Ji nkng PingJiYu YunDong ChuFng (100) (101) ( 102) ( 103) ( 105) ( 114) ( 114) ( 114) ( 115) ( 116) ( 117) ( 119) ( 123) ( 123) ( 125) ( 126) ( 126) (

MuLu ( 1 ) ( 1 ) ( 4 ) ( 6 ) ( 17 ) ( 20 ) ( 20 ) ( 24 ) ( 26 ) ( 63 ) ( 63 ) ( 68 ) ( 74 ) ( 82 ) ( 84 ) ( 86 ) ( 86 ) ( 88 ) ( 91 ) ( 93 ) ( 95 ) ( 97 ) 1

Ji nkng PingJiYu YunDong ChuFng (100) (101) ( 102) ( 103) ( 105) ( 114) ( 114) ( 114) ( 115) ( 116) ( 117) ( 119) ( 123) ( 123) ( 125) ( 126) ( 126) ( 129) ( 129) ( 131) ( 132) ( 133) ( 134) ( 136) ( 137) ( 137) ( 138) ( 140) 2

MuLu ( 142) ( 142) ( 143) ( 144) ( 145) ( 147) ( 147) ( 148) ( 148) ( 149) ( 153) ( 153) ( 154) ( 155) ( 158) ( 162) ( 165) 3

XuLun (),,, 21,,,,,,,,, :,,,,,, :,,, :,, ;,,, ;,,,,,,,, 1

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun :,, : ;,, Lawson, (1-1) 1-1,,, ; ; ;,,,,,,, 21,,,,,, :,,, 2 1. (1 ), (2 ),, (3 ), (4 ), (5 ) (6 ),,

XuLun (7 ),, (8 ),, ;, (9 ), (10), 2. :,,,,,,, :,,, :,,, ;,,,,,,, :,,,,,,,, :,,,,,,,,,, :,,,,, :,,, :,,,,,,,,, 3. 1982, 1995, : (1 ),, (2 ),, (3 ), ( ) (4 ), (5 ), (6 ) 3

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun (7 ),, (8 ) (9 ), (10),,,,,,,,,,,,,,,,, ; ;, ; ;, ;, ;,, 30,,,,,,,,, 4,,

XuLun,,,,,, ;,, ; ;,,,, :, :,, ;,,,,,,,,,,,,,,,,,,,, 30% 40% 5 000,, 10 %, 10 % 15%, 5, 5,, :,,,,, 5

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,,,,,,, ; ;,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, Victor Fuchs ( Who shall live, 1974),,,,, 6 1986,,

XuLun :, 1997,, 21, : ; ; ; ;,,,? H EL P HELP, health everyone lifetime personal: H ealth ( ),,, Everyone( ),,, Lifetime( ) :,,,,,, Personal( ) :,,,,,,,,,99%, 21,,,,,,,,,,,, 1992, 159, 2000,,,,, 7

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,,,,,,,,,,, 1215 3. 11% ; 5% ; 31%,, A B2 ;,,,,,, 2002 812,,, :,, 2002 1992 37g 44g, 35 %, 30% 47%, 55 % 65 %,,,,,,,,,,, :,, 1993 90, :,,,,,,,, 1998 8 (1 ), 300500g,, B,,, (2 ) 400500g 100200g 8

XuLun (3 ),, 100g 50g (4 ), A B1 2,, 50100g 50g (5 ),,, ; (6 ), (7 ) (8 ),,,,,,,, :, ;, 50%, 30%, 20% ;,,, ; ; ;, 3L, 350ml;, ;,,,, ;,,,,,,, ;,,,,,,,,, : ( ) ; ( ),,, :,,,,,, 76%,, 9

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 88%,,,,,,,,,,,,,,,,,,,,,,,,?,,,,,,,,,,,,,,,,,,,,,, ;, ;, ;, ; ;,,,,,,,,,,, 10 (1 ), (2 ) (3 ), (4 ) (5 ) (6 ), (7 ), (8 ), (9 ), (10), ( MASLOW ) ( MIT TELMA N) 10 10

XuLun (1 ),,,, (2 ),,,, (3 ),,, (4 ),,,, (5 ), (6 ),,,,, (7 ),,,, (8 ),,,,, (9 ),,,,,, (10),,,,, (1 ),,,, ;,,,,,,,, (2 ),,,,,,,,,,, ( ) ( ),,, (3 ),,,,, ; 11

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,, ;,, (4 ),,,,,,,,,,,, (5 ),,,,,,,,,, (6 ),,,,,,,, (7 ),, (8 ),,,, 21 :, (1989), :,,,,,, :, : (1986) : 12

XuLun ; 16 936, 1962 1978 :,,,,, 30 (, 1998 ),, 50 5. 2mmol/ L (, 2003), ; :,,,,, :, ; ( ) ;, ;,,,,,,,,,, ( H ippocrates ) ( Allsen)( Harrison) ( Vance) 1993 14 : (1 ), ( LDL), (2 ), 7 (3 ), (4 ),, ( chronic fatigue), (5 ) : (6 ), ( an xiety ) ( depression ),, (7 ),, 13

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun (8 ) (9 ),, (10),,, (11), (12) (13), (14),,,,,,, : (1 ),,,,,, (2 ),,, ( ) (3 ),,,,,,,,, (4 ),,,,,,,, (5 ),,,,,,,,,,,, (6 ),,,,,,,,, (7 ),, NK( ), 7 000 1175 9,,, ( ),, 14

XuLun,,,,,,,,,, ; ;,,,,,, 21,,,, :44 ; 4559 ; 60 74 ( ) ; 7589 ;90 1. (1 ) :, (2 ) :,, (3 ) :, (4 ) :, (5 ) :, (6 ) :, (7 ) : (8 ): ; (9 ) :, (10) :, 2. (1 ) : (2 ) :, (3 ) :, (4 ) : (5 ): (6 ) : (7 ) :, (8 ): (9 ):,, 15

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 3. (1 ) : (2 ) : (3 ) : (4 ) : (5 ): (6 ) : (7 ) :,,, (8 ): (9 ) : (10) :, 4. (1 ) :, (2 ) :, (3 ) : ( ) (4 ) :,, (5 ) :, (6 ):,, 5. (1 ) 78 (2 ) (3 )( 46 ) (4 ) (5 ) (6 ) ( 10%, 20 % ) (7 )( ),,, 7,, 55 67, 3 710 16

XuLun (exercise prescription) 20 50 1969 WH O prescribed exercise,,,,,, :, (, 1983 ),,, (,1990), ( ),,,,,,, (,1993) ( Exercise Prescription),,, (, 1999 ) 20 50, 60, ( Ken neth H Cooper ) ( Aerobics ) 12 min,,,,,,,,,, ;,,,,,, ; 17

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,, ;,,,,,,,,,,, 1/ 41/ 3, :,,, NK, :,, :,,?,,?,,,,,,,,, 3 000 20 50,, 20 40, Gold - Water, 60% 70 %, 20 50,,, 1954, Hollmann,, ; ; 1968, 4, 12min 1970,, 9 18

XuLun 20, 3 2, 1975,, 1979, (1980) ;, ( 1980 ),, 1993,, 20,, ; ; ;,,,,, ( ),,,,, ; 2000, 2010 ; ; ; 21,,,, 1 1, 2. 5 1, 250 1 ; 3. 6,,,, ; 13 ;,,,,,,, 19

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun ( metabolism ),, (adaptability ),, ( homeostasis ) ( Cannon), 21,,,,,,, 1.,,,, 206,,,,, 1/ 3, 2/ 3,,,, 20

Ji nkng PingJi () 60m,, (),,, (, ),,,, 2.,, 7% 8%, ;, ; 1. 0501. 060, 56,,, 45, 1. 6 2. 4 37, 7 773kPa ( 5 800mmH g),, 0. 9% NaCl( ) 5 %, ph 7. 357. 45, 7. 4,,,, ;,,, p H,,,,,,, ( ),,,,, 3. ( circulatory system ), ( cardiovascular system) ( lymphatic sy st em ), ;, ( blood circulation) 21

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,,,,, ;,, ;,, ;,, (),,,, ;,,, 4.,,, 67, 70100m 2,, ( respiration),,,,,, :,, ( ) ( ) ; ( O2, O2 ; CO2, CO2 ) ;, ( ),,, 5., ( nephron) 170240 () ( ),,,,,,,,,,, 22

Ji nkng PingJi,,, ( urine formation ) ( excretion),,,, (acid-base balance) : ( filtration ), ( ultrafiltrate) ; ( selective reabsorption ) ; ( secretion), 1 2L, 1. 5L, ( rennin ), ; (erythropoietin), ; 1- D3 1, 25 - (1, 25 - dihydroxycholecalciferol), ;,, 6.,,,,,,, ;, ;, ( neuron ) ( ),,,,,,,,, 7. (endocrine system),,,,, 23

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,,,,,,,, (endocrine, or internal secretion) ( ),,,,,,,,,,,,, ( ),,,,,,,, ( Fitness ),,,,,,,,,,,, 24

Ji nkng PingJi,,,,, ( H ealth), ( Wellness ) ( Total Fitness) 2010 (activity day s),,,,,,,,,, :, ;, ;, ;, ;, : 1., : ( ),,,, :, 2. (1 ) :, (2 ): (3 ): ; 25

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun (4 ):, 3.,,,,,,,,,,,,, :,,, : : 1. :, 120160 g/ L ;, 110150 g/ L :, (4. 05. 5) 10 1 2 / L[ ( 400550 ) / mm 3 ] ;, ( 3. 55. 0 )10 12 / L [ ( 350500 )/ mm 3 ] :, (4. 010. 0 )10 9 / L (4 00010 000/ mm 3 ) : ( 100300 )10 9 / L [ ( 1030 )/ mm 3 ] :, 0. 400. 50 L/ L(40% 50% ) ;, 0. 370. 48L/ L(37% 48% ) 2.,60100 /, 110, 60 3. 26

Ji nkng PingJi : ( kpa ) ( mm Hg ), : 1mm Hg = 0. 133kPa: 13. 316. 0 kpa( 100120mm Hg), 8. 010. 6kPa( 6080mmH g), 4. 05. 3 kpa ( 3040mm Hg ) 12. 6 kpa( 95mmH g ), ; 6. 7kPa ( 50mmH g ), 12. 0 kpa( 90mm Hg),,, 2-1 2-1 ( : mmh g) ( 112 419 ) 11 15 114 72 109 70 16 20 115 73 110 70 21 25 115 73 111 71 26 30 115 75 112 73 31 35 117 76 114 74 36 40 120 80 116 77 41 45 124 81 122 78 46 50 128 82 128 79 51 55 134 84 134 80 56 60 137 84 139 82 61 65 148 86 145 83,,. [ M]., 2002. 4.,,,,,,,, : 3. 96. 1mmol/ L(70110mg/ dl), < 7. 7mmol/ L (140mg/ dl) 5. ( CH D), 27

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,,, : ( TC CH OL) : 3. 55. 17mmol/ L 5. 176. 47 mmol/ L ;6. 477. 76mmol/ L ; > 7. 76 mmol/ L ( HDL - C) : > 1. 03 mmol/ L ; > 1. 16 mmol/ L < 0. 91 mmol/ L < 1. 03 mmol/ L ( LDL - c) : < 3. 36 mmol/ L 3. 364. 14 mmol/ L ; > 4. 14mmol/ L ( TG) : < 1. 69mmol/ L > 2. 26 mmol/ L ; > 5. 65mmol/ L TG ( ),, :,, ;,,,,, 1. ( body mass index, BMI) BMI, : ( kg)/ ( m 2 ) :1925; < 18. 5, > 26 BMI 22, : ( m 2 )22 : = [ (kg)/ ( kg) - 1 ]100 % :1518; > 1921, 2224 2. 165cm = (cm) - 100 166-175cm = (cm) - 105 176cm = (cm) - 110 28

