【正文】 時(shí)常發(fā)生的訓(xùn)練. 可疑的健康人 , 有限制的訓(xùn)練背景, 或動(dòng)人的在使用多關(guān)節(jié)練習(xí)的狂暴訓(xùn)練中設(shè)計(jì)增加力量和高強(qiáng)度力量應(yīng)該時(shí)常訓(xùn)練比較少量. 一個(gè)星期要的二或較多的訓(xùn)練期間維持或作增益. 訓(xùn)練的頻率仰賴所有的下列各項(xiàng)因素:(1) 以起始水平為條件的(2) 個(gè)別的目標(biāo)(3) 運(yùn)動(dòng)員的健康狀態(tài)(4) 體積和負(fù)荷的練習(xí)(5) 運(yùn)動(dòng)的類型運(yùn)行 ( 多關(guān)節(jié)相對(duì). 單一關(guān)節(jié))。8 前進(jìn)的比率. 計(jì)畫應(yīng)該開始的所有練習(xí)逐漸地為了要減輕過對(duì)練習(xí)的壓迫力的身體改編的開始階段. 抵抗教育不例外,如同它跟隨在需氧性的訓(xùn)練區(qū)段中被描述的相同階段一樣. (區(qū)段 .) 然而，增加練習(xí)的方法將會(huì)包括一或一些下列各項(xiàng)因素:(1) 增加抵抗 (重量)(2) 增加重復(fù)(3) 增加組合(4) 減少了休息在組合之間的間隔(5) 增加訓(xùn)練的頻率(6) 在練習(xí)或訓(xùn)練模態(tài)中改變B。6 柔性.。1 重要性. 柔性測(cè)量一個(gè)關(guān)節(jié)的運(yùn)動(dòng)范圍, 仰賴軟的薄紗織品的可延長性 (., 肌肉，腱,結(jié)帶). 柔性的缺乏能阻礙實(shí)際的表現(xiàn)或有助于到一增加受傷的危險(xiǎn). 伸展操作的利益包括下列各項(xiàng):(1) 來自壓迫力和緊張的松弛(2) 改良的循環(huán)(3) 較低的背痛減輕(4) 肌肉痛苦的減輕(5) 改良的協(xié)調(diào)(6) 改良的工作表現(xiàn)(7) 減少了受傷的危險(xiǎn)。2 定義.。1 靜電伸展. 結(jié)束位置被拿著達(dá) 10 秒之久或更久的慢，逐漸的，和不變的伸展. 靜電伸展操作對(duì)學(xué)習(xí)是容易的,保險(xiǎn)箱, 和有效的而且被推薦的伸展操作模態(tài)是對(duì)消防人員嗎.。2 彈道的伸展. 一次結(jié)束位置不被拿著的跳躍運(yùn)動(dòng). 彈道的伸展操作包括一次動(dòng)態(tài)的運(yùn)動(dòng)產(chǎn)生肌肉的迅速伸展. 它包括在靜態(tài)的伸展操作中被利用的相同類型的伸展，但是它使用迅速的或跳躍的運(yùn)動(dòng)延長肌肉. 彈道的伸展操作能生產(chǎn)對(duì)肌肉或連接著薄的紗織品的傷害, 尤其當(dāng)早先的受傷是積極參與的時(shí)候. 。3 動(dòng)態(tài)的伸展.動(dòng)態(tài)的伸展操作利用運(yùn)動(dòng)，但是它包括運(yùn)動(dòng) 特性運(yùn)動(dòng)或模擬一個(gè)被用于一個(gè)活動(dòng)的運(yùn)動(dòng)式樣. 在肌肉是溫暖的和靜態(tài)的伸展操作之后 , 動(dòng)態(tài)的伸展操作可能對(duì)在暖身運(yùn)動(dòng)中包括是有益的已經(jīng)被完成. 彈道的或動(dòng)態(tài)的伸展操作為靜態(tài)的模態(tài)不應(yīng)該被替換.。4 Proprioceptive 神經(jīng)興?募蛞諄煺?(PNF). 兩者的 agonist(肌肉被伸展) 和敵手 (對(duì)伸展的反對(duì)肌肉) 的肌肉收縮的交互和松弛肌肉,造成肌肉被伸展的進(jìn)一步的松弛. 這交互作用造成抵抗方面的減少和運(yùn)動(dòng)的范圍增加. 通常伸展的這一個(gè)類型需要合伙人和較多的時(shí)間學(xué)習(xí). 合伙人一定在 PNF 技術(shù)中被經(jīng)歷為了要避免受傷. 一些研究指出 PNF 優(yōu)于在改良運(yùn)動(dòng)的范圍方面靜態(tài)的伸展操作.。3 柔性練習(xí)處方.。1 模態(tài). 靜電伸展技術(shù)是安全的和有效的和是因此改良柔性的被推薦的方法. 如果在訓(xùn)練的 PNF 方法中被訓(xùn)練的人事是可得的, 伸展可能是甚至更有效的. 為了要靜止地而且慢慢地伸展肌肉,肌肉對(duì)緊張的點(diǎn)而不是痛苦應(yīng)該被伸展, 而且拿著至少 10 秒. 10 秒在起始之后，伸展更進(jìn)一步稍微應(yīng)該被加長, 而且拿著另外的 10 秒或比較長的. 每伸展應(yīng)該被重復(fù)二到三次.。2 強(qiáng)烈. 個(gè)體應(yīng)該緊張扼要伸展,不痛苦. 沒有痛苦,沒有增益在這里明確地不應(yīng)用. 伸展應(yīng)該在肌肉的腹中被感覺而且不在關(guān)節(jié).。3 期間. 每伸展應(yīng)該被 10 秒至少拿著, 然后促進(jìn)到 30 秒或比較長的. 為整個(gè)的身體完成一個(gè)伸展操作計(jì)畫將會(huì)大約拿 10 到 15 分鐘.。4 頻率. 伸展罐子和應(yīng)該被做每日. 在起始暖身運(yùn)動(dòng)之后，伸展操作練習(xí)將會(huì)為較奮發(fā)的練習(xí)跟隨準(zhǔn)備身體. 在伸展之后一個(gè)練習(xí)改良柔性而且減少肌肉痛苦. 