{"id":2370,"date":"2018-06-14T06:00:56","date_gmt":"2018-06-13T21:00:56","guid":{"rendered":"https:\/\/www.muscle-hypertrophy.com\/?p=2370"},"modified":"2019-04-12T16:08:43","modified_gmt":"2019-04-12T07:08:43","slug":"%e3%83%92%e3%83%88%e3%81%ab%e3%81%8a%e3%81%84%e3%81%a6%e7%ad%8b%e3%83%88%e3%83%ac%e3%81%ae%e9%a0%bb%e5%ba%a6%ef%bc%8c%e5%bc%b7%e5%ba%a6%ef%bc%8c%e3%83%9c%e3%83%aa%e3%83%a5%e3%83%bc%e3%83%a0%e3%81%8a","status":"publish","type":"post","link":"https:\/\/www.muscle-hypertrophy.com\/?p=2370","title":{"rendered":"\u30d2\u30c8\u306b\u304a\u3044\u3066\u7b4b\u30c8\u30ec\u306e\u983b\u5ea6\uff0c\u5f37\u5ea6\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\u304a\u3088\u3073\u69d8\u5f0f\u306f\u7b4b\u65ad\u9762\u7a4d\u306b\u3069\u3046\u5f71\u97ff\u3059\u308b\u304b"},"content":{"rendered":"

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The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans Sports Med. 2007;37(3):225-64<\/a><\/h3>\n

<\/p>\n

Abstract<\/h3>\n

Strength training is an important component in sports training and rehabilitation. Quantification of the dose-response relationships between training variables and the outcome is fundamental for the proper prescription of resistance training. The purpose of this comprehensive review was to identify dose-response relationships for the development of muscle hypertrophy by calculating the magnitudes and rates of increases in muscle cross-sectional area induced by varying levels of frequency, intensity and volume, as well as by different modes of strength training.<\/p>\n

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Computer searches in the databases MEDLINE, SportDiscus\u00ae and CINAHL\u00ae were performed as well as hand searches of relevant journals, books and reference lists. The analysis was limited to the quadriceps femoris and the elbow flexors, since these were the only muscle groups that allowed for evaluations of dose-response trends. The modes of strength training were classified as dynamic external resistance (including free weights and weight machines), accommodating resistance (e.g. isokinetic and semi-isokinetic devices) and isometric resistance. The subcategories related to the types of muscle actions used. The results demonstrate that given sufficient frequency, intensity and volume of work, all three types of muscle actions can induce significant hypertrophy at an impressive rate and that, at present, there is insufficient evidence for the superiority of any mode and\/or type of muscle action over other modes and types of training. Tentative dose-response relationships for each variable are outlined, based on the available evidence, and interactions between variables are discussed. In addition, recommendations for training and suggestions for further research are given.<\/p>\n

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Strength training has become increasingly popular in recent decades. Whereas previously strength training had been used by a few selected athletes to improve their strength and size, it is now an important component in training for most sports as well as for injury prevention and rehabilitation.[1-3] Quantification of the dose-response relationships between the training variables (e.g. intensity, frequency and volume) and the outcome (e.g. strength, power and hypertrophy) is fundamental for the proper prescription of resistance training.[4] Several meta-analyses[4-8] and numerous reviews[1,3,9-11] have dealt with various aspects of optimising strength; however, with the exception of a paper by Fry,[12] few systematic reviews have focused on the issue of how to train specifically for muscle hypertrophy. The review of Fry[12] discussed the role of training intensity on hypertrophy as measured by increases in muscle fibre area (MFA).<\/p>\n

\u3000\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u6700\u8fd1\u4eba\u6c17\u3068\u306a\u3063\u3066\u304d\u3066\u3044\u308b\uff0e\u304b\u3064\u3066\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u4e00\u90e8\u306e\u9078\u3070\u308c\u305f\u30a2\u30b9\u30ea\u30fc\u30c8\u306b\u3088\u308a\u5f37\u5ea6\u3068\u4f53\u578b\u3092\u6539\u5584\u3059\u308b\u306e\u306b\u4f7f\u308f\u308c\u3066\u304d\u305f\u306e\u306b\u5bfe\u3057\u3066\uff0c\u4eca\u3067\u306f\u307b\u3068\u3093\u3069\u306e\u30b9\u30dd\u30fc\u30c4\u3067\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u602a\u6211\u306e\u4e88\u9632\u3068\u30ea\u30cf\u30d3\u30ea\u30c6\u30fc\u30b7\u30e7\u30f3\u540c\u69d8\u306b\u91cd\u8981\u306a\u8981\u7d20\u3067\u3042\u308b\uff0e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5909\u6570\uff08\u4f8b\u3048\u3070\u5f37\u5ea6\uff0c\u983b\u5ea6\u304a\u3088\u3073\u30dc\u30ea\u30e5\u30fc\u30e0\uff09\u3068\u30a2\u30a6\u30c8\u30ab\u30e0\uff08\u4f8b\u3048\u3070\u7b4b\u529b\uff0c\u30d1\u30ef\u30fc\u304a\u3088\u3073\u7b4b\u80a5\u5927\uff09\u3068\u306e\u7528\u91cf\u53cd\u5fdc\u95a2\u4fc2\u3092\u5b9a\u91cf\u5316\u3059\u308b\u3053\u3068\u306f\uff0c\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u9069\u5207\u306b\u51e6\u65b9\u3059\u308b\u305f\u3081\u306e\u57fa\u672c\u3067\u3042\u308b\uff0e\u3044\u304f\u3064\u304b\u306e\u30e1\u30bf\u30a2\u30ca\u30ea\u30b7\u30b9\u3068\u591a\u304f\u306e\u7dcf\u8aac\u304c\u7b4b\u529b\u3092\u6700\u9069\u5316\u3059\u308b\u69d8\u3005\u306a\u5074\u9762\u3092\u53d6\u308a\u6271\u3063\u3066\u304d\u305f\uff0e\u3057\u304b\u3057\uff0cFry \u3092\u9664\u3051\u3070\uff0c\u7b4b\u80a5\u5927\u3092\u76ee\u7684\u3068\u3057\u305f\u7279\u5225\u306a\u8a13\u7df4\u3092\u3069\u3046\u884c\u3046\u304b\u306b\u3064\u3044\u3066\u7126\u70b9\u3092\u5f53\u3066\u305f\u30b7\u30b9\u30c6\u30de\u30c6\u30a3\u30c3\u30af\u30ec\u30d3\u30e5\u30fc\u306f\u307b\u3068\u3093\u3069\u5b58\u5728\u3057\u306a\u3044\uff0eFry \u306e\u30ec\u30d3\u30e5\u30fc\u306f\uff0c\u7b4b\u7dda\u7dad\u9762\u7a4d (MFA) \u306e\u5897\u52a0\u306b\u3088\u308a\u6e2c\u5b9a\u3055\u308c\u308b\u7b4b\u80a5\u5927\u306b\u5bfe\u3059\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f37\u5ea6\u306e\u5f79\u5272\u306b\u3064\u3044\u3066\u8b70\u8ad6\u3057\u3066\u3044\u308b\uff0e<\/p>\n

