青少年儿童功能性训练

Teenage children functional training

　　1.儿童青少年的界定： 1. The definition of young children：

　　根据生长发育的规律以及形态、生理和心理的特点，将儿童少年的年龄划分为以下几个时期：

According to the growth of the law and the form、Physiological and psychological characteristics，The age of the children will be divided into the following several times：

　　? 婴儿期：2~3岁

? infancy：2 ~ 3 years old

　　? 幼儿期：4~6岁

? infancy：4 ~ 6 years old

　　? 学龄儿童：7~12岁

? School-age children：7 to 12 years old

　　? 少年期：13~17岁

? Young period：13 to 17 years old

　　? 青年期：18~25岁

? Young period：18 to 25 years old

　　青春发育期是由儿童少年时期过度到成人的一个迅速发育的阶段，以生长突增为青春发育期开始的标志，以性成熟为结束。青春发育期可以分为三个阶段，如下表。

Youth development is by children and adults to too much during the development stage of a rapidly，To increase for youth development growth at the start of the sign，To end the sexual maturity。Youth development can be divided into three stages，The list below。

　

　表 1 青春发育期的三个阶段 Table 1 youth development period of three stages

　　（乡村比城市晚一年）

（Country than the city a year later）

　　2.儿童少年的解剖生理特点和体育教学与运动训练 2. Young children the anatomy of the physiological characteristics and the sports teaching and training

　　2.1骨骼 2.1 the bone

　　儿童少年软骨成分较多，水分和有机物多，无机盐少，骨密质较差，骨富于弹性而坚固不足，不易完全骨折易于发生弯曲和变形。随着年龄的增长，骨的无机盐增多、水分减少、坚固性增强热韧性减低，直到20~25岁骨化完成后，不再生长，身高也不再增长，但骨的内部结构仍在变化。下肢股在16~17岁以后骨化迅速，而脊柱椎体到20~22岁才完成骨化。

Children's young cartilage component more，Water and organic matter more，Inorganic salt less，Dense bone poor，Elastic and strong bones abound shortage，Not prone to bend a complete fracture and deformation。As the growth of the age，Bone inorganic salt increase、Moisture reduce、Sturdiness enhances thermal toughness down，Until 20 to 25 years after the completion of the ossification，No longer growth，Height also no longer growth，But the internal structure of bone is still in the change。Lower limbs in 16 ~ 17 years old shares after ossification quickly，And spinal vertebral to 20 to 22 years old to finish ossification。

　　根据儿童少年骨骼的上述特点，在训练过程中，应该注意下列问题：

According to the characteristics of children and a bone，In the training process，Should pay attention to the following questions：

　

　1. 注意养成正确身体姿势 1. Pay attention to developing correct posture

　　据调查，小学生中脊柱变形者占受检人数的20.9%，而脊柱侧凸的又占脊柱变形者的80.8%。因此，体育教师必须教育儿童少年，养成坐、立、走等正确的身体姿势。在儿童少年时期，由于构成儿童少年脊柱的椎骨尚未完全骨化，椎骨之间的软骨垫也未成形，脊柱的四个生理弯曲虽然已初步形成，但其弯曲度不及成人。椎骨完全骨化要到20岁以后。因此，如果儿童少年在日常生活中长期不注意正确的身体姿势，很容易发生脊柱后凸（驼背）或侧凸（脊柱偏歪）等畸形。

According to the survey，In primary school students deformation of the spine client to 20.9% of the population，And of scoliosis and accounts for 80.8% of the spine deformation。so，Physical education teachers should education children，Form sit、made、Walk etc of the right body position。In the children's young period，A young children because the spine has not yet been fully ossification vertebrae，Vertebrae of cartilage between mat also not forming，The spine of the four physical bending although has been formed，But the bending degree than adults。Vertebrae completely ossification to later to 20 years old。so，If children young in the daily life of the medium and long term does not pay attention to the correct body position，Very easy occurrence of the protruding after rachis（bow-backed）Or side protruding（Spinal partial slanting）Etc deformity。

