身體既強弱，除左呢三方面，你覺得仲有咩面向或層面？
嗰d面向同層面，又點客觀定義？
2
要增強呢d面向同層面，有無d已證明有效既方法？
3
有無d好resource或好書推介？
4
謝！
不過我自己都會Search下Share
增肌（力量）、心肺功能（體力）、身體柔軟度，既知識同理論？
明日有雨
37 回覆
6 Like
0 Dislike
1
身體既強弱，除左呢三方面，你覺得仲有咩面向或層面？
嗰d面向同層面，又點客觀定義？
2
要增強呢d面向同層面，有無d已證明有效既方法？
3
有無d好resource或好書推介？
4
謝！
不過我自己都會Search下Share
身體既強弱，除左呢三方面，你覺得仲有咩面向或層面？
嗰d面向同層面，又點客觀定義？
2
要增強呢d面向同層面，有無d已證明有效既方法？
3
有無d好resource或好書推介？
4
謝！
不過我自己都會Search下Share
我想理解原理，然後先再搵方式。
1
譬如我知力量係嚟自肌肉。
肌肉變強，係嚟自肌肉輕微撕裂，然後復原。
所以最效而唔過量咁將肌肉撕裂，就可以增強力量？
2
然後要知既係，咩動作或工具可以撕裂咩部位既肌肉？
3
然後我對心肺功能同身體柔軟度點增強既mechanism唔係好理解。
譬如心臟既肌肉又撕裂？
點解血既帶氧量會升？
譬如做Yoga鬆到肌肉同筋腱，喺生理學上cell既層面係咩意思？
呢d想知
1
譬如我知力量係嚟自肌肉。
肌肉變強，係嚟自肌肉輕微撕裂，然後復原。
所以最效而唔過量咁將肌肉撕裂，就可以增強力量？
2
然後要知既係，咩動作或工具可以撕裂咩部位既肌肉？
3
然後我對心肺功能同身體柔軟度點增強既mechanism唔係好理解。
譬如心臟既肌肉又撕裂？
點解血既帶氧量會升？
譬如做Yoga鬆到肌肉同筋腱，喺生理學上cell既層面係咩意思？
呢d想知
1
https://kknews.cc/zh-hk/health/rqap4oo.html
肌肉是由最基本的肌肉纖維構成，而力量訓練就是將所鍛煉部位的肌肉纖維產生細微的破壞，受傷的肌肉組織會釋放一種名為Cytokines（細胞活素類）的物質，身體收到信號後就會修復細微損傷的部位。
但是修復的過程中會產生「超量恢復」，就和手上的老繭一樣，越來越厚。
肌肉變大後力量會增加，如果不能持續給肌肉刺激，就會出現萎縮，但是萎縮之後的肌肉重新練起來也相對容易。
2
如果我無咩目標，我鍛煉咩好？
用機係咪一定好？
如果係講functional，而唔求外型。
我係咪操core肌肉會更好？
譬如core肌肉強化先，係咪有利其他部分既肌肉鍛煉？
咩係核心肌肉？
https://kknews.cc/zh-hk/health/rqap4oo.html
肌肉是由最基本的肌肉纖維構成，而力量訓練就是將所鍛煉部位的肌肉纖維產生細微的破壞，受傷的肌肉組織會釋放一種名為Cytokines（細胞活素類）的物質，身體收到信號後就會修復細微損傷的部位。
但是修復的過程中會產生「超量恢復」，就和手上的老繭一樣，越來越厚。
肌肉變大後力量會增加，如果不能持續給肌肉刺激，就會出現萎縮，但是萎縮之後的肌肉重新練起來也相對容易。
2
如果我無咩目標，我鍛煉咩好？
用機係咪一定好？
如果係講functional，而唔求外型。
我係咪操core肌肉會更好？
譬如core肌肉強化先，係咪有利其他部分既肌肉鍛煉？
咩係核心肌肉？
1.Mobility ，關節力量，反應，另外想講增肌同力量可以係兩回事，雖然有關連
2.力量訓練就高重量低下數1-5下，反應梯，衝刺，Functional range contrition
3.麥克波羅伊多功能性訓練
2.力量訓練就高重量低下數1-5下，反應梯，衝刺，Functional range contrition
3.麥克波羅伊多功能性訓練
1
http://www.hkpl.gov.hk/en/common/attachments/thematic/sfi/resources/2MOSPL_Core%20Muscle%20Training%20&%20Health.pdf
核心肌群是位於靠近脊椎的最深層肌肉，可提供全身結構性的支撐。
大核心肌群位於軀幹且包含腹部區域及中下背部。例如骨盆底肌肉、 腹肌、脊轉肌、橫膈膜等。
小核心肌群會在人體進行運動時，協助大核心肌群增加穩定度。例 如臀大肌、背闊肌、斜方肌等。
核心肌群的重要性
• 保護脊椎
• 維持軀幹穩定性
• 維持正確姿態
• 提升運動能力
• 減低受傷機會
核心肌群,怎樣練？訓練目標：
• 提升核心肌肉力量及肌耐力
• 提升身體的穩定性和平衡能力
• 改善柔軟度
訓練安全
• 循序漸進原則
• 保持有節奏呼吸
• 訓練過程不應該有「痛」的感覺
• 每個人體質有異，如有疑問，訓練前應向醫生或物理治療師查詢
2
問題：
應該點set目標？
http://www.hkpl.gov.hk/en/common/attachments/thematic/sfi/resources/2MOSPL_Core%20Muscle%20Training%20&%20Health.pdf
核心肌群是位於靠近脊椎的最深層肌肉，可提供全身結構性的支撐。
大核心肌群位於軀幹且包含腹部區域及中下背部。例如骨盆底肌肉、 腹肌、脊轉肌、橫膈膜等。
小核心肌群會在人體進行運動時，協助大核心肌群增加穩定度。例 如臀大肌、背闊肌、斜方肌等。
核心肌群的重要性
