Strength and Training【O1BK00001350000】

 

Chinese Title	強化肌力訓練全書：東大肌力學教授、骨科醫師及福岡軟銀鷹教練，寫給訓練者的科學化鍛鍊指南
Original Title	筋力強化の教科書
Authors	石井直方、柏口新二、高西文利
Translator	劉格安
Editor	王啟安
Series	健康力
Publisher	聯經出版
Publication Date	2023/07/06
EAN	9789570869774
Book Dimensions	Length 23cm × Width 17cm × Height 1.4cm / 228 pages
Printing	Paperback / 18mo / Full color printing

2.1一 Getting to Know Muscles Together - Functions of Muscles

（1） Understanding the Four Functions of Muscles

What is the purpose of strength (resistance) training?

Many people train to eliminate excess fat and build a strong body, while also preventing or improving metabolic syndrome. In addition, many train for "anti-aging and rejuvenation." Muscle strength training is also effective in preventing and improving movement disorders. Recently, sarcopenia, which is increasingly common, can also be effectively prevented and improved through muscle strength training.

In competitive sports, training is aimed at "preventing injury or abnormalities to achieve victory in competition." There are also various purposes such as "promoting children's growth and development," "health management," and "physical recovery after illness."

Why is "muscle strength training" an effective means to achieve these goals? To answer this question, let's focus on muscles first! By doing so, we will understand the following "four functions" of muscles (see Figure 2.1).

1.Active Body (Generating Movement)

2.Protecting Body (Absorbing Impact)

3.Generating Heat Energy (Producing Heat)

4.Assisting Blood Circulation (Supporting Circulation)

Strength training is the method that can simultaneously and significantly enhance the above four functions of muscles. Engaging in strength training helps improve these associated functions, ultimately achieving various purposes as described earlier.

（2）What Determines the "Four Functions of Muscles"?

Strength training greatly enhances the four functions associated with muscles, but what exactly changes in the muscles due to strength training? Simply put, engaging in strength training increases muscle strength, resulting in muscle hypertrophy (increase in muscle size and thickness). Additionally, adjusting weights and increasing repetitions enhances muscle endurance. Among these changes, what specifically relates to the four functions of muscles?

It's the muscle "mass." By increasing muscle mass through strength training, the four functions of muscles can be strengthened. Muscle strength is proportionate to the cross-sectional area of muscles, a well-established physiological fact. When muscle mass increases, strength proportionally improves. It's commonly expressed as "muscle hypertrophy or strength gain," or more concretely, as "increasing muscle size, thickness, and strength."

Muscles are indispensable for swift body movement, absorbing impacts during falls to protect joints or internal organs, and preventing injuries or abnormalities. They also play a crucial role in fatigue recovery by generating heat energy to accelerate metabolism. To build a stronger body, it's essential to ensure that well-nourished blood circulates smoothly after consuming a balanced diet.

If there were no muscles, our bodies wouldn't be able to move. Many people gradually become aware of this fact as they age. Starting from their thirties, it's said that muscle mass in the lower body decreases by 1% each year if one doesn't engage in regular exercise. However, even after reaching this age, moderate strength training can still increase muscle mass by 5% within three months.

Furthermore, additional benefits of strength training include maintaining posture and protecting blood vessels and organs. What's more, recent research has also found that muscles function as endocrine organs and play a role in preventing dementia.

（3）Muscle Strength and Aging

Upon deeper exploration of the four functions of muscles, we ultimately find this answer: "Muscles are the only organs that can combat aging." In other words, muscles have the ability to control the passage of time or the speed of aging.

Our bodies consist of various organs such as the digestive system, circulatory system, respiratory system, and reproductive system. Among these organs, muscles are unique because they can directly produce effects through exercise and can be changed according to individual will and effort. Moreover, enhancing functions related to the "four functions" also positively impacts organs beyond muscles.

Dr. Kyuno Fumi, a medical doctor, described in his book: "Muscles are like time machines installed in the human body." (Kyuno, 2015) Strengthening the four functions of muscles should slow down the rate of bodily aging and may even reverse it.

（4）What is 動保熱血"Dohbo Etsuketsu"?

Nadia Comaneci, a world-renowned female gymnast who was active in the 1970s and 1980s Olympics, inspired the term 動保熱血"Dohbo Etsuketsu." This term is a combination of sounds from the Japanese pronunciation of her name, symbolizing the four functions of muscles.

1."動" represents the function of muscles to move the body.；

2."保" symbolizes muscles' role in protecting the body, such as absorbing impacts.；

3."熱" denotes muscles' ability to generate heat energy.；

4."血" signifies muscles' assistance in blood circulation.

Putting these together forms＝Dohbo Etsuketsu「動保熱血」。

When I instruct training sessions, after explaining the theory, I often ask participants: "What are the four functions of muscles?" Many people need some time to recall and can't immediately list all four functions. That's why I came up with the term "動保熱血". By simplifying it this way, many people can instantly remember the four functions of muscles and are less likely to forget, engraving them in their minds. Next, I will continue explaining why it is essential for people to engage in strength training based on this concept.



3.1 Training Principles and Principles

Muscle functions related to exercise can generally be divided into the following three categories:

1.Strength

2.Endurance

3.Flexibility

To effectively enhance these functions, it is essential to understand the "three major principles" of training:

(1) Overload Principle: This principle states that the body must be subjected to a stimulus greater than what it is accustomed to in daily life. For athletes, this means combining technical practice with strength training that provides a higher level of stimulus than what is encountered during routine practice. Therefore, besides practicing specific athletic skills, additional strength training or endurance activities such as long-distance running are necessary to challenge the body beyond what is experienced during skill-based training.