一個(gè)星期通常將會(huì)改良柔性的三個(gè)伸展操作練習(xí)的一個(gè)最小量.。5 前進(jìn). 為了要在柔性計(jì)畫中促進(jìn), 增加應(yīng)該在伸展的期間內(nèi)被表現(xiàn)到超過 10 秒, 在重復(fù) (達(dá)到五次重復(fù)) 的數(shù)字中, 否則在伸展操作的頻率方面. 柔性可能被藉由一星期三次至少伸展維護(hù), 尤其在和之前在練習(xí)之后. 引導(dǎo)教育也使用每種練習(xí)的全部范圍的運(yùn)動(dòng)活動(dòng)的重量將會(huì)幫助維持柔性.。6 伸展頂端. 下列各項(xiàng)頂端在使伸展操作安全的和有效方面可能是有幫助的.(1) 總是用一個(gè)舉起在伸展操作前的心率和肌肉溫度的活動(dòng)將肌肉加溫.(2) 肌肉不應(yīng)該被伸展的感冒. (3) 當(dāng)伸展的時(shí)候 , 呼吸不應(yīng)該被拿著. 放松，而且慢的呼吸應(yīng)該被鼓勵(lì).(4) 當(dāng)伸展的時(shí)候 , 適當(dāng)?shù)募夹g(shù)和姿勢(shì)/ 身體對(duì)準(zhǔn)應(yīng)該被用.(5) 伸展一束肌肉應(yīng)該被停止如果一種遲鈍的痛或可以指出薄的紗織品淚滴的燃感覺是富有經(jīng)驗(yàn)的.B。7 健康的后面練習(xí)計(jì)畫.。1 重要性. 大約五百萬個(gè)美國人蒙受敏銳的或慢性的背痛, 一年一次占結(jié)束九千萬失去的制造數(shù)天. 一項(xiàng)最近的報(bào)告藉著 M. NFPA 日記的跑步發(fā)現(xiàn)較低的背面挫傷，而且緊張是最通常類型的受傷. 被放置在消防人員上的實(shí)際要求尤其估計(jì)他們有很棒的危險(xiǎn)如果他們不足夠有條件.下列各項(xiàng)是較低的背痛和受傷的通常因素:(1) 弱的腹部及[或] 比較低的后面肌肉(2) 不屈曲的較低背面，腿筋和臀部屈肌(3) 不合適的姿勢(shì)和身體技巧。2 模態(tài). 加強(qiáng)而且伸展操作練習(xí)，而且改良需氧性的健身減少或避免疲累的練習(xí),是一種健康的后面練習(xí)的一般處方計(jì)畫. 要加強(qiáng)樹干區(qū)域的比較低的背面，腹部的區(qū)域和肌肉的特定練習(xí)是必要的. 樹干區(qū)域時(shí)常是身體的最弱聯(lián)編. 它負(fù)責(zé)轉(zhuǎn)移來自上面的身體肌肉力量降低身體, 和反之亦然, 和為穩(wěn)定和控制針的專欄運(yùn)動(dòng). 如果較低的背痛是一致的或嚴(yán)格的, 練習(xí)應(yīng)該被停止,和成員應(yīng)該被一個(gè)醫(yī)師調(diào)查.。3 強(qiáng)烈. All exercises should be carried out at a low to moderate intensity. Proper form, not high intensity, should be emphasized. Each exercise should be pleted in a slow, controlled manner. All stretching should follow the prescription for static stretching. Duration. Exercise should continue for 10 to 20 minutes, depending on the number of exercises and stretches. Frequency. Healthy back exercises should be carried out three to five times a week. As mentioned previously, these exercises can be inserted into any warmup routine. Progression. Stretches can be progressed by holding longer and gradually stretching further. Calisthenics and trunk strengthening exercises can be increased by pleting more repetitions, or sets, or by adding light weights. The frequency of training can also be increased. Ten minutes of stretching and trunk strengthening exercises three times a week will maintain levels。 thirty minutes a week to lessen the risk of a back injury is an excellent time investment. Cardiovascular and weight training exercises will also contribute to maintenance of a healthy back. Improper Body Mechanics. Improper posture or lifting mechanics are often the result of weak and inflexible muscles. Strengthening the trunk region and improving flexibility will improve body mechanics. Virtually all lifting tasks involve the legs。 