• 保護脊椎
• 維持軀幹穩定性
• 維持正確姿態
• 提升運動能力
• 減低受傷機會
核心肌群,怎樣練？訓練目標：
• 提升核心肌肉力量及肌耐力
• 提升身體的穩定性和平衡能力
• 改善柔軟度
訓練安全
• 循序漸進原則
• 保持有節奏呼吸
• 訓練過程不應該有「痛」的感覺
• 每個人體質有異，如有疑問，訓練前應向醫生或物理治療師查詢
2
問題：
應該點set目標？
謝Keywords 
1
麥克波羅伊功能性訓練聖經
https://www.cp1897.com.hk/product_info.php?BookId=9789862356050
English version
[url]http://93.174.95.29/_ads/B91DF8F56B1E1FA1C776AFADADBD8FC0[/url]
目錄：
1 什麼是更「功能性」的訓練？
2 如何分析運動需求？
3 如何評估功能性肌力？
4 設計功能性訓練計畫
5 滾筒動作、伸展與動態熱身
6 下半身訓練
7 核心訓練
8 上半身訓練
9 增強式訓練
10 奧林匹克舉重
11 如何提升運動表現？
麥克波羅伊功能性訓練聖經
https://www.cp1897.com.hk/product_info.php?BookId=9789862356050
English version
[url]http://93.174.95.29/_ads/B91DF8F56B1E1FA1C776AFADADBD8FC0[/url]
目錄：
1 什麼是更「功能性」的訓練？
2 如何分析運動需求？
3 如何評估功能性肌力？
4 設計功能性訓練計畫
5 滾筒動作、伸展與動態熱身
6 下半身訓練
7 核心訓練
8 上半身訓練
9 增強式訓練
10 奧林匹克舉重
11 如何提升運動表現？
問題1：
咩係功能性訓練？
未睇會估：
唔係以其他野，譬如肌肉既美感作為目標。
而係針對身體既功能作為目標既訓練。
咩係功能？
唔係單單力量、柔軟等等一個個特質。
而係作為人類，要生活中應用到既行為、唔同特質既配合，就係功能。
問題2：
功能具體包括咩特質？
未睇會估：
肌肉力量、關節力量、心肺功能、柔軟度、身體協調。
問題3：
點評估鍛煉需要？
點介定？
譬如以心跳？
以最高下數？
以鍛煉時間？
點判斷訓練有效？
點知道訓練計劃適合？
點計劃出實用既計劃去強化身體？
問題4：
具體動作係點？
會唔會有Apps可以簡單跟Flow？
要有咩工具？
有工具係咪好過徒手？定徒手練到就徒手，工具只係用於徒手達成唔到既野？
帶住呢d問題去Skim？
咩係功能性訓練？
未睇會估：
唔係以其他野，譬如肌肉既美感作為目標。
而係針對身體既功能作為目標既訓練。
咩係功能？
唔係單單力量、柔軟等等一個個特質。
而係作為人類，要生活中應用到既行為、唔同特質既配合，就係功能。
問題2：
功能具體包括咩特質？
未睇會估：
肌肉力量、關節力量、心肺功能、柔軟度、身體協調。
問題3：
點評估鍛煉需要？
點介定？
譬如以心跳？
以最高下數？
以鍛煉時間？
點判斷訓練有效？
點知道訓練計劃適合？
點計劃出實用既計劃去強化身體？
問題4：
具體動作係點？
會唔會有Apps可以簡單跟Flow？
要有咩工具？
有工具係咪好過徒手？定徒手練到就徒手，工具只係用於徒手達成唔到既野？
帶住呢d問題去Skim？
仲有協調能力
身體唔協調 幾大隻都冇用 啲力量用唔到出嚟
身體唔協調 幾大隻都冇用 啲力量用唔到出嚟
1. 肌肉量嘅發展係可以透過
A.撕裂 B.張力C.刺激度
三個方向去做
負重訓練喺離心收縮嘅時候就可以好有效撕裂肌肉
張力就係講緊肌肉受力量，最易感受到個受力就係等長運動例如無影凳
刺激度就係神經上嘅問題
基本上你做嘅各種訓練都可以唔同程度咁喺呢三個方向引發身體去生肌肉
另外其實營養同休息加上基因都佔好大部份
但係肌肉量不代表肌肉使用嘅效率
講個極端啲嘅例子，阿諾打一拳嘅力度可能仲差過帕奎奧
A.撕裂 B.張力C.刺激度
三個方向去做
負重訓練喺離心收縮嘅時候就可以好有效撕裂肌肉
張力就係講緊肌肉受力量，最易感受到個受力就係等長運動例如無影凳
刺激度就係神經上嘅問題
基本上你做嘅各種訓練都可以唔同程度咁喺呢三個方向引發身體去生肌肉
另外其實營養同休息加上基因都佔好大部份
但係肌肉量不代表肌肉使用嘅效率
講個極端啲嘅例子，阿諾打一拳嘅力度可能仲差過帕奎奧
首先要認知到Muscle size =/= strength/ power
力量/爆炸力係睇muscle activation
即係睇你可以刺激到幾多成肌肉
最簡單/經典例子就係李小龍
佢唔係阿諾/ The Rock嗰種大大舊肌肉
但佢一拳都好撚大力
力量/爆炸力係睇muscle activation
即係睇你可以刺激到幾多成肌肉
最簡單/經典例子就係李小龍
佢唔係阿諾/ The Rock嗰種大大舊肌肉
但佢一拳都好撚大力
New Functional Training for Sports
Chapter 1 什麼是更「功能性」的訓練？
1
Function is, essentially, purpose. When we use the word function we are saying that something has a purpose.
我有甚麼Purpose？
就只是身體變強。
為變強而變強。
但我不知甚麼是強。
不知如何Define。