Implicit in many articles in the literature are the following assumptions: (i) training for strength and training for hypertrophy is essentially one and the same thing; and (ii) the programme that yields the largest increases in strength also results in the largest increases in muscle mass. These assumptions are not necessarily true in all situations. For example, studies by Choi et. al.[13] and Masuda et al.[14] showed smaller increases in one repetition maximum (1RM) and isometric strength, but greater increases in quadriceps muscle area (as measured by magnetic resonance imaging [MRI]) and MFA after a typical moderate-load bodybuilding regimen when compared with a high-intensity powerlifting programme. Schmidtbleicher and Buehrle[15] showed greater increases for triceps brachii muscle area (as measured by CT scanning) for a group that trained with 3 sets of 12 repetitions at 70 % of 1RM when compared with a group that trained with 7 sets of 1-3 repetitions at 90-100 % of 1RM, while the strength increases for the groups were similar. Thus, it is apparent from these and other studies that the training prescription for hypertrophy may differ somewhat from the prescription for maximum strength. This observation has been taken into account in various models of periodisation, [16, 17] where training periods or training sessions aimed at stimulating maximum hypertrophy by high volume and moderate loads are followed by periods or sessions aimed at increasing maximum strength by moderate volume and heavy loads. The latter type of workout presumably acts by optimising neural adaptations,[11] although marked hypertrophy can also occur if the volume is sufficient.[12,15,18]<\/p>\n

\u3000\u6587\u732e\u306e\u591a\u304f\u306e\u8a18\u4e8b\u306b\u306f\u6b21\u306e\u4e8b\u67c4\u304c\u6697\u9ed9\u306e\u524d\u63d0\u306b\u306a\u3063\u3066\u3044\u308b\uff0e(i) \u7b4b\u529b\u306e\u305f\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u7b4b\u80a5\u5927\u306e\u305f\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u306f\u672c\u8cea\u7684\u306b\u540c\u4e00\u306e\u3082\u306e\u3067\u3042\u308b\uff0e(ii) \u6700\u5927\u306e\u7b4b\u529b\u5897\u52a0\u3092\u3082\u305f\u3089\u3059\u30d7\u30ed\u30b0\u30e9\u30e0\u306f\u307e\u305f\uff0c\u6700\u5927\u306e\u7b4b\u8089\u91cf\u306e\u5897\u52a0\u3092\u3082\u305f\u3089\u3059\u3082\u306e\u3067\u3042\u308b\uff0e\u3053\u308c\u3089\u306e\u4eee\u5b9a\u306f\u3059\u3079\u3066\u306e\u72b6\u6cc1\u306b\u304a\u3044\u3066\u5fc5\u305a\u3057\u3082\u6b63\u3057\u3044\u308f\u3051\u3067\u306f\u306a\u3044\uff0e\u4f8b\u3048\u3070 Choi \u3089\u304a\u3088\u3073 Masuda \u3089\u306e\u7814\u7a76\u3067\u306f\uff0c1 RM \u3067\u7b49\u5c3a\u6027\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f\u308f\u305a\u304b\u306a\u5897\u52a0\u3057\u304b\u306a\u304b\u3063\u305f\u306e\u306b\uff0c\u9ad8\u5f37\u5ea6\u306e\u30d1\u30ef\u30fc\u30ea\u30d5\u30c6\u30a3\u30f3\u30b0\u30d7\u30ed\u30b0\u30e9\u30e0\u3068\u6bd4\u8f03\u3057\u305f\u6642\u306b\u6bd4\u3079\uff0c\u5178\u578b\u7684\u306a\u4e2d\u7b49\u5ea6\u8ca0\u8377\u306e\u30dc\u30c7\u30a3\u30d3\u30eb\u30c7\u30a3\u30f3\u30b0\u30ec\u30b8\u30e1\u30f3\u306e\u5f8c\u306b\u78c1\u6c17\u5171\u9cf4\u753b\u50cf (MRI) \u3067\u8a55\u4fa1\u3057\u305f\u5927\u817f\u56db\u982d\u7b4b\u9762\u7a4d\u304a\u3088\u3073\u7b4b\u7dda\u7dad\u9762\u7a4d\u306e\u5927\u5e45\u306a\u5897\u52a0\u304c\u898b\u3089\u308c\u305f\u3068\u3044\u3046\u4f8b\u304c\u3042\u308b\uff0eSchmidtbleicher \u3068 Buehrle \u306f CT \u30b9\u30ad\u30e3\u30f3\u3067\u6e2c\u5b9a\u3057\u305f\u4e0a\u8155\u4e09\u982d\u7b4b\u9762\u7a4d\u306e\u5927\u5e45\u306a\u5897\u52a0\u3092\u793a\u3057\u3066\u3044\u308b\uff0e1 RM \u306e 70 % \u306e\u5f37\u5ea6\u3067 12 \u30ec\u30c3\u30d7\u30b9 3 \u30bb\u30c3\u30c8\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3063\u305f\u7fa4\u3092\uff0c1 RM \u306e 90-100 % \u306e\u5f37\u5ea6\u3067 1-3 \u30ec\u30c3\u30d7\u30b9 7 \u30bb\u30c3\u30c8\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3063\u305f\u7fa4\u3068\u6bd4\u8f03\u3057\u3066\u304a\u308a\uff0c\u7b4b\u529b\u306e\u5897\u52a0\u306f\u4e21\u7fa4\u3068\u3082\u5dee\u306f\u306a\u304b\u3063\u305f\uff0e\u3057\u305f\u304c\u3063\u3066\uff0c\u3053\u308c\u3089\u306e\u7814\u7a76\u53ca\u3073\u4ed6\u306e\u7814\u7a76\u304b\u3089\uff0c\u7b4b\u80a5\u5927\u306e\u305f\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u51e6\u65b9\u306f\u7b4b\u529b\u3092\u6700\u5927\u5316\u3059\u308b\u305f\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u51e6\u65b9\u3068\u306f\u82e5\u5e72\u7570\u306a\u308b\u3053\u3068\u306f\u660e\u3089\u304b\u3067\u3042\u308b\uff0e\u3053\u308c\u3089\u306e\u89b3\u5bdf\u306f\u69d8\u3005\u306a\u30d4\u30ea\u30aa\u30c0\u30a4\u30bc\u30fc\u30b7\u30e7\u30f3\u306e\u30e2\u30c7\u30eb\u306b\u304a\u3044\u3066\u8003\u616e\u3055\u308c\u3066\u3044\u308b\uff0e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u307e\u305f\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30bb\u30c3\u30b7\u30e7\u30f3\u306e\u76ee\u7684\u306f\uff0c\u9ad8\u3044\u30dc\u30ea\u30e5\u30fc\u30e0\u3068\u4e2d\u7b49\u5ea6\u306e\u8ca0\u8377\u3067\u6700\u5927\u306e\u7b4b\u80a5\u5927\u3092\u523a\u6fc0\u3059\u308b\u3053\u3068\u306b\u3042\u308a\uff0c\u4e2d\u7b49\u5ea6\u306e\u30dc\u30ea\u30e5\u30fc\u30e0\u3068\u91cd\u3044\u8ca0\u8377\u306b\u3088\u308a\u6700\u5927\u306e\u7b4b\u529b\u5897\u52a0\u3092\u76ee\u7684\u3068\u3059\u308b\u671f\u9593\u307e\u305f\u306f\u30bb\u30c3\u30b7\u30e7\u30f3\u304c\u305d\u308c\u306b\u7d9a\u304f\uff0e\u5f8c\u8005\u306e\u30bf\u30a4\u30d7\u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306f\u6050\u3089\u304f\u795e\u7d4c\u9069\u5fdc\u306e\u6700\u9069\u5316\u306b\u3088\u308a\u4f5c\u7528\u3059\u308b\u3068\u8003\u3048\u3089\u308c\u308b\u304c\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\u304c\u5341\u5206\u3067\u3042\u308c\u3070\u8457\u660e\u306a\u7b4b\u80a5\u5927\u306f\u8d77\u3053\u308a\u3046\u308b\uff0e<\/p>\n

Scanning methods such as MRI and CT are regarded as the gold standard for assessing whole muscle size. [19,20] To our knowledge, no systematic review has been published that has analysed the impact of several important training variables such as frequency, intensity and volume on changes in muscle area or volume as measured by scanning methods. Such a review could provide evidence-based guidelines for the prescription of strength training for increasing muscle mass. Establishing efficient models of strength training for hypertrophy in humans could also be of value for the study of the physiological mechanisms of the hypertrophy process. Therefore, the purpose of the present study was to identify dose-response relationships for the development of muscle hypertrophy by calculating the rates and magnitudes of increases in muscle cross-sectional area (CSA) or muscle volume induced by varying levels of frequency, intensity and volume, as well as by different modes of strength training.<\/p>\n