　　2. 注意身体的全面训练 2. Note the body comprehensive training

　　有些运动项目的动作时非对称的，肢体的负荷不均匀，例如乒乓球、羽毛球和网球的握拍手，投掷运动中的投掷臂，跳跃运动中的踏跳腿等，这些部位在练习过程中锻炼机会较多，而且负荷也较重。有些运动项目，在运动中身体常处于默写比较固定的姿势，如速度滑冰、自行车、射击运动等。对于儿童少年来说，进行这些项目的训练时，要加强弱侧肢体的锻炼。另一方面，对一些基本技术的训练不要过于集中，应采取分散的办法，用多种形式交替进行。否则会由于肌力发展不平衡，或长期保保持某种姿势而容易发生脊柱的变形或肢体发育的不平衡。

Some sports action of asymmetric，Body load uneven，Such as table tennis、Badminton and tennis grip clap your hands，Throw in the movement of the arm thrown，Jumping movement of jumping leg, etc，These parts in practice process opportunity more exercise，And load also is heavy。Some sports，In the motion of the body is often in a write more fixed posture，Such as speed skating、bicycle、Shooting sports。For teenagers to children，For these projects of training，To strengthen the weak side body exercise。On the other hand，To some basic technology training don't too centralized，Should take the dispersed of measures，Alternating with a variety of forms。Otherwise you will because development is not balanced muscle strength，Or long-term protect to keep a certain position and vulnerable to the deformation of the spine or body development imbalance。

　　3. 在进行力量练习时，应置于负荷的重量 3. In strength training，Should be kept in the weight of the load

　　儿童少年的椎骨尚未完全骨化，髋骨是有髂骨、坐骨、和耻骨连接起来，到15~16岁才愈合，股股还存在骺软骨，承受压力比成人差，维持足弓的肌肉和韧带也较弱。因此，对儿童少年进行力量的练习时，如果负重过大，或采取静止性力量练习过多，容易导致脊柱变形、腿型异常、髋骨以为和足弓下降。一般在10岁以前不易记性负重练习，可采用抗体中的一些练习，如徒手跑、跳等。12~13岁可增加一些抗阻（如拉橡皮筋）或哑铃等的力量练习。15岁以后，进行较大重量的练习，并应以动力性练习为主。进行必要的静力性练习时，也要控制时间，做到动静结合。

Children have not yet fully ossification occurrence，Hip is high、sciatic、And the pubis joined up，To 15 to 16 years old to heal，GuGu still exist Hou cartilage，Under pressure difference than adults，Maintain the foot arch the muscles and ligaments are weak。so，On the strength of children practice，If too much weight，Or take motionless practice too much power，Easy to cause the spinal deformation、Leg abnormal、Hip thought and foot bow down。General in the 10 years old not easy memory load practice，Can use some of the antibodies to practice，Such as unarmed run、Jump, etc。12 to 13 years old can increase some of resistance（Such as rubber band,）Or dumbbell the strength exercises, etc。After the age of 15，For larger weight of practice，And should give priority to power performance practice。Make the necessary static sexual practice，Also want to control time，Do combining static。

　　4. 注意练习场地的选择 4. Pay attention to the choice of practice fields

　　5. 注意预防“骺软骨病”的发生 5. Pay attention to prevent“Hou RuanGuBing”happened

　　“骺软骨”的损伤是儿童少年在体育运动中的特有的一种损伤。主要发生在腰椎、膝关节和肘关节。体操运动中要做许多下腰练习，如果教练员在练习中单纯用力去挤压或者上体运动员的腰部，过多地用静力性的练习发展腰部的柔韧性，而不注意积极发展腰背肌肉的力量，可引起椎骨骺如昂损伤。

“Hou cartilage”The damage is children in sport a kind of special damage。Mainly in the lumbar spine、The knee and elbow。The sport of gymnastics to do many over practice，If coaches in practice hard to squeeze or the upper only the waist of the athletes，Too much static sex with the development of practice of the waist flexibility，And do not pay attention to actively develop the waist muscle strength，Can cause vertebrae Hou such as the damage。

