【力量訓練的「訓練量」該如何設定?】
跑者的訓練量俗稱「跑量」,單位是「公里」,所以月跑量三百是指一個月總訓練距離300公里。在力量訓練圈的「訓練量」(Training Volume)常是「總反覆次數」 (Total Repetition)的同義詞;而「月總量」就是指一個月的總反覆次數,像我們會建議初跑者的月跑量最好不要超過100公里一樣,在做重訓時,有沒有一個區間可以讓大家參考呢?下面是《The System》的作者群建議:
#以下為譯文:
以剛接觸訓練的新手來說,月總量最好從750次(總反覆次數)開始;而菁英運動員的上限設在1,600次。在前蘇聯時代,我們親眼看到他們運動員以更高的月總量進行訓練。然而,我們後來也發現這跟他們使用加強運動表現的補給品有關,那使運動員能更快恢復。
總反覆次數是指在單一個週期中(這裡是指中週期)所有基本力量動作重複次數的總合。因此總反覆次數750的意思是在不同的訓練強度與動作中總共累計的次數,但這個數字不包括輔助訓練的動作。
從帳面上來看,750這個數字分配到一個月十二到十六次課表當中,看起來似乎很小,但我們這們所定的750這個數字比較像是「基本量」,而非下限,如果總反覆次數低於750下,就不會為運動員的成長帶來實質的影響。表 4.14 中的數值並不是意味著高水平或菁英運動員在四週內的總反覆次數永遠不會有低於1,000次情況發生,那只是維持成長的基本量。對運動員的恢復能力影響最大的是訓練量,因此這些範圍中比較需要注意的是上限的數值。若月總量超過上限值,恢復能力將快速到受到侵害,而且侵害的速度比任何其他因素都快。
一位菁英水準的運動員可以在一個月的時間裡完成1,000次以下的訓練,就算在恢復期也經常發生。然而,訓練新手若超過1,000次的上限,大都要承擔受傷或嚴重過度訓練的風險。
許多教練擔心他們的運動員練不夠,所以無法有效獲得力量和爆發力的進步。他們不想因為目標定得太低而有所保留,這讓他們感覺是「浪費」了一個月的訓練時間。剛開始採用這個方法來訓練時有這種感覺很自然,我們系統中的每一位教練也都曾經歷過相同的掙扎。
美國的力量教練已經把「訓練要用盡全力」當作一種信念,訓練完還有餘力好像就會覺得不夠認真。但請相信我們。我們說的方法很少失敗,也幾乎沒有過度訓練的風險,這些區間已被證明能最有效地幫助運動員進步。
在調整運動員的訓練量時,需要考慮到他們的技巧、經驗、過去的醫療史、訓練史、性別、實際年齡與訓練年齡。
我們過去的慘痛教訓可以讓你少走許多彎路。當你在訓練量的拿捏上猶豫不決時,原則是寧少勿多。寧可因量太少沒進步,也不要犯下過量訓練的錯誤。
總訓練量不包括輔助訓練或是特別針對「局部效果」的練習次數。那些動作主要是為了強化特定肌肉或是使全身力量動作能做得更好的輔助性訓練,所以我們不會把它們算在總訓練量中。
最受我們重視的力量訓練動作不只對身體的負擔很大,技術要求也很高;正因如此,我們才會嚴格限制訓練量。
雖然輔助訓練不會被計算在總訓練量裡,但你不要因此失控,開始加練很多你想練的輔助動作。永遠記住:效率第一。
#原文如下
The absolute floor of volume for a novice athlete is 750 total exercise repetitions per month, and the ceiling for the elite athlete is 1,600 total reps. During our time in the former Soviet Republics, we witnessed athletes performing even higher monthly training volumes. However, as we found later, that was often with the benefit of performance-enhancing substances that allowed for more rapid recovery.
In a single cycle, the total number of repetitions pertains to all exercises performed in the key movements. This means 750 total repetitions are spread between the different exercises among the range of training intensities we want to emphasize.