\u3000MRI \u3084 CT \u306a\u3069\u306e\u30b9\u30ad\u30e3\u30f3\u6cd5\u306f\u7b4b\u8089\u5168\u4f53\u306e\u5927\u304d\u3055\u3092\u8a55\u4fa1\u3059\u308b\u30b4\u30fc\u30eb\u30c9\u30b9\u30bf\u30f3\u30c0\u30fc\u30c9\u3068\u8003\u3048\u3089\u308c\u3066\u3044\u308b\uff0e\u6211\u3005\u306e\u77e5\u308b\u9650\u308a\u306b\u304a\u3044\u3066\u306f\uff0c\u983b\u5ea6\uff0c\u5f37\u5ea6\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\u3068\u3044\u3063\u305f\u3044\u304f\u3064\u304b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5909\u6570\u304c\u30b9\u30ad\u30e3\u30f3\u6cd5\u3067\u6e2c\u5b9a\u3055\u308c\u305f\u7b4b\u8089\u306e\u9762\u7a4d\u307e\u305f\u306f\u4f53\u7a4d\u306e\u5909\u5316\u306b\u53ca\u307c\u3059\u5f71\u97ff\u3092\u89e3\u6790\u3057\u305f\u30b7\u30b9\u30c6\u30de\u30c6\u30a3\u30c3\u30af\u30ec\u30d3\u30e5\u30fc\u306f\u5b58\u5728\u3057\u306a\u3044\uff0e\u305d\u306e\u3088\u3046\u306a\u30ec\u30d3\u30e5\u30fc\u306f\uff0c\u7b4b\u8089\u91cf\u3092\u5897\u52a0\u3055\u305b\u308b\u305f\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u51e6\u65b9\u306e\u305f\u3081\u306e\uff0c\u30a8\u30d3\u30c7\u30f3\u30b9\u306b\u57fa\u3065\u304f\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3\u3092\u63d0\u4f9b\u3067\u304d\u308b\uff0e\u30d2\u30c8\u306b\u304a\u3051\u308b\u7b4b\u80a5\u5927\u306e\u305f\u3081\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u52b9\u7387\u7684\u306a\u30e2\u30c7\u30eb\u3092\u78ba\u7acb\u3059\u308b\u3053\u3068\u306f\u307e\u305f\uff0c\u7b4b\u80a5\u5927\u30d7\u30ed\u30bb\u30b9\u306e\u751f\u7406\u5b66\u7684\u6a5f\u5e8f\u306e\u5b66\u7fd2\u306b\u3068\u3063\u3066\u6709\u76ca\u3067\u3082\u3042\u308b\uff0e\u3057\u305f\u304c\u3063\u3066\uff0c\u672c\u8a66\u9a13\u306e\u76ee\u7684\u306f\u7b4b\u80a5\u5927\u306e\u767a\u9054\u306e\u305f\u3081\u306e\u7528\u91cf\u53cd\u5fdc\u95a2\u4fc2\u3092\u540c\u5b9a\u3059\u308b\u3053\u3068\u3067\u3042\u308a\uff0c\u7b4b\u8089\u306e\u65ad\u9762\u7a4d\u307e\u305f\u306f\u4f53\u7a4d\u306e\u5927\u304d\u3055\u53ca\u3073\u901f\u5ea6\u3092\u8a08\u7b97\u3059\u308b\u3053\u3068\u3067\uff0c\u69d8\u3005\u306a\u30ec\u30d9\u30eb\u306e\u983b\u5ea6\uff0c\u5f37\u5ea6\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\u306a\u3089\u3073\u306b\u7570\u306a\u308b\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u30e2\u30fc\u30c9\u306b\u3088\u308a\u8a98\u767a\u3055\u308c\u308b\u3082\u306e\u3067\u3042\u308b\uff0e<\/p>\n

Methods<\/h3>\n

Literature Search<\/h4>\n

\u3000\u9078\u629e\u57fa\u6e96\u306f\u4ee5\u4e0b\u3067\u3042\u308b\uff0e<\/p>\n

    \n
  1. \u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3051\u308b\u52b9\u679c\u3092\u7b4b\u9762\u7a4d\u307e\u305f\u306f\u7b4b\u4f53\u7a4d\u3068\u3057\u3066\u753b\u50cf\u8a3a\u65ad\u306b\u3066\u8a55\u4fa1\u3057\u3066\u3044\u308b\u8a66\u9a13 (i.e. CT, MRI, ultrasound)<\/li>\n
  2. \u5065\u5eb7\u3067\u5916\u50b7\u306e\u306a\u3044\u53c2\u52a0\u8005\u3067\u3042\u308a\u5e74\u9f62\u306f 18 \u6b73\u304b\u3089 59 \u6b73\u307e\u3067\u306e\u8a66\u9a13<\/li>\n
  3. \u7b4b\u8089\u306e\u9762\u7a4d\u307e\u305f\u306f\u4f53\u7a4d\u3092\u8a08\u7b97\u3059\u308b\u306e\u306b\u5341\u5206\u306a\u30c7\u30fc\u30bf\u3092\u6709\u3057\u3066\u3044\u308b\u8a66\u9a13<\/li>\n
  4. \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5909\u6570\u3092\u8003\u616e\u3059\u308b\u305f\u3081\u306b\u5341\u5206\u306a\u30c7\u30fc\u30bf\uff08\u7279\u306b\u983b\u5ea6\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\uff09\u3092\u6709\u3057\u3066\u304a\u308a\uff0c\u304b\u3064\uff0c\u63a1\u7528\u3055\u308c\u305f\u904b\u52d5\u306e\u7a2e\u985e\u3068\u69d8\u5f0f\u304c\u518d\u73fe\u6027\u3092\u6709\u3057\u3066\u3044\u308b\u8a66\u9a13<\/li>\n<\/ol>\n

    \u3000\u9664\u5916\u57fa\u6e96\u306f\u4ee5\u4e0b\u306e\u901a\u308a\u3067\u3042\u308b\uff0e<\/p>\n

      \n
    1. \u30b5\u30d7\u30ea\u30e1\u30f3\u30c8\uff08\u30af\u30ec\u30a2\u30c1\u30f3\uff0c\u30a2\u30df\u30ce\u9178\uff0c\u30d7\u30ed\u30c6\u30a4\u30f3\u306a\u3069\uff09\u3084\u30a2\u30ca\u30dc\u30ea\u30c3\u30af\u30b9\u30c6\u30ed\u30a4\u30c9\u30db\u30eb\u30e2\u30f3\uff0c\u304b\u3064\u307e\u305f\u306f\uff0c\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\u795e\u7d4c\u7b4b\u9069\u5fdc\u3092\u5897\u9577\u3059\u308b\u6210\u9577\u56e0\u5b50\u3092\u53d7\u3051\u53d6\u3063\u305f\u53c2\u52a0\u8005<\/li>\n
    2. \u30a8\u30cd\u30eb\u30ae\u30fc\u30d0\u30e9\u30f3\u30b9\u304c\u30de\u30a4\u30ca\u30b9\u306b\u306a\u3063\u3066\u3044\u308b\u53c2\u52a0\u8005\uff08\u6e1b\u91cf\u306e\u305f\u3081\u306e\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u306a\u3069\uff09<\/li>\n
    3. \u4ee5\u524d\u306b\u516c\u8868\u3055\u308c\u305f\u8a66\u9a13\u306e\u30c7\u30fc\u30bf<\/li>\n
    4. \u7b4b\u8089\u7fa4\u306e\u4e00\u90e8\u306e\u307f\u30b9\u30ad\u30e3\u30f3\u3057\u305f\u3082\u306e\uff08\u4f8b\u3048\u3070\u5916\u5074\u5e83\u7b4b\u306a\u3069\uff09<\/li>\n<\/ol>\n