Ji nkng PingJi 2. 5kg 3. 6% 15%, 10% 20%, > 25%, > 32%, (2-2) 2-2 ( % ) ( % ) 6 10 1015 1114 1619 1517 2024 1819 2529 > 20 > 30. [ M ]., 2002., X (DEXA) Donogh ue( 1987 ) : 40%,, 15% 40%, (1 ) 0. 9, 1. 10,, :,,,, ( ),,,,,, (), (),,, : : ( RV ),, ( VC) :, RV = 0. 24VC;, RV = 0. 28VC a., b.,, c., ; 29

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,, 2-3 2-3 ( Values of different tempera ture and density) Va lu es of different t emperatu re a nd de nsity ( ) ( g/ ml) ( ) ( g/ ml) T emp era ture Density T emp era ture Density 21 0. 998 31 0. 995 4 22 0. 997 8 32 0. 995 1 23 0. 997 5 33 0. 994 7 24 0. 997 3 34 0. 994 4 25 0. 997 1 35 0. 994 1 26 0. 996 8 36 0. 993 7 27 0. 996 5 37 0. 993 4 28 0. 996 3 38 0. 993 29 0. 996 39 0. 992 6 30 0. 995 7 40 0. 992 2. [ M ].,2003. = ( kg) ( kg) - ( kg ) (kg/ ml) Brozek : Siri : - ( ml) () = ( 4. 570/ - 4. 142 )100% () = ( 4. 950/ - 4. 500 )100% (2 ),,,,, : :,,,, 1cm ( 2-1 ),,, 0. 5mm 30

Ji nkng PingJi,, 5% :, 1/ 2 ;, 1/ 3 : 2-1 Donoghue WC. How T o M easure You r % Bodyfa t, 1987 2-2 Donoghu e WC. H ow To M easure Your % Bodyfa t, 1987 2-3 Donoghu e WC. H ow T o M easure Your % Bodyfa t, 1987 2-4 Donoghue WC. H ow T o M easure Your % Bodyfa t, 1987 (2-2): 12cm, 45(2-3) : 2cm ( 2-4) : : (Db) a. : 31

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun Db 2-4 2-4 911 1. 087 9-0. 001 51 1. 079 4-0. 00 142S S 12 14 1. 086 8-0. 001 33 S 1. 088 8-0. 001 53S 15 18 1. 097 7-0. 00 146 1. 093 1-0. 001 60S S 19 1. 091 3-0. 001 16 S 1. 089 7-0. 001 33S S:,. [ M ],1993. = (4. 201/ Db - 3. 813) 100% b. Pollock Db ( 2-5 ) : 2-5 Pollock Db 1. 097 16-0. 000 65X - 0. 000 55X 2-0. 008X 3 1. 085 2-0. 000 8X 2-0. 001 1X 3 1. 076 6-0. 000 98X - 0. 000 7 X 3 1. 075 4-0. 000 8X 4-0. 000 7X 3 : X:, X 2 :, X 3 :, X 4 : c. Db (2-6 ) : 2-6 Db 15 18 1. 097 7-0. 001 46X 1. 093 1-0. 001 6X 19 1. 091 3-0. 001 16X 1. 039 7-0. 001 33X : X: X 1 + X 2, X 1 :, X 2 : d. Jackson Pollock ( 1980 ) : : Db = 1. 109 38-0. 000 826 7 ( + + ) + 0. 000 001 6( + + ) - 0. 008X 3 () 2-0. 000 257 4( ) : Db = 1. 099 412 1-0. 000 992 ( + + ) + 0. 000 002 3( + + ) 2-0. 000 139 2( ) e. Donoghue (1987) : Donoghue, 1987, 2-72-8 32

Ji nkng PingJi 2-7 Donoghue ( ) 16 29 30 49 50 20 8. 1 12. 1 12. 5 22 9. 2 13. 2 13. 9 24 10. 2 14. 2 15. 1 26 11. 2 15. 2 16. 3 28 12. 1 16. 1 17. 4 30 12. 9 16. 9 18. 5 35 14. 7 18. 7 20. 8 40 16. 3 20. 3 22. 8 45 17. 7 21. 8 24. 7 50 19. 0 23. 0 26. 3 55 20. 2 24. 2 27. 8 60 21. 2 25. 3 29. 1 65 22. 2 26. 3 30. 4 70 23. 2 27. 2 31. 5 75 24. 0 28. 0 32. 6 80 24. 8 28. 8 33. 7 85 25. 6 29. 6 34. 6 90 26. 3 30. 3 35. 5 95 27. 0 31. 0 36. 5 100 27. 6 31. 7 37. 3 110 28. 8 32. 9 38. 8 120 29. 9 34. 0 40. 2 130 31. 0 35. 0 41. 5 140 31. 9 36. 0 42. 8 150 32. 8 36. 8 43. 9 160 33. 6 37. 7 45. 0 170 34. 4 38. 5 46. 0 180 35. 2 39. 2 47. 0 190 35. 9 39. 9 47. 9 200 36. 5 40. 6 48. 8 : Donoghu e WC. H ow T o M easu re You r % Bodyfat, 1987 33

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 2-8 Donoghue ( ) 16 29 30 49 50 14 9. 4 14. 1 17. 0 16 11. 2 15. 7 18. 6 18 12. 7 17. 1 20. 1 20 14. 1 18. 4 21. 4 22 15. 4 19. 5 22. 6 24 16. 5 20. 6 23. 7 26 17. 6 21. 5 24. 8 28 18. 6 22. 4 25. 7 30 19. 5 23. 3 26. 6 35 21. 6 25. 2 28. 6 40 23. 4 26. 8 30. 3 45 25. 0 28. 3 31. 9 50 26. 5 29. 6 33. 2 55 27. 8 30. 8 34. 6 60 29. 1 31. 9 35. 7 65 30. 2 32. 9 36. 7 70 31. 2 33. 9 37. 7 75 32. 2 34. 7 38. 6 80 33. 1 35. 6 39. 5 85 34. 0 36. 3 40. 4 90 34. 8 37. 1 41. 1 95 35. 6 37. 8 41. 9 100 36. 3 38. 5 42. 6 110 37. 7 39. 7 43. 9 120 39. 0 40. 8 45. 1 130 40. 2 41. 9 46. 2 140 41. 3 42. 9 47. 3 150 42. 3 43. 8 48. 2 160 43. 2 44. 7 49. 1 170 44. 6 45. 5 50. 0 180 45. 0 46. 2 50. 8 190 45. 8 46. 9 51. 6 200 46. 6 47. 6 52. 3 : Donoghu e WC. H ow T o M easu re You r % Bodyfat, 1987 34

Ji nkng PingJi (3 ) ( BIA)BIA, BIA,, Lukaski Jackson BIA r > 0. 95 BIA r > 0. 70, 1. 93. 8kg, 2. 7% 4. 4 % BIA : BIA ; Jack son, ( )BIA Pennock BIA BIA, (4 ) X (DEXA) DEXA,,, 4., = ( kg) = ( kg ) - ( ) ( WHR),,,,,,, 25% 50 %,, ;,, ( ) : " : ( ),,, / = ( ACSM ) : WH R0. 94, W H R 0. 82, ; 6069, W H R 1. 03, W H R0. 90 Powers ( 2-9 ) 2-9 > 1. 0 > 0. 85 0. 9 1. 0 0. 80 0. 85 < 0. 9 < 0. 80 35

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun Power S. K. Tot al Fitn ess, 1999 ( ),,,,, 1.,,,,,,,,, (1 ), S C (2-5) 2-5 : a :,,,, b:,,, 12cm ;23cm ; 3cm, (2 ) :,,, ( 2-6 ),, 2cm 36

Ji nkng PingJi,,, 5cm,,, : (2-7),, ; ; ; 2. ( ) ( ), 43 43, 43, 2-6 2-7 1,, : ( ) 3.,,,, 1. 5cm O ;, 1. 5cm X (2-8) 4. 37

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 2-8,,,,, (2-9) : 10 %,, 10%, :,, (2-9) : :, :, : (), 1.,, ( ) ( maximal oxygen uptake, VO2 max), 38

Ji nkng PingJi 2-9,. [ M ], 1993. (2-10 ) 2-10 ( ml/ kgmin) ( ) 20 29 3039 40 49 5059 60 69 38 34 30 25 21 39 43 3539 31 35 2631 22 26 44 51 4047 36 43 3239 27 35 52 56 4851 44 47 4043 36 39 57 52 48 44 40 28 27 25 21 29 34 2833 26 31 2228 35 43 3441 32 40 2936 44 48 4247 41 45 3741 48 47 45 42 A stra nd P O. [ M ] 39

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 20 0. 40. 5ml/ kgmin, 65 30 % 40 %,,, VO2 max 0. 25 ml/ kgmin,, V O2 max : 12 ml/ kgmin, 25ml/ kgmin,,,,,, VO2 max, V O2 max, (1 ) Astrand- Ryhmin (2-10 ) VO2 max 22. 5 / min 5min, 40cm, 33cm, 10 s 1min, Astrand-Ryhmin V O2 max, VO2 max, 61kg, 156 / min, VO2 max 2. 4L/ min, VO2 max (2 ) MON ARK : 6min 1 15 s ; 900kpm/ min, 600kpm/ min, 50 5 6min 130 140,, 120 / min, 45min,, 5 6min 5,, 5min, 5 6 min 5,, 5 / min, (2-11 2-12 ) 40

Ji nkng PingJi 2-10 Astrand-Ryhmin 41

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 2-11 L/ min L/ min 300 kp m/ 600 kpm/ 900 kp m/ 1 200 kpm/ 1 500 kpm/ 300 kpm/ 600 kpm/ 900 kpm/ 1 200 kp m/ 1 500 kpm/ min min min min min min min min min min 120 2. 2 3. 5 4. 8 148 2. 4 3. 2 4. 3 5. 4 121 2. 2 3. 4 4. 7 149 2. 3 3. 2 4. 3 5. 4 122 2. 2 3. 4 4. 6 150 2. 3 3. 2 4. 2 5. 3 123 2. 1 3. 4 4. 6 151 2. 3 3. 1 4. 2 5. 2 124 2. 1 3. 3 4. 5 6. 0 152 2. 3 3. 1 4. 1 5. 2 125 2. 0 3. 2 4. 4 5. 9 153 2. 2 3. 0 4. 1 5. 1 126 2. 0 3. 2 4. 4 5. 8 154 2. 2 3. 0 4. 0 5. 1 127 2. 0 3. 1 4. 3 5. 7 155 2. 2 3. 0 4. 0 5. 0 128 2. 0 3. 1 4. 2 5. 6 156 2. 2 2. 9 4. 0 5. 0 129 1. 9 3. 0 4. 2 5. 6 157 2. 1 2. 9 3. 9 4. 9 130 1. 9 3. 0 4. 1 5. 5 158 2. 1 2. 9 3. 9 4. 9 131 1. 9 2. 9 4. 0 5. 4 159 2. 1 2. 8 3. 8 4. 8 132 1. 8 2. 9 4. 0 5. 3 160 2. 1 2. 8 3. 8 4. 8 133 1. 8 2. 8 3. 9 5. 3 161 2. 0 2. 8 3. 7 4. 7 134 1. 8 2. 8 3. 9 5. 2 162 2. 0 2. 8 3. 7 4. 6 135 1. 7 2. 8 3. 8 5. 1 163 2. 0 2. 8 3. 7 4. 6 136 1. 7 2. 7 3. 8 5. 0 164 2. 0 2. 7 3. 6 4. 5 137 1. 7 2. 7 3. 7 5. 0 165 2. 0 2. 7 3. 6 4. 5 138 1. 6 2. 7 3. 7 4. 9 166 1. 9 2. 7 3. 6 4. 5 139 1. 6 2. 6 3. 6 4. 8 167 1. 9 2. 6 3. 5 4. 4 140 1. 6 2. 6 3. 6 4. 8 6. 0 168 1. 9 2. 6 3. 5 4. 4 141 2. 6 3. 5 4. 7 5. 9 169 1. 9 2. 6 3. 5 4. 3 142 2. 5 3. 5 4. 6 5. 8 170 1. 8 2. 6 3. 4 4. 3 143 2. 5 3. 4 4. 6 5. 7 144 2. 5 3. 4 4. 5 5. 7 145 2. 4 3. 4 4. 5 5. 6 146 2. 4 3. 3 4. 4 5. 6 147 2. 4 3. 3 404 5. 5 42