On the surface, these can seem like small numbers when we consider they may be spread out over 12 to 16 training sessions. That 750-rep total is really more like the basement rather than the floor of total volume—any less than 750 will not budge the needle on gains. That does not mean advanced or elite-level athletes will not have cycles that dip below 1,000 reps. These ranges should be more prescriptive of the ceiling of higher volumes to avoid exceeding. Pushing monthly volume beyond these ranges erodes recovery more rapidly than any other factor.
An elite-level athlete can use a month with a total volume of under 1,000 reps, as will often be the case when returning to training. However, a novice athlete can rarely exceed the 1,000-rep ceiling without risking an injury or a significant overtraining effect.
Many coaches worry their athletes will not do enough work to promote gains in strength and power. They do not want to “waste” a month by aiming too low on total volume and leaving some gains in the tank. That is a natural feeling when adopting this method, and each of us went through the same mental struggle.
Strength coaches in America are not hard-wired to accept less than maximum. However, trust us when we say that without fail, these ranges have proven to be the most effective in generating progress with almost no risk of overtraining.
Fine-tuning where your athletes fall in a volume range takes skill, experience, and consideration of their medical and training history, biological and training age, and gender.
The bloody trail of our mistakes can save you a lot of added stress: When in doubt, it is always better to err on the side of less volume than too much.
The total volume number does not include accessory work or exercises of “local effect.” Those exercises are more targeted muscle strengthening or exercises to support the main movements.
We are mainly concerned about the most physically taxing exercises that demand more of an athlete’s attention to technique—hence, the volume restrictions.
Although the accessory work is not included in the volume calculations, you still cannot go wild, adding as much as you want. Always remember this: efficiency first.
(以上摘錄自原文第132~133)
--
若有發現翻譯不到位或有問題的地方,非常歡迎也希望各界指正!
同時也有10部Youtube影片,追蹤數超過360的網紅大和きり,也在其Youtube影片中提到,この名前くらいは覚えて帰れ (English version is below.) はじめまして。大和きりです。 syudouさんの爆笑を女性キーでcoverさせていただきました。 投稿されたのを聞いてすぐに、これはcoverしよう!と思っていた楽曲なのでやっと歌えて嬉しいな。 言葉遣いが秀逸...
mainly詞性 在 Eric's English Lounge Facebook 的最佳解答
淺談「假新聞」
最近上課時學到一個新單字「positionality」,讓我想到當前社群媒體上,不停看到的「fake news」——假新聞。
簡言之,「positionality」(位置性) 被定義為於種族、階級、性別、性取向以及能力等狀態中,創造你身分的社會與政治背景。位置性還描述了你的身分如何影響你對世界的理解與看法,以及潛在的偏見。
positionality 位置性;定位
https://terms.naer.edu.tw/detail/3390885/
https://www.lexico.com/definition/positionality
以下是我對「positionality」與 「fake news」的些許觀點:
“Fake news” has permeated all facets of life, ranging from social media interaction to presidential elections. Fake news can be defined as “fabricated information that mimics news media content in form but not in organizational process or intent” (Lazer et al., 2018, p. 1094). The creators and outlets of fake news do not ensure the accuracy and credibility of information, but rather disseminate misinformation or disinformation for purposes ranging from personal amusement to creating deceptions to achieve political aims. At times, fake news is created and disseminated by state or non-state actors using social media accounts and networks of bots designed to hijack feed algorithms of platforms such as Twitter or Facebook (Prier, 2017, p. 54). In the 2016 U.S. presidential campaign, Facebook estimated that up to 60 million bots were used to post political content. Some of the same bots were then used in an attempt to influence the 2017 French election (Lazer et al., 2018, p. 1095). Such campaigns can be understood as a form of information warfare, a comprehensive attempt to control and influence every facet of the information supply chain, thereby influencing public opinion and behaviors. (Prier, 2017, p. 54). Often, fake news is not directly created by actors that seek to manipulate but by journalists or content creators whose content favors or aligns with the narratives of these actors (Doshi, 2020).