(2) Specificity Principle: This principle emphasizes that training effects are specific to the type of stimulus applied to the body. For example, while strength training can increase muscular strength, endurance will not improve without specific endurance training. Some may think that endurance activities like running could also improve strength, but for significant and reliable strength gains, exercises like squats are more effective.

(3) Reversibility Principle: This principle states that once training ceases, physical gains will gradually diminish, and the body will return to its original state. This principle applies not only to strength but also to endurance and flexibility. Consistency in training is crucial to maintaining and building upon physical improvements; otherwise, the gains achieved will gradually decline.

Besides these three major principles related to physical elements, there are also the following five "training principles":

(1) Consciousness Principle: This means "having a high level of awareness in training." Understand the three major training principles based on physiology, then establish an appropriate training plan according to the goal, and consistently strive to implement it.

(2) Comprehensiveness Principle: This means "comprehensively and evenly enhancing physical elements." During training, it is necessary to balance improvement in strength, endurance, and flexibility, rather than focusing on just one. In strength training, it is essential to train all muscle groups (legs, chest, back, shoulders, arms, abdomen) without omission. In addition to this, there is the "specificity principle" that complements the comprehensive principle, which means focusing specifically on the physical elements unique to the specialized sport. The specificity principle must be followed on the basis of the comprehensive principle.

(3) Individuality Principle: This means "deciding the content of the training plan according to the individuality of the trainee." For example, if the goal is to increase strength, using 80 kg for bench press would be too light for someone who can do 100 kg/10 reps, and too heavy for someone who can only manage 50 kg/10 reps. It is necessary to adjust according to each person's strength.

(4) Progression Principle: This means "gradually increasing intensity or volume as training progresses." If the same weight and repetitions are done consistently, progress will eventually stagnate.

(5) Repetition Principle: This means "regularly repeating training for a certain period of time or more." Training must be continuous to see results. On the other hand, it is also important to avoid overtraining or excessive training. When continued training no longer yields results, timely "rest" is also very important.

About Squats

Squats contribute the most to muscle hypertrophy or strength enhancement. Since they engage core muscles like the back and abdominals, they promote balance between the upper and lower body. Despite being hailed as the "king of exercises," they are often avoided due to their demanding nature. However, the immense satisfaction upon reaching muscular failure is unparalleled. Consistent and correct squatting can lead to various benefits including longevity.

Muscle and Joint Mechanics during Squats

Squats involve the hip, knee, and ankle joints. The hip joint is a ball-and-socket joint where the rounded end of the bone fits into the socket, allowing movement in various directions. This flexibility accommodates different foot distances and angles based on individual body size and flexibility. The knee joint is a hinge joint, similar to an open door, moving primarily in one direction. Thus, during squats, the alignment of the feet and knees must be maintained.

When squatting low, the upper body leans forward while the spine remains straight. The spine resembles stacked blocks, with vertebral bodies and intervertebral discs arranged alternately, and the spinal cord passing through the hollow at the back of each vertebra. Ligaments tightly envelop each junction, preventing vertebral bodies from dispersing and discs from protruding. Excessive forward curvature (lordosis) places undue strain on the lumbar spine discs, compromising structural integrity.

During squats, the primary muscles used are in the lower body, including the quadriceps in the front of the thighs, the hamstring muscles in the back of the thighs, and the gluteus maximus above. Deeper squats additionally stimulate the adductor muscles.

The hamstring muscles consist of the biceps femoris, semitendinosus, and semimembranosus, collectively termed the hamstring muscles. Their elongated muscle fibers make them suited not just for powerful force generation but also for larger movements. They are biarticular muscles spanning both the hip and knee joints, facilitating hip extension (thigh moving backward) and knee flexion (bending the knee) during activities like walking or running.

The gluteus maximus is a single-joint muscle primarily responsible for extending the hip from a bent position, working in conjunction with the hamstrings. Its role becomes more pronounced when the hip joint is flexed (bent position).

The quadriceps muscles (rectus femoris, vastus medialis, vastus intermedius, vastus lateralis) are pennate muscles, with muscle fibers angled like bird feathers, shorter compared to fusiform muscles (parallel muscles) but more numerous in the same volume, thus suitable for generating substantial force. The rectus femoris is a biarticular muscle capable of simultaneously flexing the hip joint (lifting the thigh forward) and extending the knee joint (straightening the knee). This muscle action is crucial during activities such as walking or running on the forefoot and kicking in soccer.

During squats, the relationship between the quadriceps and hamstrings becomes somewhat complex. Upon standing up, both the hip and knee joints extend simultaneously. While the hamstring muscles act as hip extensors, they function as knee flexors, not actively involved at this point, leaving hip extension to the gluteus maximus, appearing more efficient. However, the hamstrings are still involved. At this stage, the quadriceps exert force to extend the knee, and the hamstrings simultaneously resist this action while generating elastic force, collaborating with the gluteus maximus to extend the hip joint. The simultaneous contraction of the quadriceps, gluteus maximus, and hamstrings facilitates movements such as forceful standing or jumping. Conversely, this mechanism is also a primary cause of hamstring strain.

Additionally, trunk extension (bending backward) concurrently engages stabilizing core muscles like the rectus abdominis, back muscles such as the erector spinae, and deep lower abdominal muscles like the iliopsoas (iliacus + psoas). The iliopsoas spans the hip joint, connecting the upper and lower body, playing a vital role in maintaining the lumbar spine's normal state.

Research reports indicate that the iliopsoas in Black individuals is three times thicker compared to other ethnic groups. This seems to influence athletic suitability, making them more adept at short-distance running events in track and field. Thickening of the iliopsoas through squats (parallel or full-depth) can be achieved.

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