「中樞疲勞」和「周邊疲勞」的分別
中樞疲勞⚡️⚡️⚡️
疲勞機制(fatigue mechanism)影響了身體製造用來徵召運動單元(motor units)的電信號(electrical signals)。
周邊疲勞💪🏻💪🏻💪🏻
疲勞機制(fatigue mechanism)影響了身體在肌肉纖維(muscle fibre)中輸出力量的能力。
代表了什麼❓❔❓❔
中樞疲勞(CNS fatigue)⚡️⚡️⚡️
疲勞機制(fatigue mechanism)發生在大腦或脊髓,產生中樞疲勞 (CNS fatigue),影響運動單元徵召。
如受到中樞疲勞的影響,因管理快縮肌纖維的快縮肌纖維的高門檻運動單元,並不能被徵召...
🤮🤢🤮🤢
即是達到了任務力竭(task failure),身體並不能刺激到對重量訓練最敏感的肌纖維,從而影響肌肥大的效果。
周邊疲勞(Peripheral fatigue)💪🏻💪🏻
周邊疲勞只會影響工作中局部的肌肉纖維,在於肌動蛋白-肌凝蛋白的橫橋(actin-myosin crossbridge)。
可能有關於肌肉內代謝物的積聚 (metabolite accumulation)和鈣離子的超載 (calcium ion overload)。在訓練中,肌肉中代謝物的積聚較快,而鈣離子的超載就較慢,但身體逆轉代謝物積聚的能力較高。(Quick to occur, but also quick to reverse)
當我們進行重量訓練至力竭,運動單元的徵召次序從低門檻至高門檻。在接近的力竭時,較低門檻的運動單元已經進入了疲倦的狀態,高門檻的運動單元就會被徵召,好讓肌肉持續輸出力量。
💯💯💯
當周邊疲勞佔主導的地位,將中樞疲勞減到最低的時候,最有效能訓練到擁有最高門檻的運動單元的肌肉纖維。
額外閱讀
1. http://cc3.tajen.edu.tw/~cdshih/other/dow/6-Muscular.pdf
圖片來源:@pheasyque
如果你覺得帖子對你有用的話,請追蹤我們IG:@mr_muscular2017
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Relieving Hand Fatigue
Many flutists experience various forms of hand fatigue in flute playing. This may produce temporary muscle aches and tension during and/or after playing. In some cases, such fatigue can lead to more serious problems such as tendonitis or carpal tunnel syndrome.
Simple steps flutists can take to relieve and possibly eliminate hand fatigue include:
Taking frequent breaks during practice sessions to stretch and relax muscles.
Consult with your physician/physical therapist about stretches and exercises you can do to maintain flexibility and strength.
Improve your hand position. Monitor hand position on a regular basis.
Many flutists comment that the use of "guides" such as a Thumbport or a BoPep help them to easily balance the flute in their hands. This ability to more gently balance the flute removes tension from the fingers, hand, wrist, arm, shoulders and back, ultimately helping to improve the facility and technique of playing. It can also aid to reduce muscle ache.
If simple precautions do not improve hand fatigue, flutists may need to take further steps:
Consider changing from an inline to offset G flute. Offset G keys provide a more natural hand position which can greatly reduce hand fatigue.
Consider a flute of less weight: thinner tubing, fewer options (e.g. C# trill, split E, etc.) and/or C-foot in lieu of B-foot. For those flutists who appreciate the benefits of a split E mechanism, they may consider having a lightweight high E facilitator installed in their new flute.
Flutists may also consider having key extensions installed on their flute.
This solution can provide a more comfortable hand position, which results in relieving hand fatigue and strain.
Key extensions may be constructed using upper C buttons and/or G# key levers which are then custom-shaped to match the appearance of your present flute. The extensions are carefully soldered to your flute keys to provide the optimal position for your hand position. Soldering assures confidence in maintaining the security of your extensions. Extensions are safe for your flute and can be removed by a technician if desired.
Cited from Miyazawa Flutes website http://www.miyazawa.com/…/maintenan…/relieving-hand-fatigue/
muscle fatigue mechanism 在 Causes of Muscle Fatigue - Coursera Science of Exercise 的必吃
Take the entire Science of Exercise course online at https://goo.gl/S5wYjx. You will learn more about the human body's response to exercise, ... ... <看更多>