從社群媒體的互動到總統選舉,「假新聞」(fake news)已滲透至生活的各個層面。假新聞可被定義為「在形式上而非組織過程或意圖上,模仿新聞媒體內容所捏造的資訊」(Lazer et al., 2018, p. 1094)。無論是出於個人愛好或為達政治目的而有所欺瞞,假新聞的製造者與傳播管道並不保證資訊的準確性與可信度,反而是為了散播錯誤訊息(misinformation)或扭曲訊息(disinformation)。有時,假新聞是由國家或非國家行為者(state or non-state actors)所製造與傳播,藉由社群媒體帳號及網絡機器人來劫持諸如臉書與推特等平臺的推送演算法(Prier, 2017, p. 54)。在2016年的美國總統大選中,臉書估計有多達6千萬個機器人被用來發布政治貼文。其中,有部分機器人被用於影響隔年的法國大選(Lazer et al., 2018, p. 1095)。此類行動可視為資訊戰(information warfare)的一種形式,一種對控制與影響資訊供應鏈各環節的全面嘗試,從而影響公眾輿論與行為(Prier, 2017, p. 54)。假新聞通常是由記者或內容創造者(content creators)所創造,而非試圖操弄的行為者,前者的內容偏好符合後者的敘事(Doshi, 2020)。
Nevertheless, while the term “fake news” is commonplace, there is no universal, measurable way to quantify the fakeness or truthfulness of news. There are many fact-checking and media-bias detection tools, but they cannot objectively detect and clarify the more subtle and nuanced aims of manipulative actors that play a crucial role in news production. It can also be argued that the veracity of news depends not only on the actors that seek to manipulate it, but also on the positionality of its consumers. Therefore, one’s initial line of defense against misleading news lies not in the plethora of fact-checking devices but more in one’s pre-existing dispositions and skills to think and act in response to misleading information. This ability can be referred to as critical thinking, which can be more concretely expounded as “reasonable and reflective thinking focused on deciding what to believe or do” (Ennis, 2011, p. 15).
然而,即便「假新聞」一詞隨處可見,卻沒有統一、可衡量的方式來量化新聞的虛假性或真實性。目前有許多事實查核與媒體偏見檢測工具,但它們無法客觀地檢測與說明行為操弄者更狡猾、更細緻的目標,而這些操弄者往往在新聞的生產中發揮著重要作用。我們也可以說,新聞的真實性不僅取決於試圖操弄它的行為者,同時還取決於新聞受眾的位置性。因此,一個人對抗誤導性新聞的第一道防線,不在於這些五花八門的事實查核方式,反而在於個人所固有的性格,以及針對誤導性資訊的思考與行動等相關技能。這種能力可稱為批判性思考(critical thinking),意即「專注於決定相信什麼或做什麼的理性思考與反思性思考」(Ennis, 2011, p. 15)。
Taiwan, also known as the Republic of China (ROC), is at the forefront of information warfare. It is wedged between the geopolitical struggles of global and regional hegemonies such as the United States and China, the People's Republic of China (PRC). Compounding the matter are the Taiwan’s own political actors vying for influence and power. This struggle seeps into all aspects of life and practice, mainly manifesting itself on social media, a battleground of information warfare. The Ministry of Education of Taiwan is cognizant of these information campaigns, and efforts have been made to introduce media literacy into all parts of its education system. According to the ministry, the government has tried to promote media literacy education since 2000 (MOE, 2002, p. 1), with one of its primary goals to cultivate its “citizens” abilities for independent learning, critical thinking, and problem solving” (MOE, 2002, p. 2).
臺灣,也被稱為中華民國,正處於資訊戰的最前線。這是全球霸權與地區霸權之間——如美國與中國(中華人民共和國)——的地緣政治對抗。使問題惡化的是臺灣自身的政治行動者對影響力與權力的奪取。這場對抗遍布於現實生活的各個面向,主要於社群媒體中——資訊戰的戰場——展露無遺。臺灣的教育部注意到了這些資訊的煙硝,並已努力將媒體素養引入其教育體系。據該部稱,自2000年以來,政府一直試圖推展媒體素養教育(MOE, 2002, p. 1),其主要目標之一是培養「公民獨立學習、批判性思考以及解決問題的能力。」(MOE, 2002, p. 2)。
★★★★★★★★★★★★
上述段落認為,由於個人的位置性(positionality),「假新聞」極難定義。此外,有許多人把不符合自身成見與偏好的新聞逕斥為假新聞。這其實相當危險,因為個人觀點將會變得愈發孤立與激進。
閱聽人應意識到,他們在網路上看到的每個資訊都有特定立場。是否真有毫無立場的新聞文章?為了對抗操弄性或強制性資訊(coercive information),我們必須意識到權力於個中的作用,以及我們自身的位置性如何形塑我們的詮釋。這是我們的第一道防線。
★★★★★★★★★★★★
參考文獻
Doshi, R. (2020, January). China steps up its information war in Taiwan. Foreign Affairs. Retrieved March, 21, 2021, from https://www.foreignaffairs.com/articles/china/2020-01-09/china-steps-its-information-war-taiwan
Ennis, R. H. (1985). A logical basis for measuring critical thinking skills. Educational leadership, 43(2), 44-48.
