WORK BOOK HỌC PHẦN 3

WORK BOOK
EXERCISE TECHNIQUE
& COACHING SKILL
Giảng viên: Trần Công Đại Phong.
Fitness Master Trainer.
Mục lục
Phần 1: Tổng quan về thiết kế chương trình luyện tập – đánh giá tư thế.
Phần 2: Chuẩn hóa chuyển động và kỹ năng huấn luyện.
Phần 3: Các giai đoạn huấn luyện.

PHẦN 1: TỔNG QUAN VỀ THIẾT KẾ CHƯƠNG TRÌNH
LUYỆN TẬP – ĐÁNH GIÁ TƯ THẾ
1. Thế nào là thiết kế chương trình luyện tập?

_LÀ việc huấn luyện viên sắp xếp các kế hoạch, các hoạt động huấn luyện, các bài tập một cách
có mục đích để giúp khách hàng đạt được mục tiêu về thể chất của mình
- Độ tuổi
- Giới tính
- Kinh nghiệm thể chất
- Trình độ tập luyện
- Họ sẽ bắt đầu tập luyện với mình từ đâu?
2. Gọi tên các bước cơ bản trong thiết kế chương trình luyện tập?
3. Liệt kê các mục tiêu luyện tập phổ biến hiện nay của của khách hàng? Đưa ra những điều kiện
lý tưởng về thể chất để đạt được các mục tiêu luyện tập đó?
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4. Liệt kê các phương pháp đánh giá thể chất cơ bản trong Fitness?
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5. Tại sao phải thực hiện các đánh giá thể chất trước khi tiến hành luyện tập cho khách hàng?
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6. Kể tên các giai đoạn trong chương trình huấn luyện tích hợp toàn diện?
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7. Liệt kê các thông số huấn luyện cơ bản trong thiết kế chương trình luyện tập?
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8. Người mới tập nên luyện tập với cường độ huấn luyện như thế nào? Tại sao?
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9. Số rep ở ngưỡng cao có tác dụng gì? Nó thường phù hợp với những khách hàng như thế nào?
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10. Liệt kê và giải thích 5 yếu tố cơ bản của Fitness?

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11. Liệt kê 6 yếu tố kỹ năng fitness căn bản?

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12. Có bao nhiêu bước trong đánh giá tư thế cho khách hàng? Gọi tên và giải thích từng bước?
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13. Khi quan sát từ phía trước mặt, huấn luyện viên sẽ quan sát những vị trí nào trên cơ
thể? Có thể phát hiện ra những dạng sai lệch tư thế gì?
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14. Khi quan sát phía bên, huấn luyện viên sẽ quan sát những vị trí nào? Những dạng sai lệch tư
thế nào có thể phát hiện từ phía bên?
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15. Hãy mô phỏng những vấn đề rủi ro khách hàng có thể gặp phải khi mắc phải tư thế bàn chân
quay sấp quá mức? hướng dẫn khách hàng xác định đúng tư thế của bàn chân và cổ chân?
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16. Tư thế xương chậu nghiêng phía trước có ảnh hưởng gì đến các phần khác của cơ thể?
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17. Hãy mô phỏng những vấn đề rủi ro khách hàng có thể gặp phải khi mắc phải dạng sai lệch tư
thế xương chậu nghiêng phía trước?
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18. Tư thế ngực gù quá mức sẽ ảnh hưởng gì đến các phần khác của cơ thể và sẽ gây ra rủi ro gì
cho khách hàng trong luyện tập và sinh hoạt?
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19. Tư thế đầu chức về phía trước quá mức sẽ ảnh hưởng như thế nào đến các phần khác? Nó
gây ra những vấn đề gì đối với cơ thể khách hàng?
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20. Hãy mô tả một tư thế chuẩn ? đưa ra phương pháp xác định một tư thế đúng cho khách
hàng?
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PHẦN 2 – CHUẨN HÓA CHUYỂN ĐỘNG & KỸ NĂNG
HUẤN LUYỆN
CÁC CHUYỂN ĐỘNG NỀN TẢNG TRONG LUYỆN TẬP FITNESS
SQUAT
ROTATIO
DEADLIFT
N
PULL PUSH
1. SQUAT
Kháiniệm:_____________________________________________________________________________
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Tácdụng._____________________________________________________________________________
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Phân loại:
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2. Deadlift
Kháiniệm:_____________________________________________________________________________
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Tácdụng._____________________________________________________________________________
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Phân loại:
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3. Đẩy
Kháiniệm:_____________________________________________________________________________
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Tácdụng._____________________________________________________________________________
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Phân loại:
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4. Kéo
Kháiniệm:_____________________________________________________________________________
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Tácdụng._____________________________________________________________________________
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Phân loại:
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● PHÂN LOẠI BÀI TẬP THEO CHUỖI:
Bài tập dạng chuỗi đóng:
Khái niệm:
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Ưu điểm:
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Nhược điểm:
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Bài tập chuỗi mở:
Khái niệm:
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Ưu điểm:
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Nhược điểm:
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KỸ NĂNG HUẤN LUYỆN BÀI TẬP
TELL SHOW DO REINFORCEMENT
Tell – giới thiệu bài tập:
Mục tiêu
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Những điều cần làm:

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Yêu cầu:
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Show – làm mẫu bài tập
Mục tiêu
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Yêu cầu:
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Do – cho khách hàng tập thử
Mục tiêu
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Yêu cầu:
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Reinforcement – củng cố bài tập
Mục tiêu
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Yêu cầu:
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CHUẨN HÓA CHUYỂN ĐỘNG CƠ BẢN
Các chuyển động thân dưới:
1.Hip hinge
Tác dụng vai trò:

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Hướng dẫn:
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Tư thế chuẩn bị:

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Thực hiện bài tập:
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Kết thúc bài tập:

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Lưu ý:
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Lỗi sai thường gặp:

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2.Box squat

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Hướng dẫn:
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Lưu ý:
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3.Body weight squat.

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Hướng dẫn:
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Lưu ý:
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4.Dumbbell goblet squat

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Hướng dẫn:
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Lưu ý:
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5.Barbell back Squat:

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Hướng dẫn:
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Lưu ý:
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6. Barbell Front squat:

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Hướng dẫn:
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Lưu ý:
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Deadlift
1. Dumbbell deadlift

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Hướng dẫn:
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Lưu ý:
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2. Barbell conventional deadlift
Tác dụng vai

trò:__________________________________________________________________________________
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Hướng dẫn:
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Lưu ý:
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3. Barbell Romanian deadlift

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Hướng dẫn:
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Lưu ý:
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4. Barbell Sumo deadlift

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Hướng dẫn:
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Lưu ý:
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● Các chuyển động thân trên:

Đẩy – Push:
1. Machine chest press

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Hướng dẫn:
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Lưu ý:
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2. Barbell bench press

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Hướng dẫn:
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Lưu ý:
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3. Barbell incline bench press

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Hướng dẫn:
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Lưu ý:
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4. Barbell decline bench press

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Hướng dẫn:
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Lưu ý:
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5. Dumbbell bench press

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Hướng dẫn:
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Lưu ý:
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6. Machine shoulder press

Tác dụng
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Hướng dẫn:
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Lưu ý:
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7. Barbell Over head press
Tác dụng
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Hướng dẫn:
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Lưu ý:
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8. Dumbbell overhead press

Tác dụng
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Hướng dẫn:
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Lưu ý:
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9. Seated dumbbell over head press.

Tác dụng
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Hướng dẫn:
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Lưu ý:
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10. Push up
Tác dụng
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Hướng dẫn:
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Lưu ý:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
● Chuyển động kéo – Pull
1. Lat pull down.

Tác dụng vai
trò:__________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Hướng dẫn:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Lưu ý:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
2. Pull up
Tác dụng
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
__________________________________________________________________________________
Hướng dẫn:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Lưu ý:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
3. Seated cable row

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
__________________________________________________________________________________
Hướng dẫn:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Lưu ý:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
4. Barbell bend over row.
Tác dụng
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
__________________________________________________________________________________
Hướng dẫn:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Lưu ý:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
5. Dumbbell bend over row.