      Quantification of Exercise Frequency, Intensity and Volume<\/h4>\n

      Intensity<\/h5>\n

      \u3000\u30b9\u30af\u30ef\u30c3\u30c8\u306b\u3064\u3044\u3066\u306f Wathan \u306e RM \u8868\u3092\u7528\u3044\u305f\uff0e\u30ec\u30c3\u30b0\u30d7\u30ec\u30b9\uff0c\u30cb\u30fc\u30a8\u30af\u30b9\u30c6\u30f3\u30b7\u30e7\u30f3\uff0c\u30a2\u30fc\u30e0\u30ab\u30fc\u30eb\u306b\u3064\u3044\u3066\u306f Hoeger \u3089\u306e\u30c7\u30fc\u30bf\u306b\u983c\u3063\u305f\uff0e\u30a2\u30a4\u30bd\u30e1\u30c8\u30ea\u30c3\u30af\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u5f37\u5ea6\u306f\uff0c\u6700\u5927\u81ea\u767a<\/del>\u968f\u610f\u7b49\u5c3a\u6027\u904b\u52d5\u306e\u9593\u306b\u9054\u3057\u305f\u6700\u5927\u306e\u529b\u306e\u95a2\u6570\u3068\u3057\u3066\u5b9a\u91cf\u3057\u305f\uff0e<\/p>\n

      Volume<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30dc\u30ea\u30e5\u30fc\u30e0\u306f\u4e0e\u3048\u3089\u308c\u305f\u671f\u9593\u306b\u5b9f\u65bd\u3057\u305f\u904b\u52d5\u306e\u7dcf\u91cf\u3092\u30b8\u30e5\u30fc\u30eb\u3067\u8a08\u6e2c\u3059\u308b\u3082\u306e\u3067\u3042\u308b\uff0e\u672c\u30ec\u30d3\u30e5\u30fc\u3067\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30dc\u30ea\u30e5\u30fc\u30e0\u306f\u5358\u4e00\u306e\u30bb\u30c3\u30b7\u30e7\u30f3\u3092\u53c2\u7167\u3059\u308b\u304c\uff0c\u305d\u308c\u307b\u3069\u53b3\u5bc6\u3067\u306a\u3044\u6587\u8108\u3067\u306f\u30ec\u30c3\u30d7\u30b9\u306e\u7dcf\u548c\uff0c\u5b9f\u65bd\u3057\u305f\u30bb\u30c3\u30c8\u6570\u3067\u63a8\u5b9a\u3059\u308b\u3053\u3068\u3082\u3042\u308b\uff0e\u305d\u306e\u305f\u3081\u30dc\u30ea\u30e5\u30fc\u30e0\u306e\u63a8\u5b9a\u5024\u306b\u306f\u3044\u304f\u3064\u304b\u306e\u610f\u5473\u304c\u542b\u307e\u308c\u308b\uff0e\u3064\u307e\u308a\uff0c\u30bb\u30c3\u30c8\u6570\uff0c\u30ec\u30c3\u30d7\u30b9\u6570\uff0c\u904b\u52d5\u6642\u9593\u306e\u7dcf\u548c\uff0c\u904b\u52d5\u306e\u7dcf\u548c\u306a\u3069\u3067\u3042\u308b\uff0e\u3057\u304b\u3057\u3053\u3053\u3067\u306f\uff0c\u5b9f\u65bd\u3057\u305f\u904b\u52d5\u306e\u7dcf\u91cf\u3092\u30b8\u30e5\u30fc\u30eb\u3067\u8868\u73fe\u3059\u308b\u4ee3\u308f\u308a\u306b\uff0c\u4efb\u610f\u306e\u5358\u4f4d\u3067\u3042\u308b\u30bb\u30c3\u30c8\u6570\u00d7\u30ec\u30c3\u30d7\u30b9\u6570\u00d7\u5f37\u5ea6\u3067\u904b\u52d5\u3092\u8a08\u7b97\u3059\u308b\u3053\u3068\u306b\u3059\u308b\uff0e<\/p>\n

      Frequency<\/h5>\n

      \u3000\u983b\u5ea6\u306b\u3064\u3044\u3066\u306f\uff0c\u4e00\u9031\u9593\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65e5\u6570\u3067\u306f\u306a\u304f\uff0c\u4e00\u9031\u9593\u306b\u304a\u3051\u308b\u540c\u4e00\u7b4b\u7fa4\u3054\u3068\u306e\u30bb\u30c3\u30b7\u30e7\u30f3\u6570\u3068\u3057\u305f\uff0e\u305f\u3068\u3048\u3070\u5927\u817f\u56db\u982d\u7b4b\u306b\u5bfe\u3059\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c 1 \u65e5\u306b 2 \u56de\u3067\u9031\u306b 3 \u65e5\u3042\u308b\u306a\u3089\uff0c\u983b\u5ea6\u306f\u9031\u306b 6 \u56de\u3068\u3044\u3046\u610f\u5473\u306b\u306a\u308b\uff0e\u9031\u306b 1 \u65e5\u3060\u3051\uff0c\u305d\u306e\u65e5\u306b 6 \u56de\u3067\u3042\u3063\u3066\u3082\uff0c\u540c\u69d8\u306b\u9031\u306b 6 \u56de\u306b\u306a\u308b\u3068\u3044\u3046\u3053\u3068\u3067\u3042\u308b\uff0e<\/p>\n

      Calculation of Changes and Rate of Changes in Muscle Cross-Sectional Area (CSA)<\/h4>\n

      \u3000\u3053\u3053\u3067\u30ec\u30d3\u30e5\u30fc\u3057\u305f\u7814\u7a76\u306e\u6b86\u3069\u306e\u8457\u8005\u306f\u65ad\u9762\u7a4d\u306e\u5909\u5316\u307e\u305f\u306f\u5c11\u306a\u304f\u3068\u3082\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u524d\u5f8c\u306e\u5024\u306e\u5909\u5316\u3092\u5831\u544a\u3057\u3066\u3044\u308b\uff0e\u76f8\u5bfe\u5909\u5316\u91cf\u306f\u5358\u306b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c\u306e\u5024\u3092\u524d\u5024\u3067\u5272\u3063\u3066\u8a08\u7b97\u3057\u3066\u3044\u308b\uff0e\u671f\u9593\u306e\u7570\u306a\u308b\u7814\u7a76\u9593\u306e\u6bd4\u8f03\u306e\u305f\u3081\u306b\uff0c\u9762\u7a4d\u306e\u5909\u5316\u91cf\u3092\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u65e5\u6570\u3067\u5272\u3063\u3066 1 \u65e5\u3054\u3068\u306e\u30d1\u30fc\u30bb\u30f3\u30c8\u5909\u5316\u7387\u3092\u8a08\u7b97\u3057\u305f\uff0e<\/p>\n

      Quadriceps<\/h3>\n

      Dynamic External Resistance<\/h4>\n

      \u300044 \u7de8\u306e\u7814\u7a76\u304b\u3089 65 \u306e\u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u3092\u5f97\u305f\uff0e<\/p>\n