therefore, the legs should be strengthened. However, it is crucial for a fire fighter to employ proper lifting techniques even when the load is relatively light. Lifting free weights can help in learning how to lift properly, but specific lifting procedures should be followed for various fireground tasks. The feet should be approximately shoulder width apart, legs bent at the hips and knees, lower back flat or slightly bowed inward, chest and buttocks out, head erect. The power to lift should e from the legs and lower trunk, not the upper body. Using Weight Belts. Remendations for strength training involving the use of weight belts are as follows.(1) For exercises not stressing the back, a belt should not be worn.(2) For exercises directly stressing the back, a belt should not be worn during lighter sets but always worn for near maximal and maximal sets.(3) It should never be assumed that a weight belt will afford protection against improper lifting technique. Safety and Injury Prevention.The following are general guidelines for prevention of injuries while exercising.(a) Warmup and stretching exercises should be performed before a workout. The exercise intensity and stretch should be gradually tapered after a workout.(b) Members should not overestimate their abilities when beginning an exercise program. Starting out slow and easy and gradually increasing the exercise intensity, duration, or frequency is paramount. Members need to remember that they do not get out of shape overnight and that they cannot get into shape overnight. They need to be patient.(c) Chronic muscle soreness and fatigue are signs of overtraining. They indicate the need to reduce the workout stimulus, to increase the recovery period between workouts, or both. The body’s messages should be heeded.(d) Properly fitting exercise equipment and clothing should always be worn.(e) Performing the same workout routine should be avoided. Variety not only reduces boredom but also avoids overusetype injuries. Periodically changing the modes of exercise, the intensity, and the duration of workouts is required. Changing the exercise stimulus also issues a new challenge to the body, resu