　　6. 适当营养 6. Proper nutrition

　　2.2关节 2.2 the joints

　　儿童关节面软骨相对较厚，关节囊及韧带的伸展性大，关节周围的肌肉细长，关节活动范围大于成人，牢固性相对较差，在外力作用下较易脱位。这些特点在体育教学与训练中应加以注意。

Children's joint cartilage surface relatively thick，Joint capsule and ligament stretching，The muscles around the joints slender，Joint activities coverage than adults，Soundness are relatively poor，Under external force of more easily。These features in the sports teaching and training should take note。

　　2.3肌肉 2.3 muscle

　　儿童少年的肌肉中水分过多，蛋白质、脂肪和无机盐类少，收缩机能较弱，耐力差，易疲劳。肌肉随年龄增长，有机物增多，水分减少，肌肉重量不断增加，肌肉也相应增强。身体各部分肌肉发育顺序是：躯干肌先于四肢肌，屈肌先于伸肌，上肢肌先于下肢肌，大块肌肉先于小肌肉。8~9岁以后，肌肉发育速度加快，15岁以后，小肌群也迅速发育，15~18岁是躯干力量增长最快的时期。全身肌肉力量男子在25岁、女子在20岁达到峰值。肌力发展的规律性是，在生长加速期，肌肉主要向纵向发展，长度增加较快，但仍落后于骨骼增长所以，肌肉收缩力量和耐力都较差。生长加速期结束后，生个的增长缓慢，肌肉横向发展较快，这时肌纤维明显增加，肌力显著增加。女孩在15~17岁，男孩在18~19岁肌力增长最为明显。

Children in the muscle too much water，protein、Fat and nutrients less，Contraction function are relatively weak，Endurance sent，Easy fatigue。Muscles increase with age，Increased organic matter，Moisture reduce，Muscle weight increasing，Muscle also corresponding enhancement。Each body part muscle development order is：The trunk muscle before limb muscle，Flexor before extensor muscles，Upper limb muscle prior to the lower limb muscle，Large muscle before small muscles。After the age of 8 to 9，Muscle development speed，After the age of 15，Small muscle group also rapidly development，15 to 18 years old is the fastest growing trunk power period。The whole body muscle strength in 25 years old man、The woman is in 20 years old peak。The development regularity of muscle strength is，In growth acceleration period，Muscle mainly to fore-and-aft development，Length increase quickly，But still lag behind in bone growth so，Muscle strength and endurance are poorer。Growth acceleration period is over，Born of a slow growth，Muscle crosswise development faster，Then muscle fiber increased significantly，Significantly increased muscle strength。The girl in 15 to 17 years old，Boy in 18 ~ 19 muscle growth is most obvious。

　　根据儿童的解剖生理学特点，在体育教学和运动训练中应该注意下列问题：

According to a child's anatomy physiological characteristics，In the physical education and sports training should pay attention to the following questions：

　　1. 根据年龄安排运动负荷 1. According to age arrange exercise load

　　儿童少年的肌肉正处在生长发育期，从事体育锻炼或者运动训练，能够促进肌肉的生长发育，使肌纤维增粗，肌肉中蛋白质代谢旺盛，肌肉收缩力量、速度以及肌肉的伸展性与肌肉活动的协调性均可得到提高。在8岁以前，儿童的肌肉生长和肌肉力量增长速度较慢，因此，应以大量徒手操以及不负重的跑、跳练习为主。12~15岁，肌肉提及和力量增长速度加快，在练习中，可以增加阻力或负重以有效地发展肌肉力量

The muscle of the children are in the growth period，Engaged in sports or sports training，To promote the growth and development of the muscles，Add thick muscle，Muscle protein metabolism exuberant，Muscle contraction force、Speed and muscle stretching and muscle coordination of activities are improved。In 8 years ago，The muscle of the children's growth and muscle strength growth at a slower speed，so，With a great number of unarmed exercise and should not run with、Jump practice as。12 to 15 years old，Muscle strength and speed growth mentioned，In practice，Can increase resistance or weight to effectively develop muscle strength