想知如何Define。
2
Actions such as sprinting, striking, jumping, and moving laterally are general skills that apply to a broad range of sports.
衝刺、打擊、跳、移動。
衝刺為短時間快速移動。
移動in general強調靈活。
打擊，用肢體施力將外物。
跳，距離高度同落地時既穩定，都係移動既重點。
問題係，仲有無其他function？
3
In fact, speed training and core training vary very little from sport to sport.
上一層，唔以動作作為function。
而係以抽象既速度同核心力量作為準則。
問題係，除此二，有無其他抽象概念？
4
Reasoning again would tell us that most machine-based training systems are not by definition functional because the load is stabilized for the lifter by the machine. Proponents of machine-based training systems might argue that machine-based training is safer, but there is a clear trade-off for relative safety in the weight room.
用機訓練，唔係主要為function上既improve，更係為安全。
唔肯定真假。譬如，可以想像，用機會更大效率？
但種力量，可能同身體協調有割裂。
5
How many sports skills are performed by one joint acting in isolation?
Again, the answer is zero. Functional training attempts to focus on multijoint movement as much as possible. Vern Gambetta and Gary Gray, two widely recognized experts on functional training, state, “Single joint movements that isolate a specific muscle are very non functional. Multi-joint movements which integrate muscle groups into movement patterns are very functional” (2002, paragraph 13).
同上，唔知真假。
但覺有趣。
6
Functional training on the other hand uses many concepts developed by sport coaches to train speed, strength, and power in order to improve sport performance and reduce incidence of injury.
無特定運動想變強。
或甚至咩運動都想玩下。
應該點鍛煉？
7
Functional training teaches how to handle their own body weight.
Functional training programs need to introduce controlled amounts of instability so that the athlete must react in order to regain their own stability.
Functional training involves simple versions of squatting, forward bending, lunging, pushing, and pulling. The purpose is to provide a continuum of exercises that teach athletes to handle their own body weight in all planes of movement.
Functional training programs train movements, not muscles. There is no emphasis on overdeveloping strength in a particular movement; instead, emphasis is on attaining a balance between pushing and pulling strength and between knee-dominant hip extension (quadriceps and gluteals) and hip-dominant hip extension (hamstrings and gluteals).