Ji nkng PingJi 2-12 L/ min L/ min 300 kp m/ 600 kpm/ 900 kp m/ 1 200 kpm/ 1 500 kpm/ 300 kpm/ 600 kpm/ 900 kpm/ 1 200 kp m/ 1 500 kpm/ min min min min min min min min min min 120 2. 6 3. 4 4. 1 4. 8 148 1. 6 2. 1 2. 6 3. 1 3. 6 121 2. 5 3. 3 4. 0 4. 8 149 2. 1 2. 6 3. 0 3. 5 122 2. 5 3. 2 3. 9 4. 7 150 2. 0 2. 5 3. 0 3. 5 123 2. 4 3. 1 3. 9 4. 6 151 2. 0 2. 5 3. 0 3. 4 124 2. 4 3. 1 3. 8 4. 5 152 2. 0 2. 5 2. 9 3. 4 125 2. 3 3. 0 3. 7 4. 4 153 2. 0 2. 4 2. 9 3. 3 126 2. 3 3. 0 3. 6 4. 3 154 2. 0 2. 4 2. 8 3. 3 127 2. 2 2. 9 3. 5 4. 2 155 1. 9 2. 4 2. 8 3. 2 128 2. 2 2. 8 3. 5 4. 2 4. 8 156 1. 9 2. 3 2. 8 3. 2 129 2. 2 2. 8 3. 4 4. 1 4. 8 157 1. 9 2. 3 2. 7 3. 2 130 2. 1 2. 7 3. 4 4. 0 4. 7 158 1. 8 2. 3 2. 7 3. 1 131 2. 1 2. 7 3. 4 4. 0 4. 6 159 1. 8 2. 2 2. 7 3. 1 132 2. 0 2. 7 3. 3 3. 9 4. 5 160 1. 8 2. 2 2. 6 3. 0 133 2. 0 2. 6 3. 2 3. 8 4. 4 161 1. 8 2. 2 2. 6 3. 0 134 2. 0 2. 6 3. 2 3. 8 4. 4 162 1. 8 2. 2 2. 6 3. 0 135 2. 0 2. 6 3. 1 3. 7 4. 3 163 1. 7 2. 2 2. 6 2. 9 136 1. 9 2. 5 3. 1 3. 6 4. 2 164 1. 7 2. 1 2. 5 2. 9 137 1. 9 2. 5 3. 0 3. 6 4. 2 165 1. 7 2. 1 2. 5 2. 9 138 1. 8 2. 4 3. 0 3. 5 4. 1 166 1. 7 2. 1 2. 5 2. 8 139 1. 8 2. 4 2. 9 3. 5 4. 0 167 1. 6 2. 1 2. 4 2. 8 140 1. 8 2. 4 2. 8 3. 4 4. 0 168 1. 6 2. 0 2. 4 2. 8 141 1. 8 2. 3 2. 8 3. 4 3. 9 169 1. 6 2. 0 2. 4 2. 8 142 1. 7 2. 3 2. 8 3. 3 3. 9 170 1. 6 2. 0 2. 4 2. 7 143 1. 7 2. 2 2. 7 3. 3 3. 8 144 1. 7 2. 2 2. 7 3. 2 3. 8 145 1. 6 2. 2 2. 7 3. 2 3. 7 146 1. 6 2. 2 2. 6 3. 2 3. 7 147 1. 6 2. 1 2. 6 3. 1 3. 6 (3)12min ( Kenneth H Cooper) 12min,,, 12min, 12min,12min (r = 0. 87) 43

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun, 12min (2-13)40 12min 1 300m,, 20.4ml 2-13 12min ( r = 0. 87) 12 min 12min 12min ( m ) ( ml/ kgmin ) ( m ) ( ml/ kg min ) ( m ) ( ml/ kg min ) 1 000 14. 0 2 000 35. 3 3 000 56. 5 1 100 16. 1 2 100 37. 4 3 100 58. 6 1 200 18. 3 2 200 39. 5 3 200 60. 8 1 300 20. 4 2 300 41. 6 3 300 62. 9 1 400 22. 5 2 400 43. 8 3 400 65. 0 1 500 24. 6 2 500 45. 9 3 500 67. 1 1 600 26. 8 2 600 48. 0 3 600 69. 3 1 700 28. 9 2 700 50. 1 3 700 71. 4 1 800 31. 0 2 800 52. 3 3 800 73. 5 1 900 33. 1 2 900 54. 4 3 900 75. 6,, [ M]., 1993. 12 min 12min,,,,,,,, ( ),, 12min : 12 min, ; 12min, ; 12min, 2. (1 ) ( H arvard): ( 50cm, 42cm ) : 30, 5min 2 3 5min 30 s (f1 f2 f3 ), = ( s) ( f 1 + f 2 + f 3 ) 2 100 ( ) = ( s) 5. 5f 1 100 : ; 5min,, 44 2-14

Ji nkng PingJi 2-14 < 55 55 65 80 90 :50 ; 5080 ; 80 5min, ( Carter ) ( ) = 100 5. 5f 1 + 0. 22( 300 - ) (2 )( BI),, : :, 1min = (/ min) [(mm H g) + (mm H g) ] 100 : 110160, > 200, (3 ),,,,, 30cm, 25cm, : 120 / min 30, 3min,,, 1min 1. 5 min 2 min 2. 5min 3min 3. 5min : = ( s)/ 2-15 2-16 ( 3 ) 2100 2-15 ( ) ( ) 2024 42. 146. 1 46. 2 52. 0 52. 158. 0 58. 1 67. 6 > 67. 6 2529 42. 146. 1 46. 2 51. 9 52. 058. 3 58. 4 68. 1 > 68. 1 3034 41. 446. 1 46. 2 52. 2 52. 358. 3 58. 4 68. 1 > 68. 1 45

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun ( ) 3539 41. 346. 1 46. 2 52. 2 52. 358. 7 58. 8 68. 1 > 68. 1 4044 37. 846. 5 46. 6 53. 5 53. 659. 9 60. 0 70. 2 > 70. 2 4549 35. 546. 3 46. 4 53. 5 53. 660. 3 60. 4 70. 2 > 70. 2 5054 31. 545. 8 45. 9 53. 5 53. 659. 9 60. 0 69. 7 > 69. 7 5559 29. 944. 7 44. 8 53. 2 53. 359. 9 60. 0 69. 7 > 69. 7 :, [ M ],,2003. 2-16 ( ) ( ) 2024 40. 946. 1 46. 2 52. 2 52. 358. 0 58. 1 67. 1 > 67. 1 2529 40. 746. 8 46. 9 53. 2 53. 359. 1 59. 2 68. 6 > 68. 6 3034 39. 547. 0 47. 1 53. 7 53. 859. 9 60. 0 69. 1 > 69. 1 3539 37. 046. 8 46. 9 53. 8 53. 960. 3 60. 4 69. 7 > 69. 7 4044 31. 546. 8 46. 9 54. 8 54. 961. 5 61. 6 71. 3 > 71. 3 4549 30. 045. 6 45. 7 54. 4 54. 561. 5 61. 6 71. 3 > 71. 3 5054 27. 943. 8 43. 9 54. 1 54. 261. 5 61. 6 71. 3 > 71. 3 5559 27. 339. 8 39. 9 52. 8 52. 960. 3 60. 4 70. 2 > 70. 2 :, [ M]., 2003. 3.,, ( VC ), (2-17, 2-18) 2-17 2069 ( ) ( ) 2024 2 3692 847 2 848 3 464 3 4653 984 3 985 4 634 > 4 634 2529 2 3262 849 2 850 3 459 3 4603 969 3 970 4 624 > 4 624 3034 2 2402 749 2 750 3 344 3 3453 874 3 875 4 544 > 4 544 3539 2 1352 619 2 620 3 209 3 2103 739 3 740 4 349 > 4 349 4044 2 0072 449 2 450 3 084 3 0853 599 3 600 4 223 > 4 223 46

Ji nkng PingJi ( ) 4549 1 9002 307 2 308 2 964 2 9653 464 3 465 4 099 > 4 099 5054 1 7702 164 2 165 2 779 2 7803 254 3 255 3 914 > 3 914 5559 1 6692 059 2 060 2 644 2 6453 124 3 125 3 769 > 3 769 6069 1 2551 660 1 661 2 229 2 2302 749 2 750 3 334 > 3 334 :, [ M ],,2003. 2-18 2069 () ( ) 2024 1 4231 873 1 874 2 354 2 3552 779 2 780 3 259 > 3 259 2529 1 3961 834 1 835 2 364 2 3652 769 2 770 3 244 > 3 244 3034 1 3201 781 1 782 2 339 2 3402 759 2 760 3 242 > 3 242 3539 1 2951 734 1 735 2 249 2 2512 674 2 675 3 159 > 3 159 4044 1 2281 629 1 630 2 149 2 1502 573 2 574 3 074 > 3 074 4549 1 1601 519 1 520 2 049 2 0502 459 2 460 2 979 > 2 979 5054 1 1151 469 1 470 1 977 1 9782 374 2 375 2 899 > 2 899 5559 1 0951 374 1 375 1 854 1 8552 249 2 250 2 769 > 2 769 6069 8951 104 1 105 1 559 1 5601 964 1 965 2 454 > 2 454 :, [ M ],,2003. (), ACSM,, 1., 1 RM, RM, RM,1RM,,,, 6, 1 2 1RM,, 3R M 5RM 1RM, 47

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun (1 ) 4, : 1R M / 100 (2-19 ), 68kg, 80kg, : 8068100118. 2 2-19, 2-19 < 50 50 59 100 110 110130 130149 > 149 < 30 30 40 41 54 5660 6179 > 79 < 40 41 50 51 67 6880 81 110 > 110 < 100 161 199 200 209 210219 230239 > 239 < 40 41 69 70 74 7580 8199 > 99 < 15 15 34 35 39 4055 5659 > 59 < 20 20 46 47 54 5559 6079 > 79 < 100 100 130 131 144 145174 175189 > 189,. [ M]., 2000. (2 ) 2-20, 2-21 2-20 ( ) ( ) 48 2024 29. 636. 9 37. 0 43. 5 43. 649. 2 49. 3 56. 3 > 56. 3 2529 32. 638. 3 38. 4 44. 8 44. 950. 4 50. 5 57. 6 > 57. 6 3034 32. 238. 0 38. 1 44. 9 45. 050. 6 50. 7 57. 6 > 57. 6 3539 31. 337. 2 37. 3 44. 4 44. 550. 2 50. 3 57. 7 > 57. 7 4044 30. 036. 4 36. 5 43. 4 43. 545. 9 46. 0 56. 7 > 56. 7 4549 29. 235. 4 35. 5 42. 4 42. 548. 5 48. 6 55. 4 > 55. 4 5054 27. 237. 7 37. 8 40. 3 40. 446. 3 46. 4 53. 2 > 53. 2 5559 25. 931. 4 31. 5 38. 5 38. 643. 9 44. 0 50. 7 > 50. 7 :, [ M ],,2003.

