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首页> 外文期刊>International Journal of General Medicine >Exercise order affects the total training volume and the ratings of perceived exertion in response to a super-set resistance training session
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Exercise order affects the total training volume and the ratings of perceived exertion in response to a super-set resistance training session

机译：运动顺序会影响总训练量和对超级阻力训练过程的感知劳累等级

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Abstract: The super-set is a widely used resistance training method consisting of exercises for agonist and antagonist muscles with limited or no rest interval between them – for example, bench press followed by bent-over rows. In this sense, the aim of the present study was to compare the effects of different super-set exercise sequences on the total training volume. A secondary aim was to evaluate the ratings of perceived exertion and fatigue index in response to different exercise order. On separate testing days, twelve resistance-trained men, aged 23.0 ± 4.3 years, height 174.8 ± 6.75 cm, body mass 77.8 ± 13.27 kg, body fat 12.0% ± 4.7%, were submitted to a super-set method by using two different exercise orders: quadriceps (leg extension) + hamstrings (leg curl) (QH) or hamstrings (leg curl) + quadriceps (leg extension) (HQ). Sessions consisted of three sets with a ten-repetition maximum load with 90 seconds rest between sets. Results revealed that the total training volume was higher for the HQ exercise order (P = 0.02) with lower perceived exertion than the inverse order (P = 0.04). These results suggest that HQ exercise order involving lower limbs may benefit practitioners interested in reaching a higher total training volume with lower ratings of perceived exertion compared with the leg extension plus leg curl order.
机译：摘要：超级训练是一种广泛使用的阻力训练方法，包括对激动剂和拮抗剂肌肉进行有限或无休息时间的练习，例如卧推后弯腰。从这个意义上讲，本研究的目的是比较不同的超级运动序列对总训练量的影响。第二个目的是评估对不同运动顺序的感知劳累程度和疲劳指数。在单独的测试日中，对十二名接受过阻力训练的男性进行了超级定型，他们分别是年龄23.0±4.3岁，身高174.8±6.75厘米，体重77.8±13.27公斤，身体脂肪12.0％±4.7％。锻炼顺序：股四头肌（腿部伸展）+ ham绳肌（腿部弯曲）（QH）或绳肌（腿部弯曲）+股四头肌（腿部延伸）（HQ）。会话包括三组，每组十次重复，最大负荷为90秒。结果显示，总部运动量级的总训练量较高（P = 0.02），而负运动量却低于逆序量级（P = 0.04）。这些结果表明，与下肢伸展加下肢弯曲的顺序相比，涉及下肢的总部运动顺序可能有益于对达到更高的总训练量和较低的感知劳累等级感兴趣的从业者。

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