假設唔主要練肌肉功能，而係以身體整體作為unit，去強化種運動能力。係咪我想要既野？
我都想變好睇。但又唔想只係變好睇。
最想既目標都係身體質素變強。
未有具體目標。
只係想為變強而變強。
如果係咁，functional training會係第一步？
假設有好既function，就喺唔影響function下強化肌肉？
預想中既FF。
Chapter 1 什麼是更「功能性」的訓練？
1
Function is, essentially, purpose. When we use the word function we are saying that something has a purpose.
我有甚麼Purpose？
就只是身體變強。
為變強而變強。
但我不知甚麼是強。
不知如何Define。
想知如何Define。
2
Actions such as sprinting, striking, jumping, and moving laterally are general skills that apply to a broad range of sports.
衝刺、打擊、跳、移動。
衝刺為短時間快速移動。
移動in general強調靈活。
打擊，用肢體施力將外物。
跳，距離高度同落地時既穩定，都係移動既重點。
問題係，仲有無其他function？
3
In fact, speed training and core training vary very little from sport to sport.
上一層，唔以動作作為function。
而係以抽象既速度同核心力量作為準則。
問題係，除此二，有無其他抽象概念？
4
Reasoning again would tell us that most machine-based training systems are not by definition functional because the load is stabilized for the lifter by the machine. Proponents of machine-based training systems might argue that machine-based training is safer, but there is a clear trade-off for relative safety in the weight room.
用機訓練，唔係主要為function上既improve，更係為安全。
唔肯定真假。譬如，可以想像，用機會更大效率？
但種力量，可能同身體協調有割裂。
5
How many sports skills are performed by one joint acting in isolation?
Again, the answer is zero. Functional training attempts to focus on multijoint movement as much as possible. Vern Gambetta and Gary Gray, two widely recognized experts on functional training, state, “Single joint movements that isolate a specific muscle are very non functional. Multi-joint movements which integrate muscle groups into movement patterns are very functional” (2002, paragraph 13).
同上，唔知真假。
但覺有趣。
6
Functional training on the other hand uses many concepts developed by sport coaches to train speed, strength, and power in order to improve sport performance and reduce incidence of injury.
無特定運動想變強。
或甚至咩運動都想玩下。
應該點鍛煉？
7
Functional training teaches how to handle their own body weight.
Functional training programs need to introduce controlled amounts of instability so that the athlete must react in order to regain their own stability.
Functional training involves simple versions of squatting, forward bending, lunging, pushing, and pulling. The purpose is to provide a continuum of exercises that teach athletes to handle their own body weight in all planes of movement.
Functional training programs train movements, not muscles. There is no emphasis on overdeveloping strength in a particular movement; instead, emphasis is on attaining a balance between pushing and pulling strength and between knee-dominant hip extension (quadriceps and gluteals) and hip-dominant hip extension (hamstrings and gluteals).
假設唔主要練肌肉功能，而係以身體整體作為unit，去強化種運動能力。係咪我想要既野？
我都想變好睇。但又唔想只係變好睇。
最想既目標都係身體質素變強。
未有具體目標。
只係想為變強而變強。
如果係咁，functional training會係第一步？
假設有好既function，就喺唔影響function下強化肌肉？
預想中既FF。
New Functional Training for Sports
Chapter 1 什麼是更「功能性」的訓練？（Cont.）
8
To truly grasp the concept of functional training it is necessary to accept a new paradigm to explain movement. This new paradigm was first introduced by physical therapist Gary Gray in his Chain Reaction courses in the 1990s. Gray promoted a new view of muscle function based not on the old definitions of flexion, extension, adduction, and abduction but on operation of kinetic chains and the science of functional anatomy.
唔係簡單既生理學。
而係物理治療師，應用既角度，去理解肌肉既實際運作。
唔單以學理分析去理解，而更係Synthetic咁理解種運作過程。
可假設基於呢種理解，會有助Functional training。
9
In functional anatomical terms, Gray described the actions of the lower extremity during locomotion as follows. When the foot hits the ground, every muscle from the trunk down has one simple function. The muscles of the lower body (glutes, quads, hamstrings) all act together to stop the ankle, knee, and hip from bending in order to prevent falling to the ground. In Gray’s terms, all the muscles have the same function or action. The muscles all act to decelerate, or slow down, the flexion at the ankle, knee, and hip.
作為思想好浪漫。
一腳一步，就已經表現動物種動態時結構既美感。
問題：
基於呢種對動作既理解，會有d咩俾人類用既訓練方式？
10
When viewed through the functional anatomy lens, all the muscles act eccentrically in the first sequence to stop a movement and then milliseconds later act concentrically to create a movement. If these concepts begin to make sense, you are on your way to understanding the science of functional anatomy and the concept of functional training.
