CityU Quali-Run for Wellness 2007

30 5

45

90 4 4.5

aerobic metabolism
anaerobic metabolism









800
160
180

Fartlek

Fartlek

Fartlek

1 http://www.hkpe.net
 CityU Quali-Run for Wellness 2007

Fartlek

1. 15 20
2. 200 300
400
3. 800

1200 3000
resistance


4.

5. 300

6. 800 1200
weight training

5 15

circuit training

Fartlek


Fartlek
ACSM
Interval Running 2 3





Repetition Running

600
ballistic
85%
actions (stretch

reflex)

3 7

200

2 http://www.hkpe.net
 CityU Quali-Run for Wellness 2007

1
2 1960 Astrand


Wilt
350
1968
1
Wilt
30 1

Sharkey, 1986 Christensen 1960

Wilt 8
2 5 20
6 4 1300

Fox Bowers Foss 1993
16.5 mM 1 mM 10

5 30

20 6670
80 85%
4.8
220
mM

Fox

Bowers Foss1993

85 90%
Astrand Rodahl1986

1930

(Reilly1981)Gerschler Reindall

1


350




2.2 mM1
mM Astrand Rodahl 1986

16.5 mM13.2 mM

3 http://www.hkpe.net
 CityU Quali-Run for Wellness 2007

(Watts Wilsonn.d.) Sharkey (1986)

1500 3 40 2 5
8 400 57 58
3 300 (Alford, 15 1:1
Holmes, Hill Wilson1985

Emil Zatopek 1952 5000 10000 90

20 200 40 400 20 Gaiga Docherty 1995
200


Fox
(1993)
100 200 800
300 400 1:1 1:1.5
400 600
1:2
180 1:3 Babineau Leger
120 (Alford 1997 400 800
1985Reilly1981Watts Wilson 1600 5:1
n.d.)Watts Wilson 800
100 200 300 5000
1500 400 5000 5:1
10000 200 400 600

BogdanisNevillLakomyGraham
FoxBowers Foss (1993)
Louis1996SignorileIngalls Tremblay1993

(work-relief ratio) Wilt (1968)

Wilt 55 220
1.5 5
3 (Jensen 110 220
Fisher1979) 110 220 3 5
Fox (1993) 440
85 95%Sharkey 1 1 4
Holleman (1967) 440 440
150 1 440
3 4

4 http://www.hkpe.net
 CityU Quali-Run for Wellness 2007

722

---------------------------------------------------------------------------
200 300 400 600
---------------------------------------------------------------------------
70.0% 19-21 60-90 31.67 51.40 1:13.87 2:03.38

Gardner 72.5%
75.0%
16-18
13-15
60-90
1-2
30.58
29.56
49.62
47.97
1:11.32
1:08.95
1:59.13
1:55.16
77.5% 10-12 1-2 28.61 46.42 1:06.72 1:51.44
Purdy (1970)
80.0% 8-9 2-3 27.71 44.97 1:04.64 1:47.96
82.5% 6-7 2-3 26.87 43.61 1:02.68 1:44.69
1936 85.0% 4-5 3-4 26.08 42.33 1:00.84 1:41.61
87.5% 3-4 3-4 25.34 41.12 59.10 1:38.71
90.0%
92.5%
2-3
1-2
4-5
4-5
24.63
23.97
39.97
38.89
57.46
55.90
1:35.97
1:33.37
95.0% 0-1 23.34 37.87 54.43 1:30.91

---------------------------------------------------------------------------
800 1000 1200 1500
---------------------------------------------------------------------------
72.5% 16-18 60-90 2:48.24
75.0% 13-15 1-2 2:42.64 3:32.37
77.5%
80.0%
10-12
8-9
1-2
2-3
2:37.39
2:32.47
3:25.52
3:19.10
4:14.35
4:06.40 5:18.87

