FITT-VP?????????????????????????
FITT-VP?Frequency?Intensity?Time?Type?Volume?Progression????????ACSM???????????????????????3??????????????????????????????????????????????????????????????????
?????????????????????????????%1RM???????????????RPE?????????????????????????????????????????????????????????????????
FITT-VP???
| ?? | ?? | ????? | ???????? |
|---|---|---|---|
| Frequency | ????????? | ?2???5??? | ??????????????? |
| Intensity | 1?????? | RPE?%1RM?%HRR?METs | ???????????????? |
| Time | 1??????? | ?????????? | ?????????????? |
| Type | ???? | ??????????????? | ????????????????? |
| Volume | ????? | MET??????????? | ?????????????????? |
| Progression | ???? | ??????????? | ?????????????????? |
ACSM????????
| ?? | ?? | ?? | ?? | ? |
|---|---|---|---|---|
| ??? | ?????5?????????3??? | 40/50?85%HRR?RPE 12?16 | 1?20?60? | ???150?300?/???????75?150?/? |
| ?? | ?????2?3? | ???60?70%1RM?????80%????? | 1??2?4??? | 8?12?????????? |
| ??? | ?2?3??? | ???????? | 10?30??? | ?????60??? |
RPE?%1RM?HRR?METs?????
| ?? | ??? | ?? | ???? | ?? |
|---|---|---|---|---|
| RPE | 12?13?????14?16???? | ?????????? | ????????? | ??????? |
| %1RM | ???60?85%?????80?100% | ??????? | ?????????? | ????????? |
| %HRR | 40/50?59%?????60?89%???? | ???????????? | ?????? | ???????????? |
| METs | 1MET?????? | ???????????? | ????????? | ?????????????? |
????????
| ? | ?? | ?????? |
|---|---|---|
| ?????=(HRmax-HRrest)???+HRrest | Karvonen? | HRR????????? |
| ????=?????????? | ??????? | ???????? |
| ???????=?????RPE??? | ???????? | ????????????? |
| MET??/?=METs??? | ??????? | ???????????? |
Progression?????
Progression?????????????????????????????????????????????????????5?10%???????????????????????????????????????????????????????????
| ?? | ???? | ??? | ??? |
|---|---|---|---|
| ??? | ??????? | ?2???3????????? | ????????????? |
| ??? | ????????? | ????????????? | ??????????? |
| ???? | ????????????? | 3????+1???? | ??????????????? |
???????????5??
Q1. FITT-VP?V???????
???Volume
Volume??????????????????????????????????????????
Q2. ??????????????????????
???150?300?/?
?????????150?300?/?????????????????????????????????
Q3. ?????????????????????????
???Karvonen??HRR??
HRR???????????????????????????????
Q4. ??????????????
???60?85%1RM
??????????????????????60?85%1RM????????????
Q5. Progression???????
???????????????????????
???????????????????????????????????????
? ???????????? ? ??????????? ? ?????????? ?
CHT（ホリスティック・ヘルストレーナー）資格をご検討の方へ
cortisアカデミーが認定する次世代トレーナー資格。運動・栄養・メンタル・休養を統合的に扱える人材を育成します。
テーマソング / cortis music
体型で仕事ができそうと思われる理由を科学的に解説する歌