Ji nkng PingJi 2-21 ( ) ( ) 2024 18. 621. 1 21. 2 25. 7 25. 829. 8 29. 9 35. 0 > 35. 0 2529 19. 221. 7 21. 8 26. 1 26. 230. 1 30. 2 35. 3 > 35. 3 3034 19. 822. 3 22. 4 26. 9 27. 030. 9 31. 0 36. 1 > 36. 1 3539 19. 622. 3 22. 4 27. 0 27. 131. 2 31. 3 36. 4 > 36. 4 4044 19. 122. 0 22. 1 26. 9 27. 031. 0 31. 1 36. 5 > 36. 6 4549 18. 121. 2 21. 3 26. 0 26. 130. 3 30. 4 35. 7 > 35. 7 5054 17. 120. 1 20. 2 24. 8 24. 928. 9 29. 0 34. 2 > 34. 2 5559 16. 319. 2 19. 3 23. 5 23. 627. 6 27. 7 32. 7 > 32. 7 :, [ M ],,2003. (3 ) :, ( 30 ), ( ),, ( kg) 2-22 2-22 (kg) ( ) 1920 140 125139 109 124 95 108 94 2.,,, (1 ) :,,,,,,, 2-23 2-23 ( ) ( ) 2024 7 12 13 19 20 27 2840 > 40 2529 5 10 11 17 18 24 2535 > 35 3034 4 10 11 15 16 22 2329 > 30 3539 3 6 711 12 19 2027 > 27 :, [ M ]. 2003. (2 ),,, ( ),, :,, 90,, 49

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,, 1min 2-24 2-24 1min ( ) ( ) 2024 1 5 615 16 25 2636 > 36 2529 1 3 411 12 20 2130 > 30 3034 1 3 410 11 19 2028 > 28 3539 1 2 3 6 7 14 1523 > 23 :,. 2003. 3.,,,, :,, 90,,, 8cm,, 20 2-25 2-25 ( ) < 35 15 30 45 60 75 3544 10 25 40 50 60 45 5 15 25 40 50 < 35 10 25 40 50 60 3544 6 15 25 40 50 45 4 10 15 30 40 50 : Powers, S.K.T ota l Fitness 1999. ()

Ji nkng PingJi,,,,,,,, 1., :,,,, 10 15cm,,,,, 3,,, 1 2-26, 2-27 2-26 ( ) ( ) 2024-3. 5 1. 7 1. 8 8. 9 9. 0 14. 1 14. 220. 1 > 20. 1 2529-5. 5 0. 9 1. 0 7. 8 7. 9 13. 4 13. 519. 7 > 19. 7 3034-7. 0-0. 1 0. 0 6. 4 6. 5 11. 9 12. 018. 3 > 18. 3 3539-8. 7-2. 4-2. 3 4. 9 5. 0 10. 7 10. 817. 1 > 17. 1 4044-9. 4-3. 8-3. 7 3. 9 4. 0 9. 9 10. 016. 2 > 16. 2 4549-10. 0-4. 4-4. 3 3. 2 3. 3 9. 1 9. 215. 9 > 15. 9 5054-10. 7-5. 6-5. 5 2. 1 2. 2 7. 9 8. 014. 8 > 14. 8 5559-11. 2-6. 3-6. 2 1. 7 1. 8 7. 2 7. 313. 8 > 13. 8 :, [ M],, 2003. 2-27 ( ) ( ) 2024-2. 1-2. 8 2. 9 9. 4 9. 5 14. 3 14. 420. 2 > 20. 2 2529-3. 5 1. 9 2. 0 8. 2 8. 3 13. 9 14. 019. 7 19. 7 3034-4. 0 1. 6 1. 7 9. 7 9. 8 13. 3 13. 419. 2 > 19. 2 3539-4. 8 0. 9 1. 0 7. 3 7. 4 12. 9 13. 018. 9 > 18. 9 4044-5. 9 0. 1 0. 2 6. 5 6. 6 11. 9 12. 017. 9 > 17. 9 4549-6. 3-0. 1 0. 0 6. 1 6. 2 11. 8 11. 917. 9 > 17. 9 5054-6. 5-0. 6-0. 5 5. 9 6. 0 11. 4 11. 517. 9 > 17. 9 5559-6. 6-0. 8-0. 7 5. 7 5. 8 11. 1 11. 217. 7 > 17. 7 :, [ M ],,2003. 51

2. Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun :,,,,,, ( 2-11 ), () 2-28 ( ),, 2-11 2-28 < 0 < 0 0 0 + 2. 5 + 2. 5 + 5 + 5 + 7. 5 + 7. 5 + 10 + 10 Powers, S. K. T otal Fitness. 1999 1. (2-29 ) 2-29 23kg 24 34kg 3543 kg 44 54kg 55kg 71kg 72 10kg 108143kg 144 177kg 178kg 4 cm 5 11 cm 1218cm 19 24 cm 25cm 52

Ji nkng PingJi 36 cm 37 45 cm 4756cm 57 66 cm 67cm 31 32 35 3641 42 46 47 16kg 17 23kg 2430 kg 31 37kg 38kg 45kg 46 66kg 6788 kg 89 109kg 110kg 5 cm 6 11 cm 1218cm 19 23 cm 24cm 37 cm 38 46 cm 4757cm 58 66 cm 67cm 23 24 29 3035 36 40 41 2.,, 4, (2-30 ),,, ( 2-31) 2-30 ( ) ( ) ( ) ( ) 20 25 28 60 48 49 41 41 45 19 23 24 27 5759 45 47 47 48 40 38 40 43 44 18 21 22 25 26 5456 42 44 45 46 39 35 37 41 42 17 19 20 23 24 5153 39 41 44 38 32 34 39 40 16 17 18 21 22 4850 36 38 43 37 29 31 37 38 15 15 16 19 20 4547 34 35 42 36 26 28 35 36 14 13 14 17 18 4244 32 33 41 35 23 27 32 34 13 11 12 15 16 3941 30 31 40 34 20 22 31 32 12 9 10 13 14 3638 28 29 39 33 18 19 29 30 11 7 8 11 12 3335 26 27 38 32 16 17 27 28 10 6 9 10 3032 24 25 37 31 14 15 25 26 9 5 7 8 2729 22 23 36 30 12 13 23 24 8 4 6 2426 20 21 35 29 10 11 21 22 7 3 5 2123 18 19 34 28 8 9 19 20 6 2 4 1820 15 17 33 27 6 7 17 18 5 1 3 1517 12 14 32 26 5 15 16 4 0 2 1214 9 11 31 25 4 13 14 3-1 1 911 6 8 30 24 3 11 12 2-2 0 68 5 28 29 23 1 2 9 10 1-3 - 1 5 4 27 22 0 8 53

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,,. [ M]., 2002. 2-31 ( ) ( ) 50 20 24 47 49 25 29 43 46 30 34 39 42 35 39 34 38 40 44 29 33 45 49 24 28 50 54 17 23 55 59 16 60 3. 5min 5, 2-32 2-32 40 50 60 40 50 60 / min A B 35 30 32 27 27 21 30 25 27 22 22 17 ( cm ) A B 41 34 36 29 30 23 24 18 20 14 16 10 ( kg ) A B 29 32 37 30 33 28 25 21 24 19 22 17 (cm ) A B 44 38 40 35 34 29 37 32 31 26 25 20 5min ( m ) A B 975 900 925 850 857 800 775 700 725 650 675 600 : A, B, 4. 12min,, 1 600m 2 400m, 2 400m 54

Ji nkng PingJi (2-33 ) 2-33 2 400 ( min) 3039 40 49 5059 60 1 ( ) > 16 31 > 19 31 > 17 31 20 01 > 19 01 > 20 31 > 20 01 21 01 2 ( ) 14 44 19 01 15 36 19 31 17 01 20 01 19 01 21 00 3 ( ) 12 31 16 31 13 01 17 31 14 31 19 01 16 19 31 4 ( ) 11 01 14 31 11 31 15 56 12 31 16 31 14 00 17 31 5 ( ) 10 00 13 00 10 30 13 45 11 00 14 30 11 15 16 30 6 ( ) < 10 00 < 13 00 < 10 30 < 13 45 < 11 00 < 14 30 11 15 < 16 30,,. [ M]., 2002.,12min ( 2-34) 2-34 12min ( ) ( m) 3039 40 49 5059 60 + < 320 < 230 < 275 < 185 < 230 < 140 < 230 140 321410 231320 276 365 186 275 231320 141230 231 275 141 185 411505 321410 366 460 276 365 321410 231320 276 365 186 275 506595 411505 461 550 366 460 411505 321410 366 460 276 365 > 730 > 640 > 550 > 460 > 505 410 460 > 365,,. [ M]., 2002. 5. 21,,, 55

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun (1 ), : ( ) ( ) ( ) ( ), (2-35 ) (2-36 2-55 ), 5 2-35 20 39 40 59 60 69 ( ) > 33 > 26 > 23 ( ) 30 33 24 26 21 23 ( ) 23 29 18 23 15 20 ( ) < 23 < 18 < 15 (2 ) ( 2-36 2-55) 2-36 2024 ( ) 1 2 3 4 5 ( ml) 2 3692 847 2 848 3 464 3 4653 984 3 985 4 634 > 4 634 42. 146. 1 46. 2 52. 0 52. 158. 0 58. 1 67. 6 > 67. 6 ( kg) 29. 636. 9 37. 0 43. 5 43. 649. 2 49. 3 56. 3 > 56. 3 ( ) 712 13 19 2027 28 40 > 40 (cm ) 19. 924. 8 24. 9 32. 3 32. 438. 4 38. 5 45. 8 > 45. 8 ( cm ) - 3. 5 1. 7 1. 8 8. 9 9. 014. 1 14. 2 20. 1 > 20. 1 ( s) 0. 690. 61 0. 60 0. 50 0. 490. 44 0. 43 0. 39 < 0. 39 ( s) 35 6 17 1841 42 98 > 98, ( ) [ M],, 2003. 2-37 2529 ( ) 1 2 3 4 5 ( ml) 2 3262 849 2 850 3 459 3 4603 969 3 970 4 624 > 4 624 42. 146. 1 46. 2 51. 9 52. 058. 3 58. 4 68. 1 > 68. 1 ( kg) 32. 638. 3 38. 4 44. 8 44. 950. 4 50. 5 57. 6 > 57. 6 ( ) 510 11 17 1824 25 35 > 35 (cm ) 19. 623. 9 24. 0 31. 3 31. 436. 8 36. 9 43. 6 > 43. 6 ( cm ) - 5. 5 0. 9 1. 0 7. 8 7. 913. 4 13. 5 19. 7 > 19. 7 ( s) 0. 730. 63 0. 62 0. 52 0. 510. 45 0. 44 0. 39 < 0. 39 ( s) 34 5 14 1535 36 85 > 85, ( ) [ M],, 2003. 56