身體實際運作時，一切肌肉同上同落。
如果要對呢種身體運作有幫助，最好就用相似既方式進行訓練。
即一切肌肉同上同落既訓練。
問題係，呢類訓練會係點？
種訓練係咪真係咁ideal做到佢要做既野？
11
The popularity of functional training has increased to the point that items such as foam rollers, kettlebells, and resistance bands are now available in sporting goods stores.
工具：
Foam Roller中文稱作瑜伽滾輪、瑜珈棒、泡綿滾筒或按摩滾筒，藉由Foam Roller的滾動來幫助身體的肌肉群進行深層放鬆，增加肌肉的血液循環，有一個專用的名稱為「Self-Myofascial Release(SMR)」，簡單說就是「按摩」的意思。
Kettlebell，基本壺鈴。
Resistance bands，阻力帶。
12
The primary function of certain muscles and muscle groups is stabilization. Functional training for those muscles involves training them to be better stabilizers, often by performing simple exercises through small ranges of motion. In many cases, in the effort to make everything functional, coaches and athletes ended up neglecting the important stabilizing functions of certain muscle groups.
The three key muscle groups that require stability training are the deep abdominals, hip abductors and rotators, and scapular stabilizers.
Many coaches began to label exercises for these areas as rehabilitative or prehabilitative, but in fact, these exercises are just another form of functional training. Function at the ankle, knee, and hip is maximized when the hip displays great stability.
似核心肌核。
13
The key to every functional program is this: Practice what you preach and keep it simple.
做簡單而有效的。
做成本低而效果高的。
Chapter 1 什麼是更「功能性」的訓練？（Cont.）
8
To truly grasp the concept of functional training it is necessary to accept a new paradigm to explain movement. This new paradigm was first introduced by physical therapist Gary Gray in his Chain Reaction courses in the 1990s. Gray promoted a new view of muscle function based not on the old definitions of flexion, extension, adduction, and abduction but on operation of kinetic chains and the science of functional anatomy.
唔係簡單既生理學。
而係物理治療師，應用既角度，去理解肌肉既實際運作。
唔單以學理分析去理解，而更係Synthetic咁理解種運作過程。
可假設基於呢種理解，會有助Functional training。
9
In functional anatomical terms, Gray described the actions of the lower extremity during locomotion as follows. When the foot hits the ground, every muscle from the trunk down has one simple function. The muscles of the lower body (glutes, quads, hamstrings) all act together to stop the ankle, knee, and hip from bending in order to prevent falling to the ground. In Gray’s terms, all the muscles have the same function or action. The muscles all act to decelerate, or slow down, the flexion at the ankle, knee, and hip.
作為思想好浪漫。
一腳一步，就已經表現動物種動態時結構既美感。
問題：
基於呢種對動作既理解，會有d咩俾人類用既訓練方式？
10
When viewed through the functional anatomy lens, all the muscles act eccentrically in the first sequence to stop a movement and then milliseconds later act concentrically to create a movement. If these concepts begin to make sense, you are on your way to understanding the science of functional anatomy and the concept of functional training.
身體實際運作時，一切肌肉同上同落。
如果要對呢種身體運作有幫助，最好就用相似既方式進行訓練。
即一切肌肉同上同落既訓練。
問題係，呢類訓練會係點？
種訓練係咪真係咁ideal做到佢要做既野？
11
The popularity of functional training has increased to the point that items such as foam rollers, kettlebells, and resistance bands are now available in sporting goods stores.
工具：
Foam Roller中文稱作瑜伽滾輪、瑜珈棒、泡綿滾筒或按摩滾筒，藉由Foam Roller的滾動來幫助身體的肌肉群進行深層放鬆，增加肌肉的血液循環，有一個專用的名稱為「Self-Myofascial Release(SMR)」，簡單說就是「按摩」的意思。
Kettlebell，基本壺鈴。
Resistance bands，阻力帶。
12
The primary function of certain muscles and muscle groups is stabilization. Functional training for those muscles involves training them to be better stabilizers, often by performing simple exercises through small ranges of motion. In many cases, in the effort to make everything functional, coaches and athletes ended up neglecting the important stabilizing functions of certain muscle groups.
The three key muscle groups that require stability training are the deep abdominals, hip abductors and rotators, and scapular stabilizers.
Many coaches began to label exercises for these areas as rehabilitative or prehabilitative, but in fact, these exercises are just another form of functional training. Function at the ankle, knee, and hip is maximized when the hip displays great stability.
似核心肌核。
13
The key to every functional program is this: Practice what you preach and keep it simple.