      \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u9577\u3055\uff0c\u65ad\u9762\u7a4d\u306e\u5e73\u5747\u5897\u52a0\u7387\u3068\u65e5\u6bce\u306e\u5e73\u5747\u5897\u52a0\u7387<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u5e73\u5747\u306f 79 \u65e5\u9593\uff0e\u6700\u77ed\u3067 14 \u65e5\u9593\u304b\u3089\u6700\u9577\u306f 6 \u30f6\u6708\u9593\u307e\u3067\uff0e\u5927\u817f\u56db\u982d\u7b4b\u65ad\u9762\u7a4d\u306e\u5e73\u5747\u5897\u52a0\u7387\u306f 8.5 % \u3067\u30ec\u30f3\u30b8\u306f 1.1 % \u304b\u3089 17.3 % \u307e\u3067\uff0e\u77ed\u7e2e\u6027\u53ce\u7e2e\u3068\u4f38\u5f35\u6027\u53ce\u7e2e\u306e\u8907\u5408\u4f5c\u7528\u306b\u3088\u308b\u65ad\u9762\u7a4d\u306e\u5e73\u5747\u5897\u52a0\u7387\u306f 0.12 %\/d \u3067\u30ec\u30f3\u30b8\u306f 0.04 %\/d \u304b\u3089 0.55 %\/d \u307e\u3067\uff0e1 \u4ef6\u306e\u5916\u308c\u5024\u3092\u9664\u5916\u3059\u308b\u3068 0.11 %\/d \u3067\u30ec\u30f3\u30b8\u306f 0.04 %\/d \u304b\u3089 0.26 %\/d \u3068\u306a\u308b\uff0e\u77ed\u7e2e\u6027\u53ce\u7e2e\u306b\u9650\u5b9a\u3059\u308b\u3068\u5897\u52a0\u7387\u306f 0.06 %\/d \u306b\u306a\u308a\uff0c\u4f38\u5f35\u6027\u53ce\u7e2e\u3060\u3068 0.03 %\/d \u306b\u306a\u308b\uff0e<\/p>\n

      \u7537\u5973\u306b\u304a\u3051\u308b\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u9055\u3044<\/h5>\n

      \u3000\u65ad\u9762\u7a4d\u306e\u65e5\u6bce\u306e\u5e73\u5747\u5897\u52a0\u7387\u306f\u7537\u6027\u3067 0.13 %\/d, \u5973\u6027\u3067 0.14 %\/d \u3067\u3042\u308b\uff0e<\/p>\n

      \u983b\u5ea6<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u306e\u5e73\u5747\u306f\u9031\u306b 2.8 \u56de\u3067\u3042\u308b\uff0e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u3092\u30d7\u30ed\u30c3\u30c8\u3057\u305f\u306e\u304c Fig. 1<\/strong> \u3067\u3042\u308b\uff0e0.55 %\/d \u3068\u6700\u3082\u9ad8\u3044\u5897\u52a0\u7387\u3092\u793a\u3057\u305f\u306e\u306f\u9031\u306b 12 \u56de\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3057\u305f\u7814\u7a76\u3067\u3042\u308b\u304c\uff0c\u9031\u306b 2 \u56de\u3067\u306f\u5e73\u5747\u5897\u52a0\u7387 0.11 %\/d (0.03-0.21 %), \u9031\u306b 3 \u56de\u3067\u306f 0.11 %\/d (0.04-0.26 %) \u3067\u3042\u3063\u305f\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 1. Frequency of training vs percentage increase in cross-sectional area (CSA) per day on the quadriceps during dynamic resistance training (number of study groups = 47).<\/figcaption><\/figure>\n
      \u5f37\u5ea6<\/h5>\n

      \u3000\u6700\u5927\u5f37\u5ea6\uff08\u30bb\u30c3\u30b7\u30e7\u30f3\u4e2d\u306b\u5230\u9054\u3057\u305f\u6700\u5927\u5024\u3067\uff0c\u5168\u671f\u9593\u306b\u53ca\u3076\u3082\u306e\uff09\u306e\u5e73\u5747\u5024\u306f 1 RM \u306e 73 % \u3067\u3042\u3063\u305f\uff0e\u5e73\u5747\u5f37\u5ea6\uff08\u5168\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u30bb\u30c3\u30c8\u306e\u5e73\u5747\u5024\uff09\u306f 66 % \u3067\u3042\u3063\u305f\uff0eFig. 2<\/strong> \u306b\u306f\u6700\u5927\u5f37\u5ea6\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u3092\u30d7\u30ed\u30c3\u30c8\u3057\u305f\uff0e\u5f37\u5ea6\u304c 1 RM \u306e 60 % \u3092\u8d85\u3048\u3066\u304f\u308b\u3068\uff0c\u305d\u308c\u4ee5\u4e0b\u3088\u308a\u3082\u5897\u52a0\u7387\u304c\u5927\u304d\u3044<\/strong>\u306e\u304c\u5206\u304b\u308b\uff0e\u3057\u304b\u3057 1 RM \u306e 60 % \u4ee5\u4e0b\u306e\u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u6570\u304c 6 \u4ef6\u3057\u304b\u306a\u3044\u3053\u3068\u306b\u7559\u610f\u3059\u3079\u304d\u3067\u3042\u308b\uff0e\u4f8b\u306e\u9031\u306b 12 \u56de\u306e\u9ad8\u983b\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3057\u305f\u7814\u7a76\u306f\u305d\u306e\u9ad8\u983b\u5ea6\u3086\u3048\u306b\u9664\u5916\u3057\u3066\u3042\u308a\uff0c\u6700\u5927\u5f37\u5ea6\u306f 1 RM \u306e 20 % \u3060\u3063\u305f\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 2. Peak intensity of training vs percentage increase in cross-sectional area (CSA) per day of the quadriceps during dynamic resistance training (number of study groups = 46). RM = repetition maximum.<\/figcaption><\/figure>\n
      \u30dc\u30ea\u30e5\u30fc\u30e0<\/h5>\n

      \u3000\u30bb\u30c3\u30c8\u6570\u306e\u5e73\u5747\u5024\u306f 6.1 \u3067\uff0c\u30c8\u30fc\u30bf\u30eb\u30ec\u30c3\u30d7\u30b9\u6570\u306e\u5e73\u5747\u5024\u306f 60 \u3060\u3063\u305f\uff0e\u7d50\u679c\u306f Fig. 3<\/strong> \u306b\u793a\u3057\u3066\u304a\u308a\uff0c\u4f8b\u306e\u9ad8\u983b\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u7814\u7a76\u306f\u9664\u5916\u3057\u3066\u3042\u308b\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 3. Total number of repetitions vs percentage increase in cross-sectional area (CSA) per day of the quadriceps during dynamic resistance training (number of study groups = 45).<\/figcaption><\/figure>\n

      \u3000\u30c8\u30fc\u30bf\u30eb\u30ec\u30c3\u30d7\u30b9\u6570\u306e\u30ec\u30f3\u30b8\u306b\u306f 4 \u3064\u306e\u30af\u30e9\u30b9\u30bf\u30fc\u304c\u3042\u308b\u306e\u304c\u5206\u304b\u308b\uff0e\u30bb\u30c3\u30b7\u30e7\u30f3\u3042\u305f\u308a 21-39 \u30ec\u30c3\u30d7\u30b9\u306b\u306f 14 \u306e\u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u3042\u308a\uff0c40-60 \u30ec\u30c3\u30d7\u30b9\u306b\u306f 14, 66-90 \u30ec\u30c3\u30d7\u30b9\u306b\u306f 11, 100 \u30ec\u30c3\u30d7\u30b9\u4ee5\u4e0a\u306b\u306f 6 \u306e\u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u3042\u308b\uff0e<\/p>\n

      \u3000\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u5e73\u5747\u5024\u306f\u30af\u30e9\u30b9\u30bf\u30fc\u3054\u3068\u306b\u4ee5\u4e0b\u306e\u901a\u308a\u3067\u3042\u308b\uff0e\u3059\u306a\u308f\u3061\uff0c21-39 \u30ec\u30c3\u30d7\u30b9\u3067\u306f 0.12 %\/d, 40-60 \u30ec\u30c3\u30d7\u30b9\u3067\u306f 0.13 %\/d, 66-90 \u30ec\u30c3\u30d7\u30b9\u3067\u306f 0.08 %\/d, 100 \u30ec\u30c3\u30d7\u30b9\u4ee5\u4e0a\u3067\u306f 0.12 %\/d \u3067\u3042\u308b\uff0e1 \u30bb\u30c3\u30b7\u30e7\u30f3\u3067 21 \u30ec\u30c3\u30d7\u30b9\u672a\u6e80\u306e\u7814\u7a76\u306f\u306a\u304b\u3063\u305f\uff0e<\/p>\n

