزن با چربی را وزن كل می نامند بنابراین آنچه در كاهش وزن باید مورد توجه باشد كاهش توده چربی اضافی بدن است و افزایش وزن چنانچه مربوط به وزن
خالص باشد نه تنها جای نگرانی نیست بلکه یک مزیت است.
تعدادی از محققین و عدم تحركه را مهم تر از دریافت انرژی دانسته و تنبلی و بی توجهی به فعالیت های جسمانی را ویژگی اولیه افراد چاق می دانند. به ازای هر ۹/۳ كالری
انرژی اضافی كه وارد بدن می ش | [
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آنچه تاكنون از نظر گذشت در رابطه با كنترل وزن و راههای جلوگیری از افزایش وزن بود. بی تردید برخی افراد بر حسب موفقیت های شغلی یا تمایلات شخصی نیاز به
وزن بیشتری دارند. البته در اینجا منظور از اضافه وزن، حجم وزن عضلانی است. شما قبلا آموخته اید كه هر قدر حجم عضلات بدن بیشتر باشد نیروی بدنی نیز افزایش می
یابد. این موضوع در بین اكثر ورزشکاران، خصوصا كسانی كه در برنامه های بدنسازی و كار با وزنه فعالیت می كنند مورد توجه است . در این مورد به ورزشکارانی كه تمایل
دارند حجم عضلات خود را افزایش دهند توصیه می شود كه همزمان با تمرینات ویژه، بیشتر از نیاز روزانه مواد پروتئینی مصرف كنند . البته این مقدار نباید بیش از دو گرم
به ازای هر كیلوگرم وزن بدن در شبانه روز باشد، مصرف بیش از این مقدار نه تنها برای بدن مفید نیست بلکه در صورتی كه به طور مداوم باشد، اختلالاتی در عملکرد سیست | [
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اندازه حركت كنترل شده، سبب افزایش میزان انعطاف پذیری می شود، بدون اینکه
كاهش قدرت عضلات شود ولی سرعت و اندازه حركت كنترل نشده می تواند عضلات را دچار كشیدگی بیش از اندازه كند.
هنگامی كه كشی پاره می شود، می توان به راحتی كش دیگری تهیه كرد، ولی زمانی كه عضله آسیب ببیند تا زمان بهبودی جایگزینی برای آن با مشکلات زیادی همراه است .
بنابراین، به منظور جلوگیری از آسیب دیدن، به آرامی نرمش كرده و حركات خود را كنترل كنید
۳- تکرار هر تمرین قبل از شروع تمرین بعدی
هنگامی كه یک تمرین با نرمش را انجام می دهید، مانند این است كه انگشتان پا را بدون اطلاع از درجه حرارت آب، درون آب بگذارید، ابتدا آب را با احتیاط آزمایش می
كنید. مرحله اول كه نرمش می كنید، در حقیقت توانایی خود را برای انجام تمرین بدون تحمل درد تجربه می كنید و هنگامی كه محدوده حركتی عضلات را مورد سنجش
قرار دادید، قادر خ | [
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رد نیاز بدن از چربی ها تأمین می شود . لذا برای یک جیره غذایی معمولی 5 تا ۰۹ گرم چربی مورد نیاز است . چربی ها
علاوه بر انرژی زایی در ساختمان سلولها نیز شركت دارند .
چربی زیر پوستی یک ماده پرانرژی فشرده و بدون آب محسوب میشود . این چربی در تأمین انرژی به ویژه در ورزش های طولانی مدت و استقامتی به كار گرفته می شود.
به علاوه چربی زیر پوستی متعادل كننده حرارت بدن است و باعث افزایش مقاومت فرد در هوای سرد می شود و از رفع سریع حرارت در بدن جلوگیری می كند این نکته
در اجرای ورزش هایی مانند كوهنوردی در ارتفاعات پر برف، اسکی، شنا در آبهای سرد مفید و مؤثر است
رابطه چربی ها با فعالیت های ورزشی
چربی ها یکی از منابع مهم در تولید انرژی در هنگام استراحت و فعالیت های ورزشی سبک است. در ورزش های طولانی مدت و استقامتی مواد غذایی اصلی كربوهیدرات
و چربی است. منبع تأمین انرژی در شروع تمرینات گلیکوژن و مواد كربوهیدرات است كه با طولانی شدن زما | [
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�ه طور كامل تجزیه شده و انرژی تولید می كنند. در دستگاه هوازی، مواد غذایی
عمدتا در میتوكندری سلول به همراه اكسیژن می سوزد و انرژی زیادتری نسبت به دستگاههای تولید انرژی اسیدلاكتیک وATP-CP تولید می كند. اما سرعت تولید ATP در
این دستگاه به مراتب كندتر از دستگاه بی هوازی است .