做簡單而有效的。
做成本低而效果高的。
真！
睇緊New Functional Training for Sports，講Functional Training或functional anatomy，就係講你呢樣野
睇緊New Functional Training for Sports，講Functional Training或functional anatomy，就係講你呢樣野
1
謝Keywords
我真係以為只係撕裂。
張力，就係肌肉質地既彈性？
刺激度…係由腦send信息去肌肉既強度？
肌肉係工具，刺激係個指令；無指令既工具係唔會Function？
會Search多d確定意思
2
基因控制唔到，唔理佢
瞓覺同飲食都要好好理解
謝Keywords
我真係以為只係撕裂。
張力，就係肌肉質地既彈性？
刺激度…係由腦send信息去肌肉既強度？
肌肉係工具，刺激係個指令；無指令既工具係唔會Function？
會Search多d確定意思
2
基因控制唔到，唔理佢
瞓覺同飲食都要好好理解
留名學嘢
即係有肌肉，肌肉大而強。
都可能因為種刺激唔夠敏感去控制肌肉（即係可能神經端唔夠豐富），而有肌肉而用唔到？
李小龍就係有效咁更全面咁用到夠細既肌肉，都可以大力過有多肌肉而用唔到既人？
都可能因為種刺激唔夠敏感去控制肌肉（即係可能神經端唔夠豐富），而有肌肉而用唔到？
李小龍就係有效咁更全面咁用到夠細既肌肉，都可以大力過有多肌肉而用唔到既人？
冇錯，所有有套野係練神經同肌肉既連結
長知識
自己search下有無d係對運動神經既訓練先
自己search下有無d係對運動神經既訓練先
張力，其實我都唔知用詞會唔會有誤導
當肌肉受到適當嘅壓力或者拉力，係都會刺激到增長
所以即使你訓練完第二日係冇酸痛感覺，
其實都會有肌肉嘅發展
然後再講到所謂嘅“強”
要視乎你練習的目標係做咩
到底追求嘅係
耐力/力量/爆發
你可以用個唔完全正確嘅概念去理解
就係你訓練升呢得到嘅技能點
可以分別配落去
耐力力量爆發度
所以各個能力會始消彼長
（當然實際情況並唔係咁，有啲痴線佬運動表現可以三樣爆晒棚）
當肌肉受到適當嘅壓力或者拉力，係都會刺激到增長
所以即使你訓練完第二日係冇酸痛感覺，
其實都會有肌肉嘅發展
然後再講到所謂嘅“強”
要視乎你練習的目標係做咩
到底追求嘅係
耐力/力量/爆發
你可以用個唔完全正確嘅概念去理解
就係你訓練升呢得到嘅技能點
可以分別配落去
耐力力量爆發度
所以各個能力會始消彼長
（當然實際情況並唔係咁，有啲痴線佬運動表現可以三樣爆晒棚）
Functional range condition 係其中一種
Chapter 2 如何分析運動需求？
1
Are they the athletes with the best endurance or the best flexibility? Most often neither is the case. Usually the best players or top performers are the most efficient and explosive movers. Speed and agility are the most prized qualities in almost every fast-paced power sport.
唔係強壯或柔軟。
而係有效而敏捷。
佢咁講，可以想像，佢會define function為：有效而敏捷？
有咩Training做完會有效而敏捷？
2
我在這章想知道甚麼？
作者說：
運動現實中需要甚麼，就在訓練中做甚麼。
訓練中做些現實中不用的，就派不上場。
我想移動靈活。
我想適應任何種類的運動，都適應更好。
譬如我會羽毛球、Yoga。
我不想身體多脂肪到自己不喜歡自己。
我想自己身體精壯。
我想自我感覺良好一些。
或者我要專注於日常生活較常用的肌群？
我怎樣知道？怎樣判斷？
這章會教？
Chapter 3 如何評估功能性肌力？
1
這書在說一種訓練方法。
它說它對運動訓練的理解，其理論基礎。
然後說傳統訓練可能無用甚至有害。
現在，開始說，新方法怎樣入手？
就是，先了解起點？
2
Objective measurement of functional strength can be humbling for even the best athletes.
不只是作為起點評估，而可當作過程中的目標setting。
3
Assessing Functional Upper Body Strength
Maximum Number of Chin-Ups or Pull-Ups
In order to improve at chin-ups, an athlete cannot follow a program of pull-down exercises. Instead, exercises such as assisted chin-ups and or chin-ups with an eccentric emphasis (10- to 20-second lowerings from the bar) must be done. Please refer to chapter 8 for detailed chin-up progressions.
We have adapted our standards and now require athletes to move to a weighted chin-up once they can do 10 chin-ups. Once an athlete does 10 reps at body weight, he is required to add a 25-pound (10 kg) weight suspended from a dip belt for the next test. Generally this brings the reps down from 10 to 3, but most importantly it forces the athlete to strength-train. As strength is the goal, we want the test to reinforce our path toward the goal.