Gardner Purdy 82.5%

85.0%
6-7
4-5
2-3
3-4
2:27.85
2:23.50
3:13.07
3:07.39
3:58.93
3:51.90
5:09.20
5:00.11
87.5% 3-4 3-4 2:19.40 3:02.03 3:45.28 4:51.54
90.0% 2-3 4-5 2:15.53 2:56.98 3:39.02 4:43.44
92.5% 1-2 4-5 2:11.87 2:52.19 3:33.10 4:35.78
95.0% 0-1 2:08.40 2:47.66 3:27.49 4:28.52

---------------------------------------------------------------------------
1600 2000 2400 3200
---------------------------------------------------------------------------
80.0%
82.5%
8-9
6-7
2-3
2-3
5:43.59
5:33.18 7:09.09

(world wide 85.0%

87.5%
4-5
3-4
3-4
3-4
5:23.38
5:14.14
6:56.47
6:44.57
8:31.19
8:16.58
11:42.27
11:22.20

webwww) 2
90.0% 2-3 4-5 5:05.42 6:33.33 8:02.79 11:03.25
92.5% 1-2 4-5 4:57.16 6:22.70 7:49.74 10:45.33
95.0% 0-1 4:49.34 6:12.63 7:37.38 10:28.34
Quintessential Sophistry Point and Pace
Calculator Michael Sargent 20 200
DOS Windows 722
31.67 200
60 90 20

1500
4 16 722

Gardner Purdy (1970)

2%
0.02
Gardner Purdy

2

http://www.uvm.edu/~msargent/qspoints.htm

5 http://www.hkpe.net
 CityU Quali-Run for Wellness 2007

722 3

600 400 300 200

4 722
3 x 4 = 12
77.5%

600 (151.44)1-2
3x 400 (106.72)1-2
300 (46.42)1-2
200 (28.61)1-2
722 800
5 400 722
400 100.841
3 x 600 (151.44) 1-2
0.84 3 4 3 x 400 (106.72) 1-2
85% 3 x 300 (46.42) 1-2
3 x 200 (28.61) 1-2

5 x 400 (100.84)3-4

722 10
1000 722
1000 325.523 722
25.52
1 2
77.5%
200 (28.61)1-2
3x 300 (46.42)1-2
10 x 1000 (325.52)1-2 400 (106.72)1-2
600 (151.44)1-2

722 5000
5 2000 1500 3 x 200 (28.61) 1-2
3 x 300 (46.42) 1-2
1000 600 400 722
3 x 400 (106.72) 1-2
5 85% 3 x 600 (151.44) 1-2
85%

656.47 (2000 ) 500.11 (1500 )
307.39 (1000 )141.46 (600 )100.84
(400 ) 4 5

1 x 2000 (656.47)4-5 722 800

1 x 1500 (500.11)4-5 1000 1200 2 6
1 x 1000 (307.39)4-5 722 2 x 3 = 6
1 x 600 (141.46)4-5
82.5%
1 x 400 (100.84)4-5

6 http://www.hkpe.net
 CityU Quali-Run for Wellness 2007

2 3 4 x 400 (111.32) [72.5%]

3 x 400 (106.72) [77.5%]

2 x 400 (104.64) [80%]

1 x 800 (227.85)2-3 1 x 400 (100.84) [85%]
1 x 1000 (313.07)2-3 3
2 x 1200 (358.93) 2-3
1 x 1000 (313.07)2-3

1 x 800 (227.85)2-3



8
1/8
722

1 75% 1/14 12 x 200 (28.61) [77.5%]

1 77.5% 1/11 12 x 300 (46.42) [77.5%]
1 80% 1/8 9 x 400 (104.64) [80%]
1 82.5% 1/6 1/3
1 85% 1/4

1 87.5% 1/3
3
= 1 /100 2 x 200 (28.61) [77.5%]
2 x 300 (46.42) [77.5%]
722 400 3 x 400 (104.64) [80%]
2 x 300 (46.42) [77.5%]
2 x 200 (28.61) [77.5%]
3
400 (108.95) [75%]
400 (106.72) [77.5%]
400 (104.64) [80%]