Lazer, D. M., Baum, M. A., Benkler, Y., Berinsky, A. J., Greenhill, K. M., Menczer, F., ... & Zittrain, J. L. (2018). The science of fake news. Science, 359(6380), 1094-1096.
MOE (Ministry of Education), Taiwan. (2002). White paper on media literacy educational policy. Retrieved March, 21, 2021, from http://english.moe.gov.tw/public/Attachment/ 2122416591771.pdf
Prier, J. (2017). Commanding the trend: Social media as information warfare. Strategic Studies Quarterly: SSQ, 11(4), 50-85.
★★★★★★★★★★★★
教育時評: http://bit.ly/39ABON9
相關詞彙: https://bit.ly/2UncrfI
TED相關影片: https://bit.ly/3BDsDKl
mainly詞性 在 浩爾譯世界 Facebook 的最讚貼文
早安~你收到邀請了嗎?
最近正紅的Clubhouse到底在幹嘛?
#今天來讀PCMag
👂This invite-only, audio-based iPhone app is like listening in on someone else's phone call, legally.
這款邀請制的iPhones語音軟體就像在合法地偷聽別人講電話。
🎤Wondering why you're hearing a lot about Clubhouse lately? Much like last week's "Gamestonk" controversy, we can partially blame Elon Musk. By popping up in a Clubhouse room this week, the world's richest man (for now) brought the service a lot of attention.
你好奇最近為何經常聽到Clubhouse嗎?就像上週的GME之亂,有一部分要怪伊隆馬斯克,這位(目前的)全球首富本週出現在Clubhouse房間裡,為此服務引來了眾多關注。
✍️Gamestonk: 馬斯克的推特發文,針對上個月GME股票(GameStop stock)變成散戶和做空機構之間戰爭的大軋空事件,stonk原指「密集的砲火」,在此變成新詞形容將GameSpot股票當成彈藥來砲轟攻擊
🎫Clubhouse was launched (along with COVID in the US!) in March 2020. It became a big deal to a select few in part because of its invite-only exclusivity, much like a real-world club membership. In those early days, it was an incredibly small community, mainly consisting of venture capitalists. It was quickly worth $100 million—and it only had 1,500 users at the time. Now it's open to a lot more than investors, even if it is still invite-only access.
Clubhouse在2020年3月推出(跟新冠病毒同時出現在美國!),基於其邀請制的獨家性質,而在少數菁英中顯得很了不起,就像是現實世界的俱樂部會員資格。剛開始還只有極小的社群,主要都是創投業者,其估值很快便高達一億美金,當時還只有1500名用戶,如今開放給投資人以外更廣的用戶,即使仍需被邀請才能加入。
Clubhouse有什麼賺錢方法?
加入每日國際選讀,看懂全球最新潮流
https://events.storm.mg/member/HOWSJ/
——
原文連結請看留言
——
#告訴我✍🏻「你玩Clubhouse的心得」
就送你【invite-only單字包】!
#深夜玩到欲罷不能
#只想偷聽不想說話
#還沒人邀請我QQ
#我不是哀鳳用戶...
#歡迎每早加入我和小路的直播間🌍
#全球串連早安新聞 #上週神秘嘉賓是李開復老師
mainly詞性 在 大和きり Youtube 的最佳解答
この名前くらいは覚えて帰れ
(English version is below.)