تعیین دستگاه غالب انرژی
سهم هر دستگاه تولید انرژی در اكثر فعالیتهای ورزشی در یک سطح برابر نیستند. برای مثال در یک فعالیت دور آرام و طولانی مدت حدود ۰۹ درصد انرژی از طریق دستگاه
هوازی )اكسیژن ( و ۰۱ درصد بقیه از طریق دستگاه ATP-CP و اسیدلاكتیک تأمین می شود و در مقابل در اجرای مسابقه دو ۰۰۱ متر سرعت حدود 5 درصد انرژی از طریق
دستگاه ATP-CP و اسیدلاكتیک و فقط 5 درصد انرژی از طریق دستگاه هوازی تأمین می شود. اگرچه این درصدها از دقت لازم برخوردار نیستند و اكثرا به صورت تخمینی
بیان شده اند اما دانستن این نکات برای مرب� | [
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طالب زیر را به دقت بخوانید و توصیه های آن را رعایت كنید و
سپس۳۱ تمرین كه برای نرمش دادن سه قسمت اصلی كه عضلات آن بیشتر مورد استفاده قرار می گیرند، طراحی و پیشنهاد شده را انجام دهید . به طور مثال قسمت شانه تا | [
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%حداكثر ضربان قلب باشد. این روش تمرینی نیز باید حداقل سه
جلسه در هفته و حداقل دو ماه انجام شود تا سازگاری های لازم به دست آید.
ج( انجام منظم ورزش ها: بازی ها و فعالیت هایی كه شدت اجرای آنها از متوسط به بالا و زمان انجام آنها بیش از ۰۱ تا ۰۲ دقیقه باشد و در هفته حداقل سه جلسه تکرار
شوند نیز می توانند علاوه بر سایر مزایای تمرین تا حدودی منجر به افزایش ظرفیت هوازی و استقامت عمومی شوند.
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ی توان وزن بدن را تنظیم كرد و به وزن
مطلوب دست بافت، تمرینات به ویژه تمرینات استقامتی، طولانی مدت باعث كاهش وزن چربی می شوند . تمرینات با وزنه و تمرینات سرعتی – قدرتی منجر به افزایش وزن
خالص می شوند . شاخص وزن مطلوب، چاقی و لاغری با توجه به درصد چربی بدن در جدول زیر ارائه شده است.
| [
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رمز و سفید )الف( و سفید )ب( به ترتیب درگیر عمل
می شوند و زمانی كه نیروی كم مورد نیاز باشد تنها سلول های عضلانی نوع قرمز در گیر عمل خواهد شد .
تارهای نوع سفید )الف( به لحاظ دارا بودن ظرفیت بالای استقامت و قدرت از دو نوع دیگر بهتر است آگاهی از اطلاعات فوق جهت انجام بهتر حركات خاص در ورزش
ها حائز اهمیت است.
تارهای عضلانی نوع قرمز استقامتی اند و از نقطه نظر نیرو ظرفیت كمتری دارند. تارهای نوع سفید (ب ) دارای توان قدرتی بالاتری هستند و بیشتر در دوره های تمرینی
كوتاه مدت به كار گرفته می شوند. به عنوان مثال در انتخاب تمرین برای قوی كردن عضلات جلوی سینه وزنه ای را باید انتخاب كنیم كه قادر باشیم آن را شش مرتبه بالا و
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جدول زیر شامل خلاصه ای از انواع برنامه هایی است كه برای مراحل مختلف تمرین توصیه می گردد :
گرم كردن
گرم كردن به مجموعه ای از فعالیت های مقدماتی اطلاق می شود كه می تواند به صورت فعال مثل دوی نرم، حركات كششی و نرمشی انجام شود . این فعالیت باید باعث
آماده شدن بدن برای اجرای تمرینات سنگین شود. بیشتر مطالعات مفید بودن فعالیت های سبک قبل از تمرینات سنگین ثابت كرده اند . مربیان و ورزشکاران گرم كردن را
وسیله ای برای آمادگی فیزیولوژی و روانی برای فعالیتهای ورزشی و مسابقات می دانند. به طور كلی هدفها و اثرات گرم كردن عبارت اند از :
افزایش درجه حرارت بدن
افزایش كارایی عضلات، تاندونها و لیگامنتها
افزایش متابولیسم ( سوخت و ساز ) مواد غذایی
افزایش حجم ضربه ای و ضربان قلب و در نهایت افزایش برون ده قلبی
افزایش خون در عضلات درگیر و ازدیاد هموگلوبین گلبول های قرمز كه باعث حمل اكسیژن بیشتر به سلول های عضلانی می شوند .
افزایش سرعت انقباض عضلات به دلیل كاهش چسبندگی آنها و كا | [
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�ورده های لبنی با تركیبات مکمل پروتئینی افزوده شود، اگر چه، مصرف مقادیر زیاد پروتئین ضروری
نیست.