400 (102.68) [82.5%]
400 (100.84) [85%]
400 (59.10 ) [87.5%]
3

4 72.5% 1/4
3 77.5% 1/4
2 80% 1/4
1 85% 1/4
= 1

722

7 http://www.hkpe.net
 CityU Quali-Run for Wellness 2007

Astrand Rodahl1986

Foster 1995 10%

VernacchiaMcGuire Cook1992
Fox 1993
Practice does

not necessary make perfect

1
2
3
Principle of Specificity

Fox
1993 Hewson Hopkins1996

Principle of Individual
Differences

Foster 1995


Principle of Progressive
Overload

1931 Christensen

8 http://www.hkpe.net
 CityU Quali-Run for Wellness 2007
1986
Sharkey 1986
Hopkins1991
ACSM Online 1998, November. Physical Activity Pyramid
Shows Simple Way to Physical Activity.
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Astrand, I., Astrand, P.-O., Christensen, E. H., and Hedman, R.
1960 . Intermittent muscular work. Acta
Physiologica Scandinavica, 48, 448-453.
Astrand, P.-O., and Rodahl, K. 1986. Textbook of Work
Physiology: Physiological Bases of Exercise 3rd ed..
Singapore: McGraw-Hill.
Babineau, C., and Leger, L. 1997. Physiological response
of 5/1 intermittent aerobic exercise and its relationship
to 5 km endurance performance. International Journal
of Sports Medicine, 181, 13-19.
Bogdanis, G. C., Nevill, M. E., Lakomy, H. K. A., Graham, C.
M., and Louis, G. 1996. Effects of active recovery
on power output during repeated maximal sprint
cycling. European Journal of Applied Physiology, 74,
461-469.
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Scandinavica, 50, 269-287.
Foster, C., Hector, L. L., Welsh, R., Schrager, M., Green, M.
A., and Snyder, A. C.1995. Effects of specific versus
cross-training on running performance. European
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Dubuque, IA: Wm. C. Brown.
Gaiga, M. C., and Docherty, D. 1995. The effect of an
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anaerobic performance. Canadian Journal of Applied
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Gardner, J. B., & Purdy, J. G. (1970). Computerized Running
Training Programs. Los Altos: Tafnews Press.
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Hewson, D. J., and Hopkins, W. G. 1984. Specificity of
training and its relation to the performance of distance
runners. International Journal of Sport Medicine, 17(3),
199-204.
Hopkins, W.G. (1991). Quantification of training in
competitive sports: Methods and application. Sports
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Athletic Conditioning 2nd ed.. Philadelphia: Lea &
Febiger.
Reilly, T. 1981. Considerations in endurance training. In T.
Reilly Ed., Sports Fitness and Sports Injuries pp.
79-90. London: Faber and Faber.
Sharkey, B. J. 1986. Coaches Guide to Sport Physiology.
Champaign, IL: Human Kinetics.
Sharkey, B.J., and Holleman, J. P. 1967. Cardiorespiratory
adaptatons to training at specified intensities. The
Research Quarterly, 384, 698-704.
Signorile, J. F., Ingalls, C., and Tremblay, L. M. 1993. The
effects of active and passive recovery on short-term,
high intensity power output. Canadian Journal of
Applied Physiology, 181, 31-42.
Vernacchia, R., McGuire, R., and Cook, D. (1992). Coaching
Mental Excellence. Dubuque, IA: Wm. C. Brown
Communications.
Watts, D. C. V., and Wilson, H. n.d.. Middle and Long
Distance, Marathon and Steeplechase. London: British
Amateur Athletic Board.
Wilt, F. 1968. Training for competitive running. In H. Falls
ed, Exercise Physiology. New York: Academic
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1990