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Samstag, April 02, 2005

[運動神網]對現代中長跑訓練人為因素的探討

對現代中長跑訓練人為因素的探討
2005/03/31

摘要:
  隨著現代科學技術的飛速發展,人們對自身的結構、機能認識越來越深化,對中長跑訓練的觀念在不斷更新,對訓練方法中手段也日益豐富多采;在尋求中長跑運動員達到世界水平的各種途徑中已覺察到,僅僅依靠某一種特別強的能力還是不夠的,必須具備全面發展的身體素質和扎實的專項身體素質,能充分挖掘和動員運動員潛在的產生能量的能力,並使其能量得到最有效的利用,才能在激烈的競爭中始終保持長時間的高速跑進,到達勝利的彼岸。

關鍵詞:
  中長跑訓練;因素探討

一、問題的提出
  中長跑訓練的首要問題是方法問題。現在訓練的方法可以羅列出很多,如努米爾的勻速訓練法、霍邁爾的法特萊克訓練法、格施勒的間歇訓練法、迪亞德的「馬拉松」訓練法以及高原訓練法、互補訓練法、小週期多課次訓練法等等:每當一種新的訓練法被認知和採用後,必然會帶來新的成績突破和世界記錄。中長跑運動成績的演進史和馬俊仁教練的訓練都證明了這一點。他敢於傳統突破,創立了「三氧」訓練法,將量、強度、恢復與人體的適應與控制科學地結合起來,把反差很大的速度與耐力兩大素質緊緊融於一體,既達到高速又達到持久之目的,使中、長跑訓練方法產生了新的變革,加速了訓練過程的科學化,創造了史無前例的女子中長跑運動成績。
  但是,一種新的訓練方法誕生後仍有不斷發展和完善的問題。在實踐中發現許多教練員對有機體結構、機能和制約中長跑競技能力的關鍵因素沒有充分認識和挖掘,不知其因,只會效仿,只會照搬模式,未敢越雷池半步。這無疑對中長跑訓練設置了障礙,限制了教練員的訓練思路。本文就訓練中影響運動成績的主要人為因素進行探討,以求對同行們有所裨益。

二、中長跑訓練的實質
  隨著現代科學技術的迅猛發展,雖然人們對自身的結構、機能認識越來越深化,中長跑訓練的觀念、訓練結構、訓練負荷、訓練方法和手段也在不斷更新,但對中長跑訓練的真正實質卻缺乏應有的認識。中長跑訓練實際就是如何使運動員各器官、系統對訓練負荷與強度的生理的適應,對體能、技能、智能、心能的適應,以及對運動員訓練方法、手法、負荷、能量產生的科學調控。
  從實踐中得知,制約中長跑競技能力的關鍵是人體能量的產生和動員,體內能量輸出快而持久,就能保證運動員在比賽中長時間高速跑進,取得優異成績。運動中能量產生和動員是由遺傳資質和訓練所決定。遺傳因子只是使人體具備產生一定能量的能力,競技能力的提高和保證能量的充分供應,則需要教練員科學的訓練與控制。如何充分挖掘和控制運動員潛在的產生能量的能力,並使能量得到最有效的利用,這是中長跑訓練的發展趨勢,突破了對中長跑項目原特徵的界定,使訓練理論產生了新的質的飛躍。

三、中長跑訓練中影響成績的主要因素
身體素質訓練
  運動訓練學指出:運動員的身體素質是制約其運動水平高低的主要因素。身體素質訓練是各個運動項目訓練中最基本的組成部分。不同的運動專項要求運動員具備不同特點的身體素質。因而對於身體素質訓練方法、內容和手段也要求具有鮮明的項目特徵和個人特點。現代科學研究表明,中長跑運動員要達到世界水平,僅僅依靠某一種特別強的能力還是不夠的,必須具備全面發展的身體素質和扎實的專項身體素質。如專項的基礎耐力、強勁的衝刺速度及柔韌、協調和力量素質,專項身體素質扎實了,專項基礎才穩定,高水平的專項訓練才能得到保證。
  過去人們往往只注重對訓練方法、訓練負荷量、強度、密度及訓練手段組合的研究上,卻淡薄了或者忽視了身體訓練的作用,尤其是忽視了與專項運動能力融為一體的專門身體素質訓練。
  實踐證明,大負荷跑的練習,雖然是運動員整體的綜合訓練手段,能改善和提高人體各組織、器官、系統的運動機能能力,能促進身體素質的改善和提高。但是,當大負荷的練習持續到一定時間後,運動員的機能能力和身體素質水平就失去了生物體自然協調配置的平衡。滯後的身體素質功能必將直接制約運動機能能力的改善和專項運動能力的提高。這是由於人體參與運動的各個因素之間是相互促進、相互制約、相輔相成的,身體素質的功能始終伴隨著人體機能能力和專項適動能力的變化而波動地變化。因此,只有將不同代謝機制的專門身體訓練納入不同代謝機制跑的練習系統,嚴格遵循身體素質與運動機能能力互相促進,協調發展的規律,才能有效地達到逐步提高專項運動成績的目的。