      \u3000\u30bb\u30c3\u30c8\u6570\u306b\u95a2\u3057\u3066\u8a00\u3048\u3070\uff0c\u4ee5\u4e0b\u306b\u7fa4\u5225\u3055\u308c\u308b\uff0e3 \u30bb\u30c3\u30c8\u3067\u306f\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u5e73\u5747\u306f 0.09 %\/d. 4 \u30bb\u30c3\u30c8\u3067\u306f 0.13 %\/d. 5-6 \u30bb\u30c3\u30c8\u3067\u306f 0.13 %\/d. 7-9 \u30bb\u30c3\u30c8\u3067\u306f 0.09 %\/d. 10 \u30bb\u30c3\u30c8\u4ee5\u4e0a\u3067\u306f 0.14 %\/d. 3 \u30bb\u30c3\u30c8\u672a\u6e80\u306e\u7814\u7a76\u306f\u306a\u304b\u3063\u305f\uff0e<\/p>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30dc\u30ea\u30e5\u30fc\u30e0\u3092\u4efb\u610f\u306e\u5358\u4f4d\uff08\u30bb\u30c3\u30c8\u6570\u00d7\u30ec\u30c3\u30d7\u30b9\u6570\u00d7\u5f37\u5ea6\uff09\u3067\u8868\u73fe\u3057\u305f\u5834\u5408\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306b\u6709\u610f\u306e\u76f8\u95a2\u306f\u898b\u3089\u308c\u306a\u304b\u3063\u305f\uff08\u30c7\u30fc\u30bf\u56f3\u793a\u306a\u3057\uff09\uff0e<\/p>\n

      Accommodating Resistance<\/h4>\n

      \u300017 \u7de8\u306e\u8ad6\u6587\u304b\u3089 21 \u306e\u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u3092\u5f97\u305f\uff0eAccommodating resistance-training \u306e\u524d\u5f8c\u3067\u5927\u817f\u56db\u982d\u7b4b\u306e\u65ad\u9762\u7a4d\u307e\u305f\u306f\u4f53\u7a4d\u3092\u8abf\u67fb\u3057\u305f\u3082\u306e\u3067\u3042\u308b\uff0e<\/p>\n

      \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u9577\u3055\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u3068\u65e5\u6bce\u306e\u65ad\u9762\u7a4d\u5897\u52a0\u7387<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u9577\u3055\u306f\u5e73\u5747\u3067 52 \u65e5\u9593\uff0c\u6700\u77ed\u3067 13 \u65e5\u9593\uff0c\u6700\u9577\u3067 84 \u65e5\u9593\u3067\u3042\u308b\uff0e\u5168\u7a2e\u985e\u306e\u7b4b\u4f5c\u7528\u306e\u7d44\u307f\u5408\u308f\u305b\u306b\u304a\u3044\u3066\u65ad\u9762\u7a4d\u306e\u7dcf\u5897\u52a0\u91cf\u306e\u5e73\u5747\u306f 5.8 % \u3067\u3042\u308a\u30ec\u30f3\u30b8\u306f 2.5-18.4 % \u3067\u3042\u308b\uff0e\u7d14\u7c8b\u306a\u77ed\u7e2e\u6027\u53ce\u7e2e\u3067\u306f\u65ad\u9762\u7a4d\u306f 6.1 % \u5897\u52a0\u3057\u3066\u304a\u308a\uff0c\u30ec\u30f3\u30b8\u306f 2.5-18.4 % \u3067\u3042\u308b\uff0e\u7d14\u7c8b\u306a\u4f38\u5f35\u6027\u53ce\u7e2e\u306b\u304a\u3044\u3066\u306f 4.2 % \u5897\u52a0\u3057\u3066\u304a\u308a\u30ec\u30f3\u30b8\u306f 2.5-6.2 % \u3067\u3042\u308b\uff0e\u77ed\u7e2e\u6027\u53ce\u7e2e\u3068\u4f38\u5f35\u6027\u53ce\u7e2e\u306e\u8907\u5408\u3067\u306f\u305d\u308c\u305e\u308c 6.0 %, 4.1-7.4 % \u3067\u3042\u308b\uff0e<\/p>\n

      \u3000\u65e5\u6bce\u306e\u65ad\u9762\u7a4d\u306e\u5909\u5316\u7387\u306e\u5e73\u5747\u306f\uff0c\u7d14\u7c8b\u306a\u77ed\u7e2e\u6027\u53ce\u7e2e\u306b\u304a\u3044\u3066\u306f 0.13 %\/d \u3067\u3042\u308a\u30ec\u30f3\u30b8\u306f 0.05-0.44 %\/d \u3067\u3042\u308b\uff0e\u7d14\u7c8b\u306a\u4f38\u5f35\u6027\u53ce\u7e2e\u306b\u304a\u3044\u3066\u306f 0.06 %\/d \u3067\u3042\u308a\u30ec\u30f3\u30b8\u306f 0.04-0.09 %\/d \u3067\u3042\u308b\uff0e\u4e21\u8005\u306e\u6df7\u5408\u3067\u306f 0.16 %\/d \u3067\u3042\u308a\u30ec\u30f3\u30b8\u306f 0.06-0.21 %\/d \u3067\u3042\u308b\uff0e\u5168\u30e2\u30fc\u30c9\u306e accommodating resistance \u306b\u304a\u3051\u308b\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u5e73\u5747\u306f 0.13 %\/d<\/strong> \u3067\u3042\u308b\uff0e<\/p>\n

      \u983b\u5ea6<\/h5>\n

      \u3000Fig. 4<\/strong> \u306b\u793a\u3057\u305f\u304c\uff0c\u65ad\u9762\u7a4d\u306e\u5897\u52a0\u7387\u3068\u983b\u5ea6\u306e\u9593\u306b\u306f\u95a2\u9023\u306f\u306a\u304b\u3063\u305f\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 4. Frequency of training vs percentage increase in cross-sectional area (CSA) per day of the quadriceps during accommodating concentric and\/or eccentric training (number of study groups = 21).<\/figcaption><\/figure>\n
      \u901f\u5ea6<\/h5>\n

      \u3000\u77ed\u7e2e\u6027\u53ce\u7e2e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\u306f\u4e00\u822c\u7684\u306a\u901f\u5ea6\u306f 60\u00b0\/s \u3068 120\u00b0\/s \u3067\u3042\u308b\uff0e\u4f38\u5f35\u6027\u53ce\u7e2e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304a\u3088\u3073\u4e21\u8005\u306e\u8907\u5408\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\u306f 45\u00b0\/s \u3068 90\u00b0\/s \u306e\u9593\u3067\u3042\u308b\uff0e<\/p>\n