　　2. 选择适宜的练习方式 2. Choose appropriate exercises

　　发展儿童少年肌肉力量的练习，应以动力性力量练习为主，辅以适宜的静力性练习。动力性力量练习是在克服阻力的情况下，肌肉的收缩与放松交替进行。经历性练习是在抗阻力的情况下，肌肉做持续性的紧张收缩。

Development of children and muscle strength of practice，Should with dynamic strength training primarily，With the appropriate static sexual practice。Dynamic strength training is to overcome the resistance，Muscle contraction and relaxation of alternating。Experience in practice is sex of resistance，Muscles do the sustainability of tense contraction。

　　3. 根据肌力发展规律安排训练 3. According to the strength development rule arrangement of the training

　　由于儿童少年肌肉的生长发育不均衡，在运动训练中，应注意全面身体训练和发展小肌肉的力量以及肌肉耐力的训练。在身高增长加速时，肌肉的长度增加较快，肌肉收缩力量和耐力都较差，宜采用伸长肢体练习，弹跳和支撑自身重量的力量练习，负重负荷力量宜少采用。

Because children young muscle in the growth and development of the imbalance，In sports training，Should pay attention to the training and development of small overall body muscle power and muscular endurance training。In height growth speeded up，The length of the muscles increase quickly，Muscle strength and endurance are poorer，Appropriate USES elongation body exercises，Bounce and support their own weight of strength training，Weight load power should be few use。

　　注意神经系统的训练 Pay attention to the training of the nervous system

　　儿童少年神经系统对肌肉运动的调节不够完善，在运动训练中应注意加强儿童少年的协调能力的训练，提高对肌肉运动的感觉，培养对运动的节奏感，做一些使肌肉主动放松的练习。

Children of the nervous system of regulation muscle motion are not perfect，In sports training should pay attention to strengthen the coordination of the children ability training，To improve muscle motion feeling，To develop the sense of movement，Do something active muscle relaxation exercises。

　

　2.4血液循环 2.4 the blood circulation

　　1. 合理安排运动负荷

1. Arrange exercise load

　　2. 不易过多和过长的“憋气”

2. Not easy too much and long“breath-holding”

　　3. 正确对待“青春期高血压”

3. Treat correctly“Adolescence high blood pressure”

　　4. 促进血液循环系统生长发育和机能水平提高

4. Promoting blood circulation system growth and function level

　

　2.5呼吸系统 2.5 the respiratory system

　　1. 注意呼吸卫生

1. Pay attention to breathing sanitation

　　2. 注意呼吸与运动的配合

2. Pay attention to breathing and movement of the cooperation

　　3. 有意识地加大呼吸深度

3. Consciously breathe more depth

　　3.儿童少年身体素质的发展

3. Children and the development of the physical qualities

　　3.1身体素质发展的阶段性

3.1 the physical quality of development phases

　

　表 2 青年儿童身体素质增长阶段和稳定阶段的年龄 Table 2 young children's physical quality growth stage and stable stage of the age

　　表 3 身体素质敏感期 Table 3 physical quality sensitive period

　

　4.儿童青少年功能性训练 4. Children functional training

　　儿童青少年功能性训练内容、方法手段和训练量是根据青少年解剖生理特点、身体素质敏感期和身体排查结果来设计的。根据儿童的解剖生理特点，小学生训练的目的是：掌握正确的身体姿态，发展协调能力、反应速度能力、平衡稳定能力以及儿童的灵活性和柔韧性。

Children functional training content、Methods and training according to the anatomic physiological characteristics are teenagers、The physical quality and sensitive stage results to the design side body。According to a child's anatomy physiology characteristic，The purpose of the training is primary school：The right body posture，Development coordination、Reaction speed ability、Balanced stable and children's ability agility and flexibility。

　　儿童青少年功能性训练课包括三个部分：准备活动、主课和整理活动。主课部分又可以包括核心力量训练、功能动作训练、身体素质训练和身体矫正中的一种或多种。

Children functional training session includes three parts：Ready to activities、Core classes and finishing activities。Core classes and can include the core part of strength training、Function action training、Physical quality training and physical correction of one or more。

表 4 基础班训练目标和内容：

Table 4 basic class training target and content：