Ji nkng PingJi 2-38 3034 ( ) 1 2 3 4 5 ( ml) 2 2402 749 2 750 3 344 3 3453 874 3 875 4 544 > 4 544 41. 446. 1 46. 2 52. 2 52. 358. 3 58. 4 68. 1 > 68. 1 ( kg) 32. 238. 0 38. 1 44. 9 45. 050. 6 50. 7 57. 6 > 57. 6 ( ) 410 11 15 1622 23 30 > 30 (cm ) 18. 422. 3 22. 4 29. 3 29. 434. 7 34. 8 41. 1 > 41. 1 ( cm ) - 7. 0 0. 1 0. 0 6. 4 6. 511. 9 12. 0 18. 3 > 18. 3 ( s) 0. 760. 66 0. 65 0. 53 0. 520. 47 0. 46 0. 41 < 0. 41 ( s) 34 5 12 1329 30 74 > 74, ( ) [ M],, 2003. 2-39 3539 ( ) 1 2 3 4 5 ( ml) 2 1352 619 2 620 3 209 3 2103 739 3 740 4 349 > 4 349 41. 346. 1 46. 2 52. 2 52. 358. 7 58. 8 68. 1 > 68. 1 ( kg) 31. 337. 2 37. 3 44. 4 44. 550. 2 50. 3 57. 7 > 57. 7 ( ) 36 7 11 1219 20 27 > 27 (cm ) 17. 821. 4 21. 5 27. 9 28. 033. 0 33. 1 39. 5 > 39. 5 ( cm ) - 8. 7 2. 4-2. 34. 9 5. 010. 7 10. 8 17. 1 > 17. 1 ( s) 0. 780. 67 0. 66 0. 55 0. 540. 48 0. 47 0. 41 < 0. 41 ( s) 3 4 11 1227 28 69 > 69, ( ) [ M],, 2003. 2-40 4044 ( ) 1 2 3 4 5 ( ml) 2 0072 449 2 450 3 084 3 0853 599 3 600 4 223 > 4 223 37. 846. 5 46. 6 53. 5 53. 659. 9 60. 0 70. 2 > 70. 2 ( kg) 30. 036. 4 36. 5 43. 4 43. 549. 5 49. 6 56. 7 > 56. 7 ( cm ) - 9. 4-3. 8-3. 73. 9 4. 09. 9 10. 0 16. 2 > 16. 2 ( s) 0. 810. 71 0. 70 0. 60 0. 590. 49 0. 48 0. 43 < 0. 43 ( s) 3 4 9 1021 22 54 > 54, ( ) [ M],, 2003. 57

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 2-41 4549 ( ) 1 2 3 4 5 ( ml) 1 9002 307 2 308 2 964 2 9653 464 3 465 4 099 > 4 099 35. 546. 3 46. 4 53. 5 53. 660. 3 60. 4 70. 2 > 70. 2 ( kg) 29. 235. 4 35. 5 42. 4 42. 548. 5 48. 6 55. 4 > 55. 4 ( cm ) - 10. 0-4. 4-4. 33. 2 3. 39. 1 9. 2 15. 9 > 15. 9 ( s) 0. 860. 73 0. 72 0. 61 0. 600. 51 0. 50 0. 43 < 0. 43 ( s) 3 4 8 919 20 48 > 48, ( ) [ M],, 2003. 2-42 5054 ( ) 1 2 3 4 5 ( ml) 1 7702 164 2 165 2 779 2 7803 254 3 255 3 914 > 3 914 31. 545. 8 45. 9 53. 5 53. 659. 9 60. 0 69. 7 > 69. 7 ( kg) 27. 232. 7 32. 8 40. 3 40. 446. 3 46. 4 53. 2 > 53. 2 ( cm ) - 10. 7-5. 6-5. 52. 1 2. 27. 9 8. 0 14. 8 > 14. 8 ( s) 0. 900. 77 0. 76 0. 62 0. 610. 53 0. 52 0. 44 < 0. 44 ( s) 34 5 7 816 17 39 > 39, ( ) [ M],, 2003. 2-43 5559 ( ) 1 2 3 4 5 ( ml) 1 6692 059 2 060 2 644 2 6453 124 3 125 3 769 > 3 769 29. 944. 7 44. 8 53. 2 53. 359. 9 60. 0 69. 7 > 69. 7 ( kg) 25. 931. 4 31. 5 38. 5 38. 643. 9 44. 0 50. 7 > 50. 7 ( cm ) - 11. 2-6. 3-6. 21. 7 1. 87. 2 7. 3 13. 8 > 13. 8 ( s) 0. 930. 80 0. 79 0. 65 0. 640. 55 0. 54 0. 45 < 0. 45 ( s) 2 3 6 713 14 33 > 33 58, ( ) [ M],, 2003.

Ji nkng PingJi 2-44 6064 ( ) 1 2 3 4 5 ( ml) 1 4001 827 1 828 2 425 2 4262 939 2 940 3 499 > 3 499 ( kg) 21. 526. 9 27. 0 34. 4 34. 540. 4 40. 5 47. 5 > 47. 5 ( cm ) - 12. 6-7. 8-7. 70. 9 1. 06. 7 6. 8 13. 1 > 13. 1 ( s) 1. 401. 01 1. 00 0. 77 0. 760. 63 0. 62 0. 51 < 0. 51 ( s) 13 4 6 714 15 48 > 48, ( ) [ M],, 2003. 2-45 6569 ( ) 1 2 3 4 5 ( ml) 1 2551 660 1 661 2 229 2 2302 749 2 750 3 334 > 3 334 ( kg) 21. 024. 9 25. 0 32. 0 32. 138. 1 38. 2 44. 8 > 44. 8 ( cm ) - 13. 6-9. 4-9. 3-1. 6-1. 5 4. 6 4. 7 11. 7 > 11. 7 ( s) 1. 451. 11 1. 10 0. 81 0. 800. 66 0. 65 0. 54 < 0. 54 ( s) 12 3 5 612 13 40 > 40, ( ) [ M],, 2003. 2-46 2024 ( ) 1 2 3 4 5 ( ml) 1 423 1 873 1 8742 354 2 355 2 779 2 7803 259 > 3 259 40. 9 46. 1 46. 252. 2 52. 3 58. 0 58. 167. 1 > 67. 1 ( kg) 18. 6 21. 1 21. 225. 7 25. 8 29. 8 29. 935. 0 > 35. 0 ( ) 1 5 6 15 16 25 2636 > 36 (cm ) 12. 7 15. 8 15. 920. 5 20. 6 24. 7 24. 830. 0 > 30. 0 ( cm ) - 2. 1 2. 8 2. 99. 4 9. 514. 3 14. 420. 2 > 20. 2 ( s) 0. 79 0. 66 0. 650. 53 0. 52 0. 46 0. 450. 40 < 0. 40 ( s) 3 5 6 15 16 36 3790 > 90, ( ) [ M],, 2003. 59

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 2-47 2529 ( ) 1 2 3 4 5 ( ml) 1 396 1 834 1 8352 364 2 365 2 769 2 7703 244 > 3 244 40. 7 46. 8 46. 953. 2 53. 3 59. 1 59. 268. 6 > 68. 6 ( kg) 19. 2 21. 7 21. 826. 1 26. 2 30. 1 30. 235. 3 > 35. 3 ( ) 1 3 4 11 12 20 2130 > 30 (cm ) 12. 4 15. 0 15. 119. 7 19. 8 23. 4 23. 528. 5 > 28. 5 ( cm ) - 3. 5 1. 9 2. 08. 2 8. 313. 9 14. 019. 7 > 19. 7 ( s) 0. 82 0. 69 0. 680. 56 0. 55 0. 48 0. 470. 42 < 0. 42 ( s) 3 5 6 14 15 32 3384 > 84, ( ) [ M],, 2003. 2-48 3034 ( ) 1 2 3 4 5 ( ml) 1 320 1 781 1 7822 339 2 340 2 759 2 7603 242 > 3 242 39. 5 47. 0 47. 153. 7 53. 8 59. 9 60. 069. 1 > 69. 1 ( kg) 19. 8 22. 3 22. 426. 9 27. 0 30. 9 31. 036. 1 > 36. 1 ( ) 1 3 4 10 11 19 2028 > 28 (cm ) 12. 0 14. 5 14. 618. 7 18. 8 22. 6 22. 727. 7 > 27. 7 ( cm ) - 4. 0 1. 6 1. 77. 9 8. 013. 3 13. 419. 2 > 19. 2 ( s) 0. 86 0. 71 0. 700. 58 0. 57 0. 50 0. 490. 43 < 0. 43 ( s) 3 4 5 12 13 28 2972 > 72, ( ) [ M],, 2003. 2-49 3539 ( ) 1 2 3 4 5 ( ml) 1 295 1 734 1 7352 249 2 250 2 674 2 6753 159 > 3 159 37. 0 46. 8 46. 953. 8 53. 9 60. 3 60. 469. 7 > 69. 7 ( kg) 19. 6 22. 3 22. 427. 0 27. 1 31. 2 31. 336. 4 > 36. 4 ( ) 1 2 36 714 1523 > 23 (cm ) 11. 5 13. 7 13. 817. 8 17. 9 21. 3 21. 426. 1 > 26. 1 ( cm ) - 4. 8 0. 9 1. 07. 3 7. 412. 9 13. 018. 9 > 18. 9 ( s) 0. 86 0. 74 0. 730. 59 0. 58 0. 51 0. 500. 44 < 0. 44 ( s) 3 49 10 23 2462 > 62, ( ) [ M],, 2003. 60

Ji nkng PingJi 2-50 4044 ( ) 1 2 3 4 5 ( ml) 1 2281 629 1 630 2 149 2 1502 573 2 574 3 074 > 3 074 31. 546. 8 46. 9 54. 8 54. 961. 5 61. 6 71. 3 > 71. 3 ( kg) 19. 122. 0 22. 1 26. 9 27. 031. 0 31. 1 36. 5 > 36. 5 ( cm ) - 5. 9 0. 1 0. 2 6. 5 6. 611. 9 12. 0 17. 9 > 17. 9 ( s) 0. 900. 76 0. 75 0. 62 0. 610. 52 0. 51 0. 44 < 0. 44 ( s) 3 4 7 818 19 45 > 45, ( ) [ M],, 2003. 2-51 4549 ( ) 1 2 3 4 5 ( ml) 1 1601 519 1 520 2 049 2 0502 459 2 460 2 979 > 2 979 30. 045. 6 45. 7 54. 4 54. 561. 5 61. 6 71. 3 > 71. 3 ( kg) 18. 121. 2 21. 3 26. 0 26. 130. 3 30. 4 35. 7 > 35. 7 ( cm ) - 6. 3-0. 1 0. 0 6. 1 6. 211. 8 11. 9 17. 9 > 17. 9 ( s) 0. 940. 81 0. 80 0. 65 0. 640. 54 0. 53 0. 45 < 0. 45 ( s) 2 3 6 715 16 39 > 39, ( ) [ M],, 2003. 2-52 5054 ( ) 1 2 3 4 5 ( ml) 1 1151 469 1 470 1 977 1 9782 374 2 375 2 899 > 2 899 27. 943. 8 43. 9 54. 1 54. 261. 5 61. 6 71. 3 > 71. 3 ( kg) 17. 120. 1 20. 2 24. 8 24. 928. 9 29. 0 34. 2 > 34. 2 ( cm ) - 6. 5-0. 6-0. 55. 9 6. 011. 4 11. 5 17. 9 > 17. 9 ( s) 0. 960. 85 0. 84 0. 67 0. 660. 56 0. 55 0. 46 < 0. 46 ( s) 2 3 5 613 14 33 > 33, ( ) [ M],, 2003. 61