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
__________________________________________________________________________________
Hướng dẫn:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Lưu ý:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
6. Dumbbell one arm bend over row

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
__________________________________________________________________________________
Hướng dẫn:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Lưu ý:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
7. Standing cable row

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
__________________________________________________________________________________
Hướng dẫn:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Lưu ý:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
PHẦN 3 - MÔ HÌNH HUẤN LUYỆN TÍCH HỢP TOÀN
DIỆN
1. Các giai đoạn huấn luyện trong mô hình huấn luyện tích hợp toàn diện bao gồm:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
2. Tại sao phải phân chia chương trình huấn luyện fitness ra thành nhiều giai đoạn khác nhau:
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
3. Các nội dung huấn luyện trong chương trình huấn luyện tích hợp toàn diện là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
4. Giai đoạn đầu tiên trong mô hình huấn luyện tích hợp toàn diện là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
5. Mục tiêu huấn luyện trong giai đoạn đầu tiên của mô hình huấn luyện tích hợp toàn diện là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
6. Giai đoạn đầu tiên trong mô hình huấn luyện sẽ phù hợp với những khách hàng có đặc điểm
như thế nào?
______________________________________________________________________________
______________________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
______________
7. Khách hàng giảm mỡ có cần thiết phải luyện tập giai đoạn đầu tiên của chương trình huấn
luyện tích hợp toàn diện không? Tại sao?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
8. Nội dung huấn luyện dẻo dai được sử dụng bao gồm những hình thức giãn cơ gì? Nêu tác
dụng và cách thực hiện của từng hình thức giãn cơ?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
9. Nội dung huấn luyện cơ trọng tâm trong giai đoạn 1 hướng đến mục tiêu gì? Kể tên
4 bài tập cơ trọng tâm điển hình có thể sử dụng trong giai đoạn 1?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
10. Nội dung huấn luyện thăng bằng trong giai đoạn 1 hướng đến mục tiêu gì? Kể tên 4 bài tập
thăng bằng điển hình trong giai đoạn 1?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
11. Hãy đưa ra những hướng dẫn chung về cách sử dụng các thông số huấn luyện( set, rep, bài
tập, rest ) cho phần huấn luyện cơ trọng tâm và thăng bằng trong giai đoạn 1?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
12. Mục tiêu chính của huấn luyện kháng lực trong giai đoạn 1 là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
13. Đâu là các chuyển động chính khách hàng cần thực hiện chuẩn xác trong giai đoạn 1?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
14. Hãy đưa ra những hướng dẫn chung về cách thức sử dụng các thông số huấn luyện trong huấn
luyện kháng lực trong giai đoạn 1?
15. Giai đoạn 1 thông thường được kéo dài trong khoảng thời gian bao lâu?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
GIAI ĐOẠN 2 – TĂNG CƯỜNG THỂ CHẤT

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
4. Giai đoạn thứ 2 trong mô hình huấn luyện tích hợp toàn diện là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
5. Mục tiêu huấn luyện trong giai đoạn thứ 2 của mô hình huấn luyện tích hợp toàn diện là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
6. Giai đoạn thứ 2 trong mô hình huấn luyện sẽ phù hợp với những khách hàng có đặc điểm như
thế nào?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
7. Khách hàng giảm mỡ có cần thiết phải luyện tập giai đoạn thứ 2 của chương trình huấn luyện
tích hợp toàn diện không? Tại sao?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
8. Nội dung huấn luyện dẻo dai được sử dụng trong giai đoạn thứ 2 bao gồm những hình thức
giãn cơ gì? Nêu tác dụng và cách thực hiện của từng hình thức giãn cơ?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
9. Nội dung huấn luyện cơ trọng tâm trong giai đoạn thứ 2 hướng đến mục tiêu gì? Kể tên 4 bài
tập cơ trọng tâm điển hình có thể sử dụng trong giai đoạn thứ 2?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
10. Nội dung huấn luyện thăng bằng trong giai đoạn thứ 2 hướng đến mục tiêu gì? Kể tên 4 bài
tập thăng bằng điển hình trong giai đoạn thứ 2?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
tập, rest ) cho phần huấn luyện cơ trọng tâm và thăng bằng trong giai đoạn thứ 2?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
12. Mục tiêu chính của huấn luyện kháng lực trong giai đoạn thứ 2 là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
13. Đâu là các chuyển động chính khách hàng cần thực hiện chuẩn xác trong giai đoạn
thứ 2?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
luyện kháng lực trong giai đoạn thứ 2?
15. Giai đoạn thứ 2 thông thường được kéo dài trong khoảng thời gian bao lâu?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
GIAI ĐOẠN 3 – TỐI ƯU KẾT QUẢ