      \u30c8\u30eb\u30af<\/h5>\n

      \u3000Amiridis \u3089\u306e\u5831\u544a\u306b\u3088\u308b\u3068\uff0c\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7d4c\u9a13\u306e\u306a\u3044\u88ab\u9a13\u8005\u304c\u5927\u817f\u56db\u982d\u7b4b\u3067\u7b49\u901f\u77ed\u7e2e\u904b\u52d5\u3092\u3059\u308b\u969b\u306e\u30d4\u30fc\u30af\u30c8\u30eb\u30af\u306f\uff0c\u6700\u5927\u7b49\u901f\u30c8\u30eb\u30af\u306e 59 %, 69 %, 77 %, 88 % \u306b\u3042\u305f\u308a\uff0c\u305d\u308c\u305e\u308c\u901f\u5ea6 180\u00b0\/s, 120\u00b0\/s, 90\u00b0\/s, 60\u00b0\/s \u306b\u8a72\u5f53\u3059\u308b\uff0e\u77ed\u7e2e\u6027\u53ce\u7e2e\u306b\u3064\u3044\u3066\u306f\uff0c\u767a\u751f\u3057\u305f\u30c8\u30eb\u30af\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u3068\u306e\u9593\u306b\u306f\u95a2\u9023\u306f\u306a\u304b\u3063\u305f\uff0eFig. 5<\/strong> \u306b\u793a\u3057\u305f\u304c\uff0c\u4f38\u5f35\u6027\u53ce\u7e2e\u306b\u304a\u3044\u3066\u3082\u767a\u751f\u3057\u305f\u6700\u5927\u30c8\u30eb\u30af\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u3068\u306e\u9593\u306b\u95a2\u9023\u306f\u306a\u304b\u3063\u305f\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 5. Torque vs percentage increase in cross-sectional area (CSA) per day of the quadriceps during accommodating concentric and\/or eccentric training (number of study groups = 21). MVIA = maximal voluntary isometric action.<\/figcaption><\/figure>\n
      \u30dc\u30ea\u30e5\u30fc\u30e0<\/h5>\n

      \u3000\u77ed\u7e2e\u6027\u53ce\u7e2e\u306b\u304a\u3044\u3066\u306f\u6700\u5927\u306e\u5897\u52a0\u7387\u3092\u793a\u3057\u305f\u306e\u306f 50-60 \u56de\u7b4b\u8089\u3092\u52d5\u304b\u3057\u305f\u7fa4\u3067\uff0c0.19 %\/d \u3067\u3042\u3063\u305f<\/strong>\uff0e30-40 \u56de\u306e\u7b4b\u8089\u3092\u52d5\u304b\u3057\u305f\u7fa4\u306f 0.06 %\/d, 120-480 \u56de\u52d5\u304b\u3057\u305f\u7fa4\u306f 0.10 %\/d \u3060\u3063\u305f\uff0e\u4f38\u5f35\u6027\u53ce\u7e2e\u3084\u8907\u5408\u53ce\u7e2e\u3092\u52a0\u3048\u3066\u3082\uff0c\u3084\u306f\u308a\u6700\u5927\u306e\u5897\u52a0\u7387\u306f 50-60 \u56de\u52d5\u304b\u3057\u305f\u7fa4\u3067 0.18 %\/d \u3060\u3063\u305f\uff0eFig. 6<\/strong> \u53c2\u7167\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 6. Number of muscle actions vs percentage increase in cross-sectional area (CSA) per day of the quadriceps during accommodating concentric and\/or eccentric training (number of study groups = 21).<\/figcaption><\/figure>\n

      \u3000\u77ed\u7e2e\u6027\u53ce\u7e2e\u306b\u304a\u3044\u3066\u30bb\u30c3\u30c8\u6570\u3092\u8003\u616e\u3059\u308b\u3068\uff0c3 \u30bb\u30c3\u30c8\u304c 1 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\uff0c4 \u30bb\u30c3\u30c8\u304c 1 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\uff0c5-6 \u30bb\u30c3\u30c8\u304c 6 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\uff0c7-9 \u30bb\u30c3\u30c8\u306f\u7686\u7121\u3067 10 \u30bb\u30c3\u30c8\u4ee5\u4e0a\u304c 6 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u3067\u3042\u308b\uff0e\u6700\u9ad8\u306e\u5897\u52a0\u7387\u306f 5-6 \u30bb\u30c3\u30c8\u7fa4\u3067 0.19 %\/d \u3060\u3063\u305f<\/strong>\uff0e10 \u30bb\u30c3\u30c8\u4ee5\u4e0a\u7fa4\u306e\u5897\u52a0\u7387\u306f 0.10 %\/d, 3-4 \u30bb\u30c3\u30c8\u7fa4\u306f 0.06 %\/d \u3060\u3063\u305f\uff0e\u4f38\u5f35\u6027\u53ce\u7e2e\u3068\u8907\u5408\u53ce\u7e2e\u3092\u52a0\u3048\u308b\u3068\uff0c\u7d50\u679c\u306f\u6b21\u306e\u3088\u3046\u306b\u5909\u5316\u3059\u308b\uff0e3 \u30bb\u30c3\u30c8\u7fa4\u306f 0.08 %\/d, 4 \u30bb\u30c3\u30c8\u7fa4\u306f 0.12 %\/d, 5-6 \u30bb\u30c3\u30c8\u7fa4\u306f 0.17 %\/d, 10 \u30bb\u30c3\u30c8\u4ee5\u4e0a\u7fa4\u306f 0.10 %\/d \u3067\u3042\u308b\uff0e<\/p>\n

      \u30bb\u30c3\u30b7\u30e7\u30f3\u3054\u3068\u306e\u7dcf\u671f\u9593<\/h5>\n

      \u3000\u77ed\u7e2e\u6027\u53ce\u7e2e\u306b\u304a\u3044\u3066\u306f 8 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u3042\u308a\uff0c\u7b4b\u8089\u306e\u7dcf\u4ed5\u4e8b\u6642\u9593\u306f 37.5-75 \u79d2\u9593\u3067\u3042\u308a\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u5e73\u5747\u306f 0.16 %\/d \u3067\u3042\u3063\u305f\uff0e\u4ed6\u306e 6 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u306f 170-300 \u79d2\u9593\u306e\u30ec\u30f3\u30b8\u306b\u3042\u308a\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u5e73\u5747\u306f 0.09 %\/d \u3067\u3042\u3063\u305f\uff0e\u4f38\u5f35\u6027\u53ce\u7e2e\u304a\u3088\u3073\u8907\u5408\u53ce\u7e2e\u306e 7 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u3092\u52a0\u3048\u308b\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f 0.12 %\/d \u3068\u306a\u308a\uff0c40-84 \u79d2\u9593\u306e\u30ec\u30f3\u30b8\u306b\u3042\u3063\u305f\uff0e<\/p>\n

      \u30bb\u30c3\u30b7\u30e7\u30f3\u3054\u3068\u306e\u6642\u9593\u30c8\u30eb\u30af\u7a4d<\/h5>\n

      \u3000\u30bb\u30c3\u30b7\u30e7\u30f3\u3054\u3068\u306e\u6642\u9593\u30c8\u30eb\u30af\u7a4d\u306f\u7dcf\u6642\u9593\u3068\uff08\u6700\u5927\u7b49\u901f\u30c8\u30eb\u30af\u306b 1 \u306e\u5024\u304c\u5272\u308a\u5f53\u3066\u3089\u308c\u305f\uff09\u63a8\u5b9a\u30d4\u30fc\u30af\u30c8\u30eb\u30af\u3092\u7a4d\u7b97\u3059\u308b\u3053\u3068\u3067\u8a08\u7b97\u3055\u308c\uff0c\u672c\u8457\u3067\u306f\u4efb\u610f\u306e\u5358\u4f4d\u306e\u4e2d\u3067\u5831\u544a\u3057\u3066\u3044\u308b\uff0e\u4f38\u5f35\u6027\u53ce\u7e2e\u3068\u8907\u5408\u53ce\u7e2e\u3092\u8003\u616e\u3057\u306a\u3044\u5834\u5408\u306b\u306f\uff0c\u6642\u9593\u30c8\u30eb\u30af\u7a4d\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306b\u306f\u95a2\u9023\u306f\u306a\u304b\u3063\u305f<\/strong>\uff0e\u5168\u7a2e\u985e\u306e\u7b4b\u4f5c\u7528\u3092\u8003\u616e\u3059\u308b\u3068 25 \u3068 50 \u5358\u4f4d\u306e\u30ec\u30f3\u30b8\u3067 10 \u306e\u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u5f97\u3089\u308c\uff0c0.14 %\/d \u306e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u3092\u793a\u3057\uff0c50 \u3068 100 \u5358\u4f4d\u306e\u9593\u3067\u306f 6 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u5f97\u3089\u308c 0.14 %\/d \u306e\u5897\u52a0\u7387\uff0c100 \u3068 265 \u5358\u4f4d\u306e\u9593\u3067\u306f 5 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u5f97\u3089\u308c 0.10 %\/d \u306e\u5897\u52a0\u7387\u3067\u3042\u3063\u305f\uff0e<\/p>\n