はじめまして。大和きりです。
syudouさんの爆笑を女性キーでcoverさせていただきました。
投稿されたのを聞いてすぐに、これはcoverしよう!と思っていた楽曲なのでやっと歌えて嬉しいな。
言葉遣いが秀逸で、歌詞1文字1文字を大事にしてる感じがすごく好きです。
歌と動画…大和きり
【SNS】
◾︎Instagram : https://www.instagram.com/kiri_mri_/?...
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前回cover↓
踊/Ado covered by 大和きり
https://youtu.be/iGFCsRjmAuI
Thank you for watching.
I'm a Japanese Singer-songwriter.
This channel mainly posts covers of anime songs&Vocaloid songs.
Please subscribe to my channel!
Bakushou / syudou
covered by Kiri Yamato.
◾本家様
https://youtu.be/KQPpw3dzEks
■関連動画
https://youtu.be/HpTQTGIlOVU
https://youtu.be/wnyjYwh6UDc
#爆笑 #syudou #マジカルラブリー
![post-title](https://i.ytimg.com/vi/4MykpssudDo/hqdefault.jpg)
mainly詞性 在 大和きり Youtube 的最讚貼文
壁の外へ。
(English version is below.)
はじめまして。
大和きりです。
TVアニメ、『バック・アロウ』OP
LiSA様のdawnをcoverさせていただきました。
バック・アロウの第1話を見た時は何だこの題名は...と驚きつつ笑
完全にギャグよりなのかと思っていましたが、キャラクターたち各々に信じるもの(信念)があって面白いですね( ¨̮ )
皆さんの信念はなんですか?
■SNS
Official Instagram : https://www.instagram.com/kiri_mri_/?...
Official Twitter : https://twitter.com/kiri_mri_
Thank you for watching.
I'm a Japanese Singer-songwriter.
This channel mainly posts covers of anime songs&Vocaloid songs.
Please subscribe to my channel!
TV anime 『BACK ARROW』OP
dawn/LiSA covered by Kiri Yamato.
◾️dawn/LiSA
https://youtu.be/9JUVJLF6XWI
◾️【期間限定公開】TVアニメ『バック・アロウ』ノンクレジットオープニング(第5話・第6話)/LiSA「dawn」
https://youtu.be/9OueynwlbLI
◾️TVアニメ『バック・アロウ』PV第1弾
https://youtu.be/bHJXZS0kRYs
◾️TVアニメ『バック・アロウ』PV第2弾
https://youtu.be/AbdJ4xLtBes
#dawn #LiSA #バックアロウ
![post-title](https://i.ytimg.com/vi/xa5saqygtxc/hqdefault.jpg)
mainly詞性 在 大和きり Youtube 的精選貼文
強く強くなりたいんだよ。
(English version is below.)
初めまして。大和きりです。
TVアニメ 『BEASTARS』第2期OP
YOASOBI様の怪物をカバーさせていただきました。
BEASTARSは原作を読んでいる作品だったので、歌いながら、「ここの歌詞はあのシーンかなぁ」と思えるところがたくさんあって楽しかったな。
■SNS
Official Instagram : https://www.instagram.com/kiri_mri_/?...
Official Twitter : https://twitter.com/kiri_mri_
Thank you for watching.
I'm a Japanese Singer-songwriter.
This channel mainly posts covers of anime songs&Vocaloid songs.
Please subscribe to my channel!
TV anime 『BEASTARS』Season2
Opening Thema
Monster/YOASOBI covered by Kiri Yamato
■怪物 - YOASOBI
https://www.youtube.com/watch?v=dy90tA3TT1c
◾️TVアニメ『BEASTARS』第2期 PV
https://youtu.be/Oyj2vc7bcdM
◾️ノンクレジットOP
https://youtu.be/LJBHySglLXU
#怪物 #YOASOBI #BEASTARS
![post-title](https://i.ytimg.com/vi/yjtflH6r7WE/hqdefault.jpg)
mainly詞性 在 班班的語言世界Podcast EP6 - 詞性是什麼?名詞、動詞、形容詞 的推薦與評價
語言學習podcast #語言學習心得#英語學習#外語學習#泰語學習#外語學習心得#外語學習建議# 詞性 #名詞#動詞#形容詞#副詞#文法很開心終於產出我的PODCAST ... ... <看更多>