Divided into function, fitness and sports performance.

Part 2: Three stages of training development.

The first stage: functional recovery training: this stage mainly aims at the imbalance of body posture (poor body posture/limited joint activity) and poor control of motor ability. Through static and dynamic evaluation, it is found that customers have dysfunction, and the problems of flexibility and motion control of customers' bodies are solved through four steps: inhibition, stretching, activation and integration.

The second stage: before fitness training: improve cardiopulmonary endurance, muscle endurance, muscle hypertrophy and muscle strength. At this stage, fitness coaches need to apply sports science knowledge related to resistance training and cardiopulmonary training. Including the initial development of muscle endurance, giving priority to building the body's ability to do work for a long time.

The third stage: sports performance training: improve explosive power, speed and agility. Coaches need to use the knowledge of physical training. Customers should build up enough muscle strength level and then carry out explosive training.

Signs of excessive exercise load

If the pulse and blood pressure increase obviously within a few days, or the vital capacity and weight decrease obviously, it means that the exercise load is too large and there are signs of fatigue accumulation, so the exercise load should be reduced in time.

Section 3; Application of Training Development Ladder

First, before making a training plan, the coach can make full use of the questionnaire to obtain these necessary data, mainly including determining the customer's needs, current sports level and physical health. For example, age will affect the recovery ability, training frequency and the use of training intensity. Knowing customers' living habits and working nature can help us to analyze their current stress state and exercise patterns that need to be cultivated or avoided relatively accurately.

Two: Functional training

3. Fitness stage: The purpose of training includes promoting muscle hypertrophy, muscle endurance, muscle strength, body shaping and improving health. Before the formal training content, you should make a short preparation for physical stability or flexibility. Therefore, we suggest that those who have just undergone advanced resistance training should take the lead in establishing enough muscle endurance, that is, training more groups under specific loads to develop a stable exercise mode.

The best load to promote stability and endurance is usually 50% ~ 70% of 1RM, and 12 ~ 20 repetitions are carried out.

The best load for promoting muscle hypertrophy is 65% ~ 85% of 1RM, and it is repeated 6 ~ 12 times.

In order to increase the maximum strength, it is generally 85% ~ 100%, and do 1 ~ 5 repetitions.

When explosive force is the main goal in training, lower intensity training of 45% ~ 50% 1RM is usually widely used.