۶- در هفته سه بار یا كمتر گوشت قرمز مصرف شود، برای مصرف بیشتر، گوشت سفید انتخاب شود. | [
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�ورتی ( فاسیا) در نزدیکی زاویه فک زیرین
2. سرخرگ گیجگاهی، سرخرگ سباتی، سرخرگ بازویی، سرخرگ رانی و . سرخرگ پشت پایی
مراحل تمرین
معمولا كل دوره تمرین ورزش كاران را به سه مرحله تقسیم می كنند این مراحل عبارت اند از تمرینات خارج از فصل مسابقه و تمرینات پیش از فصل مسابقهو تمرینات
فصل مسابقه كه به شرح هر یک از انها می پردازیم.
تمرینات خارج از فصل مسابقه
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شود و به دلیل اینکه مراحل تولید انرژی در بدن
صورت می گیرد، توانایی جذب و حمل اكسیژن به عضلات فعال در تعیین نحوه عملکرد بدن عامل مهمی به حساب می آید . هر قدر بدن بتواند اكسیژن بیشتری جذب كند،
به همان اندازه نیز كار بیشتری را می تواند انجام دهد و بدن با خستگی كمتری نیز روبرو می شود،
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ت اولیه بعد از اجرای فعالیت اصلی را بدانید
لازمه گسترش قابلیت های جسمانی تمرین دادن عضلات تحت برنامه فزاینده است كه در نتیجه آن ضمن حجیم شدن عضله پر قدرت، استقامت، سرعت و سایر قابلیت های
آن افزوده می شود . رعایت اصول تمرین منوط به شناخت نوع منبع انرژی غالب كه در اجرای حركت مورد استفاده قرار می گیرد و رعایت اصل اضافه بار است. در مبحث
أصول تمرین ویژگی تمرین، شدت تمرین و اضافه بار شرح داده می شود
ویژگی تمرین
كلیه برنامه های تمرین می باید نسبت به توسعه دستگاه یا دستگاه های انرژی غالب درگیر ویژگی خاصی داشته باشند. همچنین این موضوع قابل ذكر است كه ویژگی تمرین
به طور یکسان در برنامه های بدنسازی عمومی به كار میرود . هر چند، در چنین موردی ممکن است الزاما علاقه ای به بهبود عملکرد ورزشی نداشته بلکه هدف تنها آمادگی
جسمانی باشد. در اغلب رشته های ورزشی هنگام تنظیم برنامه تمرین، | [
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ر شرح داده می شود، بازسازی می شود. این دستگاهها عبارت اند
از:
1. دستگاه كراتین فسفات یا فسفاژن آدنوزین تری فسفات – كرائین فسفات ( كه به دستگاه ATP-CP معروف است.
2. دستگاه گلیکولیز بی هوازی كه به دستگاه اسیدلاكتیک معروف است
3. دستگاه اكسیژن هوازی
دستگاه كراتین فسفات CP
كراتین فسفات مانند ATP در تارهای عضلانی ذخیره می شود و در صورت تجزیه مقدار زیادی انرژی از آن آزاد می شود. مقدار ذخایر CP حدود سه برابر ذخایر ATP
است. انرژی حاصل از تجزیه CP مصرف بازسازی ATP شده و در واقع ATP در ۱۶ هنگام فعالیت های جسمانی به همان سرعتی كه تجزیه می شود، به كمک انرژی CP
بازسازی می شود.
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سعه كیفیت های بهبوددهنده اجرای فعالیت های جسمانی )ورزش ( تأكید می شود . در حالی كه در آمادگی تندرستی بر زندگی بهتر توجه می شود،
آمادگی حركتی با اجرای مؤثر و بهتر مهارت ها در ارتباط است
به علاوه آمادگی حركتی، مختص ورزش و فعالیت های حركتی است. تركیب تشکیل و درجات متفاوتی از اجزای آمادگی حركتی، بر ویژگی فعالیت حركتی مورد نیاز مبتنی
است؛ مثلا علی رغم اینکه یک بازیکن تنیس و یک فوتبالیست برای اجرای بهینه فعالیت به درجه ای از توان، چابکی، سرعت نیاز دارند، ولی میزان نیاز این بازیکنان به هر
یک از عوامل با هم متفاوت است . آمادگی جسمانی چه در زمینه تندرستی و چه در زمینه مهارت حركتی، باید با ویژگی های شخصی مانند سن، نیازهای اهداف و كار و
وظیفه او متناسب باشد . تمام افراد دارای حد معینی از اجزای آمادگی تندرستی و آمادگی اجرای حركتی هستند و محدوده رشد و تکامل این اجزا با خصوصیات شخص | [
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