The maximum number of chin-ups or pull-ups may be used to determine the weights used for weighted repetitions. Using this type of testing and training progression, we now have female athletes who can perform five reps with 45 pounds (20 kg) and male athletes who use over 90 pounds (40 kg) for weighted chin-ups.
引體上升作為上半身強度的指標。
4
Maximum Number of Suspension Inverted Rows or
Maximum Number of Push-Ups
If athletes cannot perform a suspension inverted row, they lack upper back strength and should begin with the basic rowing progressions described in chapter 8. An athlete who lacks upper back strength is at greater risk for problems related to the shoulder’s rotator cuff.
As with the chin-up, once an athlete can perform 10 reps a 10-pound (5 kg) weight vest is added. Again, the focus is on the development of strength, not endurance.
背力，肩膀力。
5
Assessing Functional Lower Body Strength
Rear-Foot-Elevated Split Squat
Double-Leg Vertical Jump
看著，不負重自己也未做得好。
感覺：
想快看下章，做甚麼可以有進步。
6
Tests are used to evaluate progress. They are not the program and should not be the program. Testing only shows what areas are in need of training and what areas may be prone to injury. But the numbers obtained from testing are helpful in motivating and monitoring subsequent strength development.
1
Are they the athletes with the best endurance or the best flexibility? Most often neither is the case. Usually the best players or top performers are the most efficient and explosive movers. Speed and agility are the most prized qualities in almost every fast-paced power sport.
唔係強壯或柔軟。
而係有效而敏捷。
佢咁講，可以想像，佢會define function為：有效而敏捷？
有咩Training做完會有效而敏捷？
2
我在這章想知道甚麼？
作者說：
運動現實中需要甚麼，就在訓練中做甚麼。
訓練中做些現實中不用的，就派不上場。
我想移動靈活。
我想適應任何種類的運動，都適應更好。
譬如我會羽毛球、Yoga。
我不想身體多脂肪到自己不喜歡自己。
我想自己身體精壯。
我想自我感覺良好一些。
或者我要專注於日常生活較常用的肌群？
我怎樣知道？怎樣判斷？
這章會教？
Chapter 3 如何評估功能性肌力？
1
這書在說一種訓練方法。
它說它對運動訓練的理解，其理論基礎。
然後說傳統訓練可能無用甚至有害。
現在，開始說，新方法怎樣入手？
就是，先了解起點？
2
Objective measurement of functional strength can be humbling for even the best athletes.
不只是作為起點評估，而可當作過程中的目標setting。
3
Assessing Functional Upper Body Strength
Maximum Number of Chin-Ups or Pull-Ups
In order to improve at chin-ups, an athlete cannot follow a program of pull-down exercises. Instead, exercises such as assisted chin-ups and or chin-ups with an eccentric emphasis (10- to 20-second lowerings from the bar) must be done. Please refer to chapter 8 for detailed chin-up progressions.
We have adapted our standards and now require athletes to move to a weighted chin-up once they can do 10 chin-ups. Once an athlete does 10 reps at body weight, he is required to add a 25-pound (10 kg) weight suspended from a dip belt for the next test. Generally this brings the reps down from 10 to 3, but most importantly it forces the athlete to strength-train. As strength is the goal, we want the test to reinforce our path toward the goal.
The maximum number of chin-ups or pull-ups may be used to determine the weights used for weighted repetitions. Using this type of testing and training progression, we now have female athletes who can perform five reps with 45 pounds (20 kg) and male athletes who use over 90 pounds (40 kg) for weighted chin-ups.
引體上升作為上半身強度的指標。
4
Maximum Number of Suspension Inverted Rows or
Maximum Number of Push-Ups
If athletes cannot perform a suspension inverted row, they lack upper back strength and should begin with the basic rowing progressions described in chapter 8. An athlete who lacks upper back strength is at greater risk for problems related to the shoulder’s rotator cuff.
As with the chin-up, once an athlete can perform 10 reps a 10-pound (5 kg) weight vest is added. Again, the focus is on the development of strength, not endurance.
背力，肩膀力。
5
Assessing Functional Lower Body Strength
Rear-Foot-Elevated Split Squat
Double-Leg Vertical Jump
看著，不負重自己也未做得好。
感覺：
想快看下章，做甚麼可以有進步。
6
Tests are used to evaluate progress. They are not the program and should not be the program. Testing only shows what areas are in need of training and what areas may be prone to injury. But the numbers obtained from testing are helpful in motivating and monitoring subsequent strength development.
Chapter 4 設計功能性訓練計畫
1
了解背景，了解起點，實際入肉。
我想知具體每天我要做甚麼，怎樣做，做多少，去變強。
2
Every program must start with a two- or three-week base-building period.