速度與耐力訓練
  速度與耐力既矛盾又統一互相制約。一旦安排不當,必定會產生對抗。運動生化理論告訴我們速度的能量來源三磷酸腺?(aTP)快速分解和磷酸(CP)的再合成,是磷酸原的無氧代謝。耐力的能量來源糖無氧酵解。在訓練中如果過份強調耐力訓練,會使糖酵解供能能力百發發展而抑制速度素質的提高,二者比例要因人、因項、因時勢不同而定。
  在過去,人們普遍認為中長跑是耐力性項目,因而對乳酸能度的訓練很不夠,中長跑成績一直徘徊不前。自90年代後,把速度與耐力提到同等位置上,認為中長跑優秀運動員不光是耐力型的運動員,同時,也是百米速度較好者,決定中長跑成績的因素主要是速度和速度耐力水平,速度耐力是基礎,速度是核心,力量耐力是保證。強調在有氧代謝訓練後進行有氧、無氧混合訓練,最後進行aTP:CP和無氧糖酵解代謝為主的大強度高速度訓練,以發展快速的能力和速度耐力能力。
  生物化學研究表明,在現代中長跑中aTP - CP糖酵解能量代謝占20~30%左右,這就足以說明速度在中長跑中的地位。在發展速度的同時,要注意速度耐力的發展,二者應同步進行。發展一般耐力和速度的訓練手段均可導致其對應素質生化因素的一定程度的改變。從美國艾伯特‧泰勒在對少年男子從事速度和耐力訓練前後骨骼肌的適應變化中可看出,耐力訓練導致了V02MaX的明顯提高,由58.4上升到64.4毫升 / 公斤 / 體重,慢肌纖維和快肌纖維面積同時增大,分別由6.0和8.0增加到7.3和10.4平方微米,琥珀酸脫氫?活性增強,由6.4增加到9.1國際單位。
  發展耐力一般為有氧傾向的負荷訓練,平均心率在40~150次 / 分,PH為7.35,血乳酸為3毫摩爾 / 升。如越野跑和一些力量訓練。
  發展速度耐力一般為有氧無氧混合的負荷訓練。平均心率在150~180次 / 分,PH從7.36降到7.20,血乳酸為3~15毫摩爾 / 升,如600~3000米段落重複跑、變速跑、5000米節奏跑。
  發展速度一般為無氧磷酸肌酸供能的負荷訓練。如10~15秒最大限度用力的快速力量練習。由於力量是影響速度的重要因素,而力量又與肌肉體積密切相關。當V02MaX絕對不變時,肌肉體積的增加必將導致V02MaX相對下降,如果不認真考慮這一點,必得相反。
  王軍霞就是通過「三氧」訓練,從根本上全面提高了她在訓練和比賽時各系統的供能能力,提高了能量輸出和在疲勞狀態下的速度能力。因此,賴以在訓練和比賽中長時間保持相對較高的速度跑和有效利用能量與節省能量提高步頻技術。正因為如此,她在七運會10000米比賽中,最後3000米以8分17秒34的分段計時超過女子3000米世界紀錄。這一事實雄辯地證明了中長跑運動員進行無氧負荷的速度訓練的巨大潛力。
小週期多課次訓練
  近幾年奧運會的影響,國內外比賽次數不斷增多,採用長時間的大週期訓練受到衝擊,訓練週期遠遠不能適應當今以賽代練、分期不明顯的高密度比賽的頻率,而突出速度能力、力量耐力的小週期多課次的訓練,將過去每日2次訓練課改為3~4次訓練課,每次課2~3小時改為60~90分鐘。著重圍繞提高運動員最大吸氧量和提高運動員的耐缺氧能力為主,在保持總量負荷不變的前提下採取高強度的短距離間歇與重複訓練、綜合訓練,根據不同的任務,選擇適應的段落,把有氧代謝、無氧代謝供能、混合代謝供能科學地組合於一體,使運動員的速度耐力、力量耐力和高速持續跑的專項能力同時得到較高,使脈率始終保持在160 ~ 170次 / 分的臨界點上,當恢復到135~140次 / 分,即刻進行下一段訓練,這樣才能進一步提高運動員抗乳酸的耐受力和消除乳酸及償還氧債的能力。