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
4. Giai đoạn thứ 3 trong mô hình huấn luyện tích hợp toàn diện là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
5. Mục tiêu huấn luyện trong giai đoạn thứ 3 của mô hình huấn luyện tích hợp toàn diện là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
6. Giai đoạn thứ 3 trong mô hình huấn luyện sẽ phù hợp với những khách hàng có đặc điểm như
thế nào?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
7. Khách hàng giảm mỡ có cần thiết phải luyện tập giai đoạn thứ 3 của chương trình huấn luyện
tích hợp toàn diện không? Tại sao?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
8. Nội dung huấn luyện dẻo dai được sử dụng trong giai đoạn thứ 3 bao gồm những
hình thức giãn cơ gì? Nêu tác dụng và cách thực hiện của từng hình thức giãn cơ?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
9. Nội dung huấn luyện cơ trọng tâm trong giai đoạn thứ 3 hướng đến mục tiêu gì? Kể tên 4 bài
tập cơ trọng tâm điển hình có thể sử dụng trong giai đoạn thứ 3?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
10. Nội dung huấn luyện thăng bằng trong giai đoạn thứ 3 hướng đến mục tiêu gì? Kể
tên 4 bài tập thăng bằng điển hình trong giai đoạn thứ 3?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
tập, rest ) cho phần huấn luyện cơ trọng tâm và thăng bằng trong giai đoạn thứ 3?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
12. Mục tiêu chính của huấn luyện kháng lực trong giai đoạn thứ 3 là gì?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
______________
13. Đâu là các chuyển động chính khách hàng cần thực hiện chuẩn xác trong giai đoạn thứ 3?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
luyện kháng lực trong giai đoạn thứ 3?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
15. Giai đoạn thứ 3 thông thường được kéo dài trog khoảng thời gian bao lâu?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

WORK BOOK HỌC PHẦN 3

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WORK BOOK HỌC PHẦN 3

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WORK BOOK

Phần 2: Chuẩn hóa chuyển động và kỹ năng huấn luyện.

Phần 3: Các giai đoạn huấn luyện.

1. Thế nào là thiết kế chương trình luyện tập?

10. Liệt kê và giải thích 5 yếu tố cơ bản của Fitness?

11. Liệt kê 6 yếu tố kỹ năng fitness căn bản?

CÁC CHUYỂN ĐỘNG NỀN TẢNG TRONG LUYỆN TẬP FITNESS

● PHÂN LOẠI BÀI TẬP THEO CHUỖI:

Bài tập dạng chuỗi đóng:

Bài tập chuỗi mở:

TELL SHOW DO REINFORCEMENT

Tell – giới thiệu bài tập:

Những điều cần làm:

Show – làm mẫu bài tập

Những điều cần làm:

Do – cho khách hàng tập thử

Những điều cần làm:

Reinforcement – củng cố bài tập

Những điều cần làm:

Các chuyển động thân dưới:

Tác dụng vai trò:

Tư thế chuẩn bị:

Kết thúc bài tập:

Lỗi sai thường gặp:

Tác dụng vai trò:

Tư thế chuẩn bị:

Thực hiện bài tập:

Kết thúc bài tập:

Lỗi sai thường gặp:

Tác dụng vai trò:

Tư thế chuẩn bị:

Thực hiện bài tập:

Lỗi sai thường gặp:

4.Dumbbell goblet squat

Tác dụng vai trò:

Thực hiện bài tập:

Kết thúc bài tập:

Lỗi sai thường gặp:

5.Barbell back Squat:

Tư thế chuẩn bị:

Thực hiện bài tập:

Lỗi sai thường gặp:

6. Barbell Front squat:

Tác dụng vai trò:

Tư thế chuẩn bị:

Thực hiện bài tập:

Kết thúc bài tập:

Lỗi sai thường gặp:

Tác dụng vai trò:

Tư thế chuẩn bị:

Thực hiện bài tập:

Lỗi sai thường gặp:

2. Barbell conventional deadlift

Tác dụng vai

Tư thế chuẩn bị:

Thực hiện bài tập:

Kết thúc bài tập:

Lỗi sai thường gặp:

Tác dụng vai trò:

Tư thế chuẩn bị:

Kết thúc bài tập:

Lỗi sai thường gặp:

4. Barbell Sumo deadlift