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 2-53 5559 ( ) 1 2 3 4 5 ( ml) 1 0951 374 1 375 1 854 1 8552 249 2 250 2 769 > 2 769 27. 339. 8 39. 9 52. 8 52. 960. 3 60. 4 70. 2 > 70. 2 ( kg) 16. 319. 2 19. 3 23. 5 23. 627. 6 27. 7 32. 7 > 32. 7 ( cm ) - 6. 6-0. 8-0. 75. 7 5. 811. 1 11. 2 17. 7 > 17. 7 ( s) 0. 970. 88 0. 87 0. 69 0. 680. 58 0. 57 0. 48 < 0. 48 ( s) 2 3 5 610 11 26 > 26, ( ) [ M],, 2003. 2-54 6064 ( ) 1 2 3 4 5 ( ml) 9551 219 1 220 1 684 1 6852 069 2 070 2 552 > 2 552 ( kg) 14. 917. 1 17. 2 21. 4 21. 525. 5 25. 6 30. 4 > 30. 4 ( cm ) - 7. 5-2. 0-1. 95. 2 5. 311. 3 11. 4 17. 7 > 17. 7 ( s) 1. 461. 14 1. 13 0. 84 0. 830. 67 0. 66 0. 55 < 0. 55 ( s) 12 3 5 612 13 40 > 40, ( ) [ M],, 2003. 2-55 6469 ( ) 1 2 3 4 5 ( ml) 8591 104 1 105 1 559 1 5601 964 1 965 2 454 > 2 454 ( kg) 13. 816. 2 16. 3 20. 3 20. 424. 3 24. 4 29. 7 > 29. 7 ( cm ) - 8. 2-3. 1-3. 04. 0 4. 110. 0 10. 1 16. 4 > 16. 4 ( s) 1. 631. 22 1. 21 0. 89 0. 880. 69 0. 68 0. 57 < 0. 57 ( s) 12 3 4 510 11 35 > 35, ( ) [ M],, 2003. 62

YunDong ChuF ng De ZhiDing,,,,,,,,,, :,,,,,,,,, :, ;, ;, ;, ;, ; ;,,,,,,,,,, ; H epple( 1997 ) 63

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun, 9,, 19% 22%,,,,,,,,,,,,,,,,,,,,, ;,,,,,,,, ;,,,,,,,,,,,,,,, 1 s 32ml 25ml 1s 82% 75%, 86% 80 %,,,, ( 12min ),, ( BMC ), ( BMD), ( OP ),,,, ; 80, 1, O P,, ( ) ( ), 64

YunDong ChuF ng De ZhiDing ;,,, 30% ;,,,,,, ( H VS) H VS,,, ;,,,,,,,,,, Morris, LDL-C, HDL-C, H DL-C, H DL-C, LDL-C VLDL-C,,, H arman (1956),,,,,, ( 10-5 10-10 s ), 17 000, 2% 5 % Davies ( 1982 ) 23 510,,,, DN A,,,, 200 ( American Aging Association), 40, 40,, 40,,, 65

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun, 1929 3 5 40min 12,, 5, 33%, 3,, 3, 30 min,,,,,,,,,,, ;,,,,, ;,, ; ( structure reconstruction ), ( function reconstruction),,, ( overrecovery ) ( overcompensation ),,,,,,,,, ( o- vertraining)( overfatigue),,,,,, 12, ;,,, 3-1 66

YunDong ChuF ng De ZhiDing 3-1 ( homeostasis ), ( Claude Bernard ) :,,,,,,,,,,,, 20 80,, B,,,,,,, T B N K, 35 %, 1, 24,,, ( ), :,, :, 67

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,, :,,,,,,,,,,,,,,,,,,, :,,,,,,, : -,, ;,,,,,,,,,,,,, 68,,,,

YunDong ChuF ng De ZhiDing,, ( ),,,,,,,,,,,,,, 1. 1g ( thermal equivalent ), 17. 17 kj ( 4. 10kcal ), 38. 94k J ( 9. 30 kcal ), 18. 00kJ (4. 30kcal), 23. 43kJ ( 5. 59kcal) 2., 1L ( thermalequivalent of oxygen ), 21. 14k J( 5. 05kcal), 19. 62kJ (4. 69kcal), 18. 8kJ (4. 49kcal),, ( 3-1 ) 3-1 ( kj/ g) ( kj/ g ) ( L/ g) ( L/ g) ( kj/ L ) ( RQ ) 17. 17 17. 17 0. 83 0. 83 21. 14 1. 00 23. 43 18. 00 0. 95 0. 75 18. 80 0. 80 38. 94 38. 94 2. 03 1. 43 19. 62 0. 71 3. ( respiratory quotient, RQ),,,, 69

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun ( CO2 H2 O), 1,, RQ = 6mmol CO2/ 6mmol O2 = 1, 1, 0. 71,,, 0. 80,, 0. 85 (3-2) 3-2 ( % ) kj/ L kcal 0. 70 0. 00 100. 0 19. 620 4. 686 0. 71 1. 10 98. 9 19. 637 4. 690 0. 72 4. 75 95. 2 19. 687 4. 702 0. 73 8. 40 91. 6 19. 738 4. 714 0. 74 12. 0 88. 0 19. 792 4. 727 0. 75 15. 6 84. 4 19. 842 4. 739 0. 76 19. 2 80. 8 19. 892 4. 751 0. 77 22. 8 77. 2 19. 947 4. 764 0. 78 26. 3 73. 7 19. 997 4. 776 0. 79 29. 9 70. 1 20. 047 4. 788 0. 80 33. 4 66. 6 20. 102 4. 801 0. 81 36. 9 63. 1 20. 152 4. 813 0. 82 40. 3 59. 7 20. 202 4. 825 0. 83 43. 8 56. 2 20. 257 4. 838 0. 84 47. 2 52. 8 20. 307 4. 850 0. 85 50. 7 49. 3 20. 357 4. 862 0. 86 54. 1 45. 9 20. 412 4. 875 0. 87 57. 5 42. 5 20. 462 4. 887 0. 88 60. 8 39. 2 20. 512 4. 899 0. 89 64. 2 35. 8 20. 562 4. 911 0. 90 67. 5 32. 5 20. 617 4. 924 0. 91 70. 8 29. 2 20. 667 4. 936 0. 92 74. 1 25. 9 20. 717 4. 948 0. 93 77. 4 22. 6 20. 772 4. 961 0. 94 80. 7 19. 3 20. 822 4. 973 0. 95 84. 0 16. 0 20. 872 4. 985 0. 96 87. 2 12. 8 20. 927 4. 998 0. 97 90. 4 9. 58 20. 997 5. 010 0. 98 93. 6 6. 37 21. 027 5. 022 0. 99 96. 8 3. 18 21. 082 5. 035 70

YunDong ChuF ng De ZhiDing 1. 00 100. 0 0. 0 21. 132 5. 047 1. ( basal metabolism) 20 25 ( basal metabolic rate, BMR ),,,, kj/ m 2 h 170 kj/ m 2 h, 155 kj/ m 2 h ( 3-3 ) ( body s urface area): ( m 2 ) = 0. 006 1(cm) + 0. 012 8( kg) - 0. 152 9,,,, 20, 10, 3%,, 1, 13 % 10 % 15 %,, 20% 3-3 (kj/ m 2 h) ( Ys ) 11 15 1617 18 19 20 30 3140 41 50 > 50 195. 5 193. 4 166. 2 157. 8 158. 7 154. 1 149. 1 172. 5 181. 7 154. 1 146. 5 146. 4 142. 4 138. 6 2.,,,, : ; ; ;, (), : 5min ( ),, 3-4 3-4 ( L ) CO 2 ( L ) 8 : 00 8 : 05 ( ) 1. 500 1. 275 8 : 05 8 : 10 ( ) 16. 500 14. 581 8 : 10 8 : 40 ( ) 14. 000 12. 320 5min = CO2 O2 = 1. 2751. 500 = 0. 85 5min = O 2 = 1. 5004. 862 71

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 5min = CO 2 = 7. 293( kcal) O 2 = 14. 85116. 500 = 0. 90 5min = - = ( 16. 5004. 924 ) - ( 1. 5004. 862) = 81. 246-7. 293 = 73. 953 ( kcal) 30min = CO 2 O 2 = 12. 32014. 000 = 0. 88 30min = 30 = 7. 293530 = 43. 758( kcal) 30min = - = (14. 0004. 899) - (7. 293530) = 68. 586-43. 758 = 24. 828( kcal) = + = 73. 953 + 24. 828 = 98. 781( kcal), 98. 781kcal,,,,,,, :,, Appendix B in McArdle et al. ( 1991 ) 3-5 3-5 :2 1, :106 :60kg ( k ca l) 1. 5 1101. 5 = 165 6. 0 146. 0 = 84 2. 0 262. 0 = 52 ( ) 1 = 456 8. 0 128. 0 = 96 2. 0 162. 0 = 32 72

YunDong ChuF ng De ZhiDing ( k ca l) 4. 0 134. 0 = 52 1 1361. 0 = 136 4. 0 494. 0 = 196 7. 0 317. 0 = 217 73

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun ( k ca l) 3. 0 83. 0 = 24 3. 0 1503. 0 = 450 ( ) 5. 0 145. 0 = 70 32. 0 832 = 256 = 2 286 ( k cal) 1 = 28. 35g; 1 ( kcal ) = 4. 186 ( k J ) :,, Ain sworth et al. (1992) 3-6 3-6 : 2 1, :106 :60kg 74 ( k cal) 12. 00 am 8. 00 am = 8. 00 0. 9 608. 00 = 432. 0 8. 00am8. 15 am = 0. 25 4. 0 608. 00 = 60. 0 8. 15am8. 45 am = 0. 50 1. 5 600. 50 = 45. 0 8. 45am9. 00 am = 0. 25 1. 5 600. 25 = 22. 5 9. 00am9. 30 am = 0. 50 2. 0 600. 50 = 60. 0 9. 30am 12. 00pm = 2. 50 1. 8 602. 50 = 270. 0 12. 00p m12. 30p m = 0. 50 4. 0 600. 50 = 120. 0 12. 30p m 1. 30p m = 1. 00 1. 5 601. 00 = 90. 0 1. 30pm1. 45pm = 0. 25 4. 5 600. 25 = 67. 5 1. 45pm4. 45pm = 3. 00 1. 8 603. 00 = 324. 0 4. 45pm5. 30pm = 0. 75 2. 0 600. 75 = 90. 0 5. 30pm6. 30pm = 1. 00 1. 0 601. 00 = 60. 0 6. 30pm7. 00pm = 0. 50 2. 5 600. 50 = 75. 0 7. 00pm7. 30pm = 0. 50 1. 5 600. 50 = 45. 0 7. 30pm7. 45pm = 0. 25 2. 5 600. 25 = 37. 5 7. 45pm8. 00pm = 0. 25 2. 0 600. 25 = 30. 0 8. 00pm9. 30pm = 1. 50 10. 0601. 50 = 900. 0 9. 30pm9. 45pm = 0. 25 2. 0 600. 25 = 30. 0 9. 45pm 10. 00p m = 0. 25 2. 5 600. 25 = 37. 5 10. 00p m10. 15p m = 0. 25 4. 5 600. 25 = 67. 5 10. 15p m12. 00 am = 1. 75 1. 5 601. 75 = 157. 5 = 2 729 ( k cal) : M E T ; M E T

YunDong ChuF ng De ZhiDing :,, 1kg 7 200kcal,, 0. 06kg, = 2 729kcal - 2 286kcal = 443kcal = 443kcal7 200kcal = 0. 06 ( kg) :,, ;,,,, : ; ; ; ;, ;, ;,, ;, ;,,,, 1. (1 ) 4, :, ( ) ;, ( ) ;, ( ) ; ( ) ; (2 ), ( 3-7 ) 75

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 3-7 (3 ),,,,,,,,,, (4 ),, ( 1cm 2 ),, () (), : ;, ; 10 s,,, 5 min 76