要兩三星期準備。
3
The preparatory period should consist of tempo running to develop a base of sprint-related conditioning. Tempo running is neither sprinting nor jogging. It consists of runs of various distances (generally 100 or 200 yards or meters) interspersed with walking recovery. At our training facility, athletes frequently stride the length of our 40-yard turf, turn, and stride back. A stride is in that middle ground between a jog and a sprint. We also do tempo runs on our treadmills, picking a moderate stride pace (9 to 10 MPH), and do intervals such as 15 on, 30 off or 20 on, 40 off.
https://sports.fanpiece.com/iranshao/Tempo-Tempo-Tempo-關於-節奏跑-的真相-c1196648.html
要跑。
4
An athlete must first master the body-weight versions of every exercise before loading the exercises.
先戰勝自己負重。
5
The progressions in this book were developed over many years. Follow the progressions. For single-leg exercises, the athlete should master the simplest exercise, such as the split squat, before progressing to a more complex exercise such as the rear-foot-elevated split squat. The exercises follow a functional progression and add increasing levels of difficulty at the appropriate time as needed.
先簡單後複雜。
咁我可能是但跟下App做到有基本functioning先？
6
Progressive resistance is the key to success. In the simplest sense, try to add weight or reps every week. If an athlete does the same weight for one or two more reps, she has made progress. If an athlete uses a weight that is 5 pounds (2.5 kg) heavier for the same number of reps, he has made progress.
https://www.cochrane.org/zh-hant/CD002759/yi_jian_jin_shi_zu_li_ji_li_xun_lian_gai_shan_lao_nian_ren_de_shen_ti_gong_neng_
漸進式阻力肌力訓練 (progressive resistance training, PRT) 是一種鍛鍊，接受訓練者以對抗某種阻力的方式，鍛鍊自己的肌肉。所施用的阻力強度，會隨著受訓者的肌力增強逐漸增加。漸進式阻力肌力訓練通常1週進行2至3次，利用運動訓練器械、自由重體或彈力帶，進行中度至高強度的訓練。
https://www.verywellfit.com/progressive-resistance-1229835
If you have been doing strength workouts two to three days per week for six months, you have reached the intermediate level. You may want to add another day per week to your workout schedule to challenge your body more.
每星期兩三日，要到6個月，才到下階段。
。
睇滯左。
1
了解背景，了解起點，實際入肉。
我想知具體每天我要做甚麼，怎樣做，做多少，去變強。
2
Every program must start with a two- or three-week base-building period.
要兩三星期準備。
3
The preparatory period should consist of tempo running to develop a base of sprint-related conditioning. Tempo running is neither sprinting nor jogging. It consists of runs of various distances (generally 100 or 200 yards or meters) interspersed with walking recovery. At our training facility, athletes frequently stride the length of our 40-yard turf, turn, and stride back. A stride is in that middle ground between a jog and a sprint. We also do tempo runs on our treadmills, picking a moderate stride pace (9 to 10 MPH), and do intervals such as 15 on, 30 off or 20 on, 40 off.
https://sports.fanpiece.com/iranshao/Tempo-Tempo-Tempo-關於-節奏跑-的真相-c1196648.html
要跑。
4
An athlete must first master the body-weight versions of every exercise before loading the exercises.
先戰勝自己負重。
5
The progressions in this book were developed over many years. Follow the progressions. For single-leg exercises, the athlete should master the simplest exercise, such as the split squat, before progressing to a more complex exercise such as the rear-foot-elevated split squat. The exercises follow a functional progression and add increasing levels of difficulty at the appropriate time as needed.
先簡單後複雜。
咁我可能是但跟下App做到有基本functioning先？
6
Progressive resistance is the key to success. In the simplest sense, try to add weight or reps every week. If an athlete does the same weight for one or two more reps, she has made progress. If an athlete uses a weight that is 5 pounds (2.5 kg) heavier for the same number of reps, he has made progress.
https://www.cochrane.org/zh-hant/CD002759/yi_jian_jin_shi_zu_li_ji_li_xun_lian_gai_shan_lao_nian_ren_de_shen_ti_gong_neng_
漸進式阻力肌力訓練 (progressive resistance training, PRT) 是一種鍛鍊，接受訓練者以對抗某種阻力的方式，鍛鍊自己的肌肉。所施用的阻力強度，會隨著受訓者的肌力增強逐漸增加。漸進式阻力肌力訓練通常1週進行2至3次，利用運動訓練器械、自由重體或彈力帶，進行中度至高強度的訓練。
https://www.verywellfit.com/progressive-resistance-1229835
If you have been doing strength workouts two to three days per week for six months, you have reached the intermediate level. You may want to add another day per week to your workout schedule to challenge your body more.
每星期兩三日，要到6個月，才到下階段。
。
睇滯左。