  在實踐中常使教練員感到頭痛的是如何處理負荷量與負荷強度的關係,加大負荷量就必須降低符合強度,加大強度則需要減少負荷量,練到什麼時候該「歇」,疲勞到什麼時候該「調」,必須予以準確把握,採用小週期多課次的訓練結構可以有效地解決這個難題。一方面可以保證有較大的負荷量,又不降低負荷強度,使訓練內容更為靈活、新穎、全面,有利於提高運動員的興趣,加快機體的恢復,贏得時間;另一方面,又可以避免因小負荷所致的不適應比賽狀態,使訓練與比賽有機地結合起來,保證運動員在較長時間內保持最佳競技態勢,獲得連續比賽的能力。
營養素的合理調配
  營養素的合理調配和利用,是保證中長跑最佳成績的前提,如果體內缺乏某種與能量代謝生成有關的營養,就無法保證運動訓練,運動成績必定下降,甚至造成生理功能的損傷及體能的下降。合理的膳食和注意全面的營養,會改善中長跑運動員的運動能力。
  就六大營養素來說,糖是人體最主要的供能物質,食物中的糖和澱粉經過糖原分解和糖酵解直接為肌肉工作提供能量,如果機體中的血糖、肝糖原和肌糖原含量不足,容易產生疲勞。同時,血糖又是中樞神經系統的主要能源,若血糖水平低,便會出現低血糖症,大腦不能維持正常功能。
  在有氧訓練中,慢肌纖維靠糖原和脂肪供能,當有氧運動強度增加時,慢肌纖維中運用的糖原能源會多於脂肪,作為燃料糖原比脂肪更有效,從糖原中獲得的能量比脂肪多7%。如果一個優秀的中長跑運動員能利用慢肌纖維中的糖原並達到最大吸氧量的百分數,而又不出現乳酸的積累,便能延長運動時間,提高運動成績。糖類的攝入時間對中長跑運動員的訓練和比賽影響極大。運動前30~60分鐘,應該補充果糖,如果是葡萄糖,則可引起過大的胰島素反應,造成反應性低血糖,降低耐力水平。賽前5分鐘內或在運動開始補充糖類,可促進某些激素迅速產生,抑制胰島素的釋放,使血糖水平提高,從而改善運動能力。賽後或大強度訓練後補充糖類有助於疲勞的恢復。在長跑或超長跑中,應採取糖負荷法,有效地提高機體糖原的貯備量。
  其次脂肪、蛋白質、維生素、無機鹽和水,也是最基本的營養素和人體的主要組成部分,與中長跑運動密切相關。它們中有些不但是重要的能源物質,能激活能量生成過程需要的?,調節物質代謝,而且使有氧無氧代謝能力提高,Hb上升,提高神經系統工作的持久力,加速氧化過程,增力,代謝中氧的利用率,維持機體正常的調節功能。

四、結論
  當今科技的迅速發展,導致人們對自身結構、機能認識的加深,對中長跑訓練特徵、訓練本質認識的深化和訓練觀念的不斷更新,逐步形成了以速度訓練為核心,以速度耐力訓練為基礎,以力量耐力作保證的「三氧」訓練,模式組合訓練,配以合理的營養素和創新技術,經濟有效地利用人體內產生的能量,定能使中長跑運動水平走向新的世界。

五、參考文獻
全國體育院教材委員會,運動訓練學,人民體育出版社,2002年6月
李傑,中長跑運動員身體訓練的重要性,人民體育出版社,1997年
許世岩,中長跑訓練方法的歷史貢獻,人民體育出版社,1998年

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