YunDong ChuF ng De ZhiDing (agility ), ( flexibility), 2., : ; ;,,,,, 3. : ; ; ; ; : (1 ),,, (2 ),, (3 ),,,, (4 ) (5 ),,,,,,, 80% 2,, ( ),, 77

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun,,,,, ( RPE ) ( MET s) 1. (1 ),, 60 % 85%,,,,,, : (/ min ) = 220 - ( ) (2 )( Jungmann ), : ( / min) = 180-60 ( / min) = 170 - (3 )( Karvonen ), 60% 85% Oldridge, 60% 75 %,, 70% 85% Pollock,,,, = [ ( - )% ] + 3-2, 60% 75 % 133 / min 149 / min 3-2 70 / min 175 / min, 60% 75 % (4 ) : 78 ( - )/ 100% 71% ; 51% 70% ; 50% (5 ),

YunDong ChuF ng De ZhiDing 3-2 : ( / min) = + 60 : ( / min) = + 40 : ( / min) = + 20 2. ( RPE ) Gunnar Borg, 20 60 Borg ( perceived exertion),, Borg ( the scale for Ratings of Perceived Exertion), 3-8, 6 20 15, 3-8 Borg RPE ( % ) 6 0. 0 7 7. 1 70 8 14. 3 9 21. 4 90 10 28. 6 11 35. 7 110 12 42. 9 13 50. 0 130 14 57. 2 15 64. 3 150 16 71. 5 17 78. 6 170 18 85. 8 19 95 195 79

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun 0 100 3-3, (), ( IV), (DV ) ( )( ), ( ),,,, 3-3 RPE :, RP E,, RPE 10,,,, RPE,, RP E, 3. ( MET s) ( Metabolic Equivalent of Energy ) : 3. 5ml 1 ME T ME Ts,, 10MET s, 10 MET 3. 5ml / kg / min ml / kg / min,, ME Ts MET s, 20 90, MET s ( Fu nctional Capacity, FC) :,, MET s 80

YunDong ChuF ng De ZhiDing,,,,,,, 150 / min, 5 min 5min,,, 20 60 s,, 23min, 47min,, 5min,,,, 20min,,,, 60 min 2060min, :,,, 40min ; ;, : 70 % V O2 max, 15min; 60 % V O2 max, 30min; 50% VO2 max, 60min (3-9) 3-9 ( min) 5 10 15 30 60 70 65 60 50 40 80 75 70 60 50 ( % V O 2 ma x) 90 85 80 70 60,. [ M ],, 1993: 95.,,,,,,,,,,, : 1,,, 13, ; 2,, 81

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun, ; 3, 1,, ; 4 5, : 3, ; 5, ; 2,, 34, 1,,, 3,,,,, : (1 )( ) (2 ) (3 ) (4 ),, ;,, ;,, :, () : 20 8, 46, Wood,,,,, 8, 9 11,,,,,,,,,,,,,, 1,,,,,, 82

YunDong ChuF ng De ZhiDing,,, :,, warm-up, : (1 ),,,,,,,, (2 ),,,,,,,,,,,,,,,,,,,, (3 ),,,,,,, 12,,,,,, 2, 20%,,,,,,,,, 83

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun (1 ),,, ;, (2 ),,, 45% VO2 max, 100120 / min (3 ) 10min,, ; ;,,, 1030min (4 ),,,, 45min,,, 3min 5min,,,,, :,,,,, : 10min, 2040min,,,,, :,,,,,,, 5min 84

YunDong ChuF ng De ZhiDing,,,,, 68, : 1. : 2. () 3. () 4., : ; : : : : : : : : : ( ) : : : : : : : : : : : : : : : : : BMI : : : : : : : : : : : : : : : : 85

Ji nkng CuJin Yu YunDong ChuFng De J iben LiLun : : ( ) : : : : : : : : : : : : : : : / min / min ; RPE ; ME Ts : : : : : : : : : : : : : : : 5.,,,,, 86

You Y ng YunDong ChuFng, : 2060min ; ( 1/ 6 ) ; ;,,,,,,,,,,,, :,,,,,,,, 110 / min, 10min,, :,,, ;, ;, :,, :,, 6 87

Shi Yong YunDong ChuF ng :, ;,, ; : 8090cm, 70cm, 60cm 1. ( 5060cm ), ( 2530m/ min ),,,,,,, ;, : 60m/ min, 90, 66cm, 0. 33kJ/ kg/ min; 80m/ min, 110, 70cm, 0. 41kJ/ kg/ min 2.,, 45k m, 300kcal,,, 140 130m/ min, 186, 70cm 3., 130m/ min, min108, 120cm 4., :,, 5.,, 30%, 15%,,,,, :,, :, 1. : 100m/ min, : 1 000m2 = 2 000m, : 20min, : 2.,, 1,,, 30 88

You Y ng YunDong ChuFng, ( 4-1 ) 4-1 ( m ) ( min ) / / 1 3 200 35 3 9 2 3 200 34 3 9 3 3 200 33 4 9 4 3 200 32 4 12 5 3 200 31 4 12 6 3 200 30 4 20 7 3 200 29 4 20 8 3 200 28 4 20 9 4 000 34 4 26 10 4 000 33 4 26 11 4 800 42 4 32 12 4 800 41 4 32 (1 ),,, (2 ),,, (3 ), ;,, :, 812,,,!,,,,,,,,,,,, : 1015,,, 89

Shi Yong YunDong ChuF ng,,,,,,, : 120 30min, 3 80%, 20%, :,,, ;,,,, ;,,, ;,, :,,, : 5min 1km, :,,,, 90, ;, ;,,,,,, 1. 100200m, 300500m, 1min, 1 min, ;,, (4-2, 4-3) 4-2 20min (3049 ) 34 ( min) 1 1 min + 1min, 3, 1 min 7 2 1 min + 1min, 3 10 3 2 min + 1min, 4, 2 min 14 4 3 min + 1min, 4 16 5 4 min + 1min, 4 20 6 5 min + 1min, 3, 2 min 20 7 6 min + 1min, 3 21 8 8 min + 1min, 2, 2 min 20 9 10 min + 1 min, 2 22 10 20 min 20 90

You Y ng YunDong ChuFng 4-3 ( s ) ( s ) ( min) ( m ) 1 30 30 8, 1, 12 8 12 500800 2 60 30 6, 1, 10 9 15 1 2002 400 3 120 30 1525 2 4004 000 4 240 60 4, 6 2030 3 2004 800 2.,, : 68min 1 000m, 2 1 000m, 2 1 000m, 5 0006 000 m 3.,, 4. (1 ): 20cm, 10min, : 7080 / min( ) (2 ):,,,, 33,,, 4-4 4-4 30 30 39 4049 5059 ( m ) ( min ) ( min ) ( min ) ( min) ( time/ week ) 1 1 600 13. 5 16. 5 18 18. 5 5 2 1 600 13 14. 5 16 1. 7 5 3 1 600 12. 5 13. 5 15 16 5 4 1 600 11. 5 13. 0 14 15 5 5 1 600 11 12. 5 13. 5 14. 5 5 6 1 600 10. 5 11. 5 12. 5 13. 5 5 (1 ), (2 ),, 91

Shi Yong YunDong ChuF ng (3 ), (4 ),,,,,,,, ;,,,, ;, :,,, ;,,, ; ;,,,, : ; ;,,,, :, ;,, ;,,,,,, ;,,,, : 5cm, 510, ;, ;, 1.,, 75100, 30min, 8 km,, 2. (1 ),,,,,, 30 50,, 92

You Y ng YunDong ChuFng (2 ), 3.,,,,, 4-5 4-7 4-5 ( 1) 30 30 39 ( m ) ( min) ( ts/ wk) ( m ) ( min ) ( time/ week ) 1 3 200 10 5 3 200 10. 5 5 2 3 200 9 5 3 200 9. 5 5 3 3 200 7. 75 5 3 200 8. 5 5 4 4 800 11. 75 5 3 200 7. 75 5 5 4 800 11 5 3 200 7. 5 5 6 4 800 10. 5 5 4 800 11. 5 5 4-6 ( 2) 40 49 50 ( m ) ( min) ( ts/ wk) ( m ) ( min ) ( time/ week ) 1 3 200 11 5 3 200 11. 5 5 2 3 200 10 5 3 200 10. 5 5 3 4 800 15 5 3 200 10 5 4 4 800 14 5 4 800 16 5 5 6 400 19 5 4 800 15. 5 5 6 6 400 17. 5 5 4 800 15 5 4-7 18 ( 50 ) ( mph/ rp m ) ( min ) ( times/ week ) 1 15/ 55 3 < 100 3 2 15/ 55 4 < 100 3 3 15/ 55 6 < 100 3 4 15/ 55 6 < 110 4 5 15/ 55 8 < 110 4 93

Shi Yong YunDong ChuF ng ( mph/ rp m ) ( min ) ( times/ week ) 6 15/ 55 10 < 110 4 7 15/ 55 12 < 110 4 8 15/ 55 14 < 110 4 9 15/ 55 16 < 110 4 10 15/ 55 16 < 120 5 11 15/ 55 18 < 120 5 12 15/ 55 20 < 120 5 13 17. 5/ 65 18 < 120 5 14 17. 5/ 65 20 < 120 5 15 20/ 75 20 < 130 5 16 20/ 75 22. 5 < 130 5 17 20/ 75 25 < 130 5 18 20/ 75 30 < 130 4 (1 ), (2 ), 5cm ;,, (3 ), (4 ), (5 ) (6 ),, ;,,,, ;,, ; 1968,,,, 5, 94

You Y ng YunDong ChuFng 25 %,, 4s, 5 000 ( 714, 6 3 ), 2 000kcal, 1/ 31/ 4, 10, 3, 1. 3 ; 6 23, 8001500m ; 1.60m, 65kg, 10min 311. 4kJ 1/ 3, 0. 18 kcal, 0. 068 kcal,,, :,,, ;,, : ;,,,, ;,, :,,, 1.,,,, 2.,,, 3.,, 67min,, 1., 1999 U KK STE P Fitness Self-Test Estimate Physical Fitness,, 1 12, 105 s 114s, 115s 124s 12, 95

Shi Yong YunDong ChuF ng 2., :,, 20 ;, 30 ; 20 ; ( ), 20 ; (, 90 )30 ; 20 ;,, 10 s, 4 ; 30 ;,, 20 ; 20 (1 ), (2 ), (3 ),,,,,,,,,,,,,,,,,,,,,,,, ;, 12%, 13. 4%, 10. 2 %,,,,,,,,,,,,,,, ;,,, :,,,, ;,,,, ;, ;, : ;, 96

You Y ng YunDong ChuFng 4-8 4-10 4-8 (1 ) 30 30 39 ( m ) ( min) ( time/ wee k) ( m ) ( min ) ( time/ week ) 1 90 2. 5 5 90 2. 5 5 2 130 30. 5 130 3. 0 5 3 180 4. 0 5 150 3. 75 5 4 220 5. 5 5 180 4. 0 5 220 5. 0 5 220 5. 25 5 6 270 6. 0 5 220 5. 0 5 4-9 (2 ) 40 49 50 ( m ) ( min) ( time/ wee k) ( m ) ( min ) ( time/ week ) 1 90 2. 5 5 90 2. 5 5 2 130 3. 25 5 130 3. 75 5 3 150 4. 0 5 150 4. 15 5 4 180 4. 5 5 180 4. 75 5 5 180 4. 15 5 180 4. 5 5 6 200 5. 0 5 180 4. 15 5 4-10 10 ( 30 49 ) ( m ) ( min ) ( time/ wee k) 1 275 12 4 2 275 10 4 3 365 13 4 4 365 12 4 5 455 14 4 6 455 13 4 7 550 16 4 8 640 19 4 9 730 22 4 97

Shi Yong YunDong ChuF ng 10 820 22. 5 4 (1 ), ;,, (2 ),,, (3 ), (4 ),,, (5 ),,,,,, ;,, ;,,, ;,, (, 2001) :, (, 1990),, ( Fernhall, 1992 ),,,,, :,,,,, Sugano, Anaomura (2002) ; Iuv( 1990 ) ; Pechter 2003 :, 12, 98

You Y ng YunDong ChuFng,,,,, ;,,,,,, ;,,,,,,,,,,,,,, ;,,,,,,,, :,, 2730 ;,, ;,,,, ;, ;,, ;, 1.,,,,, 2.,,,,,, 3.,,, 99

Shi Yong YunDong ChuF ng 4., ; ;,,, (1992), 11 / min 151186 / min, 144176 / min 13 / min,, 1013 / min 1. :,,,,, 4, 2025,, :,,,,, 4, 2025, :,,, 4, 30 s 1min,, :,,, 4, 30s 1min,, :, ;, 4, 3035 :,, 4, 3040,,,, 100 2. (1 ) 50m (2 )100m ( ) (3 ) 20 ( 1 s, 3 s) (4 ) 200m () (5 ) 10 (6 ) (7 ) 20 (8 ) 10 (, ) (9 )10 (10) 50m (11) 20

You Y ng YunDong ChuFng (12) 3min 101

Shi Yong YunDong ChuF ng,,,,,,,,,,,,,, ;,,,,,,,,,, 40,, ;, (),,,,,,,,,,,,,,,,,,,,,,,, : 102

Ji nmei YunDong ChuFng,,,,,,,,,,,,,,,, 1. (1 ) ( ),,, (2 ),,,,, (3 ), (),,, 2.,,,,, 103

Shi Yong YunDong ChuF ng 1.,, 2.,,,,, 90%, 60% 3.,,,,,,,,,,,,,, 4.,, 2025, 65 20%, 10,,,,,,, 2/ 3, : 50 %, 80%, ( 2/ 3 ),,,,,,, 104

Ji nmei YunDong ChuFng,,, ( 46 ), (815 RM ),,,, ;,, 34,,,,,,, ( FFW ),, : (), ( ) ( ) 1.,,,, :,,, 2.,, Rose( 1957 ) :, 105

Shi Yong YunDong ChuF ng 510s, 5, 0. 5kg, 510s 3.,,, 1. ( RM )( SE T ) RM( Repetition maximum),, ( SET ) 1R M RM,,,, 6, 6 RM, 15, 15RM, RM,, ;, ( RM ) SET, 2SE T, 15RM, 15, 2, 36, 3SET 6 RM, 4 6SE T, 1820RM 2.,, 1min,,, 2min 30s 1, 3. : (1 ), 1215RM, 13 (2 ),,, 3, 3SE T, 68R M,,, (3 ),,, 1 106

Ji nmei YunDong ChuFng,30,,,,,,, ;,,,,,,, : (1 ),, (2 ), (3 ),,, (4 ) (5 ),,, 1. (1 ),,,,,,, ; 2030 (2 ),, ( ) ( ), (), 2030 2.,,,,,,,, 20, 3.,,,,,,, 1020, 4, 4.,,,,, 107

Shi Yong YunDong ChuF ng,, 8 5., ; ; ;,,,, 6.,,, ;1015, 1.,,,, 1030, 3 2.,,, 15,2 3.,,,, ;,,, 812 RM, 46 4., ( ),,,,, 8, 46,, 5.,,,,, 8, 46 6.,,, 2, 2030, 7. (1 ),,,,, 1520, 4 (2 ),,,,,, 1520,, 46 8. 108

Ji nmei YunDong ChuFng,,,, :,, 46, 2 9.,,,,,, 48,, 10.,,,,,,,, 2030, 2 1.,,,,,,, 1825, 34 2. (1 ),,,,,,, 1014, 2 (2 ),,,,, 1416, 2 3.,,,,,,, 1014, 2 4.,,,,,,,,,, 810, 3 5.,,,,,,,,,, 1020, 2 6.,,,,,,, 1014, 2 7.,,,,,, 810 109

Shi Yong YunDong ChuF ng 8.,,,,,, 810, 2 9.,,,, 1min, 46 10.,,,,,, 1214 1.,,,,,,, 1214, 2 2.,,,,,,,,, 15 17, 2 3.,,,,, 68 s,, 1012 4.,,,,, 1012 5.,,,,, 1, 1, 4 6.,,,,,,, 4 7.,,,,,,, 4 8.,,,,,,,,,,, 4 9. 110

Ji nmei YunDong ChuFng,,,,, 1012, 2, 45 10.,,,,, 46 s,, 68 23, 23 1.,,, 90 1820, 23, 23 2.,,,,,, 1214, 1012, 68 3.,,,,,, 2030, 46 4.,,,, 2040, 3 5.,, 90,, 20, 6.,,, 150,, 4 7.,,,,, 8, 8.,,,,,,,,,, 812 9.,,,,,,,,, 1012, 2 10.,,, ( ) 111

Shi Yong YunDong ChuF ng, ( ),,,, 1.,,,, 46 s,,,, 1012, 2 2.,,,,,,,,, 1012, 2 3.,,,,, 20 4.,,,,,,,,, ( 8 ),, 20 5.,,,,,,, 4,2 6.,,,,,,, 1012, 2 7.,, 20,, 8.,,,,,,,,,,, 10, 30 9.,,,,,, 5s,, 5, 2030 10.,,,,,,,, 4 112

Ji nmei YunDong ChuFng 1.,,,,,,,,, 1012, 2 2.,,,,,,,, 8, 3 3.,,,, 1214 2 4.,, 1015 m, 10m, 23 5.,, 90,,, 48,3 6.,,,,, 7.,,, 8.,,,, 3050 9.,,,, 1418, 2 10.,,,,,,, 3050,, 1. :,,,,, (1 ),,,,,,,,, 1020, 2 113

Shi Yong YunDong ChuF ng (2 ),,,,, ;,,,,, 1020 2min 20 (3 ),,, 1 (4 ),,, (5 ),,,,, 30 (6 ),,,,,, 20 (7 ),,,,, ;,,, (8 ),,,,,, 30 10 (9 ),, ; (10),, ;,,,,, 10 2. (1 ),,,,,,, 10,,,, 50,, (2 ),,,, 709050100, (3 ),,,,,,, 20,, 20 (4 ),,, ;,,,, ;,, ( ),,, 3050, (5 ),,,,, 2030 (6 ),,, 5 10 min 114 6 24, 6,

Ji nmei YunDong ChuFng 3. (1 ),,,, 1520,,,,, 1520, (2 ),, ( ),,,,,, 2040, (3 ),,, 20, 20, (4 ),,,,, 20,, 20 (5 ),,,,,,, 20, 20,, (6 ),,,,,, 20 4. (1 ),,,,,,, (2 ),,,,, (3 ),,,,,,, 35 s, 68 115

Shi Yong YunDong ChuF ng 20% 20% 30%, :,,,,,,,, : BMI 26, 1921, 2224 : = [ ( kg)/ ( kg) - 1 ] 100% 15% ( ) ; 30% ( ) ; 50% ( ),,,,,,,, 20%, 30 % 1.,, 2030, 3, 60 % 80% 1 556, 63 % 87% ;, 10% 36% 116

Ji nfei YunDong ChuFng 2. 3.,, ;, 4., 350, 67.5% ; Craddock ( 1973 ),, 53%, 46% ;,,, :,,,,,, ;,,, ;,, ;, ;, ; 1.,,,,,,,,,, 4, 7. 5% 28%, 6,,, 2kg 2., Kemmer,,, 117

Shi Yong YunDong ChuF ng,,,,, 3.,,, 1.,, 60 % /,,,,,, 2. : ( 96 % ), (510min ),,,,,, 40%, 60% 3. ; ; (1 ),,,, 0. 5kg (2 ),,,, ( 5 6 ), (3 ),, 118

Ji nfei YunDong ChuFng,, 1g 7kcal (4 ) :, 12 ; 1 ; > 45min; 35min, 40% 60 % :8 4 kg : 5 : 130145 / min :60min : (1 ) 5min : ; (2 ) + 20min ( 10min 1 200 m, 10 min 1 300 m ) ; ( 3) ( 20 + 40 + 20 + 20 + 30 + 20 ) 2,, 12min; (4 ), 8 min( ) ; ( 5) 5 min; ( 6) 5 min; ( 7) 5min 95% 97%, 3% 5 % :, (1 ) :, 3 1,,,,, (2 ):,,,,, (3 ) : 10,, 1013 119

Shi Yong YunDong ChuF ng 30, 88% 86% (1 ), (2 ), ( ), (3 ),,,, (4 ),,,, (5 ),,, (6 ),, (1 ),, 1cm 1kg,, (2 ),,, (3 ),,,,, (4 ) 3060min;,,, (5 ) 50% 0. 25kg, 0. 5k g;, () 250kcal 1. (1991), ( 10 ) 24,, 21,, 50% : 1, 5, 12, :12 27.8 % ; 6. 8 %, 15. 5% ; 18. 9 %, ( P < 0. 05 ),,, 120

Ji nfei YunDong ChuFng " ",,,,, 2. : (1 )2min + 1min, 2, 2min, 8min (2 ), 4min (3 ), 10 min:,,, 1m,,,, 200m, 1020 (4 )3060,3, 8min (5 ), 40 + 20 + 30, 3,5 min (6 )( 200m + 200m ),3, 8min (7 )( ), 2min : (1 ) ( ),10min (2 ), 5min (3 ), 5min (4 ) 5min (5 )20m, 3, 5min (6 ), 5min (7 )80m, 2,4 min (8 ), 6min,, ;,,,,,,,,,,,,,,, 121

Shi Yong YunDong ChuF ng,,,,,,,,,, :,,, (1 ),,, 0. 2kg (2 ),,, (3 ) (4 ),,, ( 2000 ) 41,,, : Jaeger-laufergotest,34 4k m/ h, 56 5km/ h, 3min 1k m/ h 46, Accuspory 1 2 5 10min, PE-4000 1min Kinderman, () (), : 121132 / min, 120 133 / min, 126. 38. 93 / min 157169 / min, 155171 / min, 165. 811. 21 / min, ;, 36 126. 3 165. 8 / min,, 126150 /,, 35min, 4, 8,,, 122

Ji nfei YunDong ChuFng :,,,,,,,,, : (1 ), 2min (2 ), 2min (3 )( 1min + 30s ) 4, 6min (4 )+ + ( 30, 60 s), 5min (5 ), 2min (6 ) 20 ( 30s, 4 ), 5min (7 )30 ( 20, 3 ),3 min (8 ) ( ) ( 20 + 30s, 3 ), 6 min (9 ), 3min (10),1 min : (1 )( ), 3min (2 ), 20cm, 3min (3 ) ( 30 s + 30s )3, 6min (4 ) ( 68 3 ), 5min (5 ) 40 ( 30s, 3 ), 5min (6 )( 40 + 30s, 3 ) 5min (7 )30 + 20 + 10,2, 30 s, 4min (8 ), 3min (9 ), 2min :, 120145 / min 50min, 2530min, W H O 2SD 28, 3. 86. 1, 4 8, 2 50 min,, 140 / min, 152 / min, 117 / min( 6-1 ) : 8, 1. 310. 84kg, 4. 6mm, 2. 6cm, :,, 8, ( P < 0. 05 ), ;10m2 ( P < 0. 01), ;,,,,, 8,,, 123