      Isometric Resistance<\/h4>\n

      \u3000\u5927\u817f\u56db\u982d\u7b4b\u306e\u7b49\u5c3a\u6027\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u3064\u3044\u3066\u306f 6 \u7de8\u306e\u8ad6\u6587\u3068 9 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u3092\u5f97\u305f\uff0e<\/p>\n

      \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u9577\u3055\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\uff0c\u65e5\u6bce\u306e\u65ad\u9762\u7a4d\u5897\u52a0\u7387<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u5e73\u5747\u306f 84 \u65e5\u9593\u3067\u3042\u3063\u305f\uff0e\u6700\u77ed\u306f 56 \u65e5\u9593\uff0c\u6700\u9577\u3067 98 \u65e5\u9593\u3067\u3042\u3063\u305f\uff0e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u5f8c\u306e\u65ad\u9762\u7a4d\u306e\u5897\u52a0\u91cf\u306e\u5e73\u5747\u306f 8.9 % \u3067\u3042\u308a\u30ec\u30f3\u30b8\u306f 4.8-14.6 % \u3067\u3042\u3063\u305f\uff0e\u5e73\u5747\u306e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f 0.11 %\/d \u3067\u3042\u308a\u30ec\u30f3\u30b8\u306f 0.06-0.26 %\/d \u3067\u3042\u3063\u305f\uff0e<\/p>\n

      \u983b\u5ea6<\/h5>\n

      \u3000\u9031\u306b 3 \u30bb\u30c3\u30b7\u30e7\u30f3\u306e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f 0.12 %\/d \u306e\u7d50\u679c\u3068\u306a\u308a\uff0c\u9031 4 \u30bb\u30c3\u30b7\u30e7\u30f3\u3067\u306f 0.11 %\/d \u306e\u5897\u52a0\u7387\u3068\u306a\u3063\u305f\uff0e\u6700\u5927\u306e\u5897\u52a0\u7387\u306f 0.26 %\/d \u3067\u9031 3 \u30bb\u30c3\u30b7\u30e7\u30f3\u306e\u5831\u544a\u3067\u3042\u3063\u305f\uff0e<\/p>\n

      \u5f37\u5ea6<\/h5>\n

      \u3000\u6700\u3082\u4e00\u822c\u7684\u306a\u5f37\u5ea6\u306f MVIA \u306e 70 % \u3067\u3042\u308a\uff0c7 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u3067\u3042\u3063\u305f\uff0e\u4ed6\u306e 2 \u4f8b\u3067\u306f\u305d\u308c\u305e\u308c 80 %, 100 % \u3067\u3042\u3063\u305f\uff0e\u6700\u5927\u306e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f 0.26 %\/d \u3067\u3042\u308a\u6700\u9ad8\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f37\u5ea6 MVIA 100 % \u3092\u7528\u3044\u305f\u5831\u544a\u3067\u898b\u3089\u308c\u305f\uff0e<\/p>\n

      \u30dc\u30ea\u30e5\u30fc\u30e0<\/h5>\n

      \u3000\u7dcf\u30ec\u30c3\u30d7\u6570\u306e\u30ec\u30f3\u30b8\u306f 4 \u304b\u3089 150 \u306e\u9593\u306b\u3042\u308b\uff0e\u5404\u30ec\u30c3\u30d7\u306b\u304b\u304b\u308b\u6642\u9593\u306f 1-30 \u79d2\u9593\u306e\u7bc4\u56f2\u306b\u3042\u308b\u304c\uff0c\u30bb\u30c3\u30b7\u30e7\u30f3\u3042\u305f\u308a\u306e\u7b4b\u8089\u306e\u7dcf\u4ed5\u4e8b\u6642\u9593\u306f 80-150 \u79d2\u9593\u306e\u7bc4\u56f2\u306b\u3042\u308b\uff0e\u30ec\u30c3\u30d7\u30b9\u6570\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u3068\u306e\u9593\u306b\u306f\u95a2\u9023\u306f\u306a\u304b\u3063\u305f\uff0e<\/p>\n

      Combined Strength and Endurance Training<\/h4>\n

      \u3000\u5927\u817f\u56db\u982d\u7b4b\u306e\u65ad\u9762\u7a4d\u307e\u305f\u306f\u5bb9\u7a4d\u3068\u8907\u5408\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u6301\u4e45\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff09\u3068\u306e\u95a2\u9023\u3092\u8abf\u67fb\u3057\u305f\u6587\u732e\u306f 7 \u7de8\u3042\u308a 10 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u5f97\u3089\u308c\u305f\uff0e<\/p>\n

      \u65ad\u9762\u7a4d\u5897\u52a0\u7387\uff1a\u8907\u5408\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5bfe\u7d14\u7c8b\u306a\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/h5>\n

      \u30004 \u7de8\u304c\u7d14\u7c8b\u306a\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u8907\u5408\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u306e\u5927\u817f\u56db\u982d\u7b4b\u65ad\u9762\u7a4d\u5897\u52a0\u306e\u6bd4\u8f03\u3092\u884c\u3063\u3066\u3044\u308b\uff0e\u7d14\u7c8b\u306a\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f 0.09 %\/d \u3067\u3042\u308a\uff0c\u8907\u5408\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u306f 0.10 %\/d \u3067\u3042\u3063\u305f\uff0e\u4ed6\u306e 3 \u7de8\u306e\u8907\u5408\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u7814\u7a76\u3092\u542b\u3081\u308b\u3068\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f 0.12 %\/d \u3068\u306a\u3063\u305f\uff0e<\/p>\n

      \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u6700\u77ed\u306f 70 \u65e5\u9593\u3067\u3042\u308a\u6700\u9577\u306f 168 \u65e5\u9593\u3067\u3042\u3063\u305f\uff0e\u65ad\u9762\u7a4d\u5897\u52a0\u306e\u5e73\u5747\u306f 15.1 % \u3067\u3042\u308a\u6700\u5927\u306f 34 % (0.24 %\/d) \u3067\u3042\u308a\u6700\u5c0f\u306f 3.9 % (0.05 %\/d) \u3067\u3042\u3063\u305f\uff0e<\/p>\n

      All Voluntary Training Modes<\/h4>\n

      \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u9577\u3055\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u304c\u9577\u3044\u307b\u3069\u6700\u7d42\u7684\u306a\u65ad\u9762\u7a4d\u5897\u52a0\u91cf\u304c\u5927\u304d\u304f\u306a\u308b\u50be\u5411\u306b\u3042\u3063\u305f\uff0eFig. 7<\/strong> \u306b\u793a\u3059\u304c\uff0c\u6700\u5927\u306e\u65ad\u9762\u7a4d\u5897\u52a0 (34 %) \u3092\u793a\u3057\u305f\u306e\u306f 20 \u9031\u9593\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c\u306e\u3082\u306e\u3067\u3042\u308b\uff0e\u9006\u306b Fig. 8<\/strong> \u306b\u793a\u3059\u3088\u3046\u306b\uff0c\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u304c\u9577\u304f\u306a\u308b\u307b\u3069\u65ad\u9762\u7a4d\u306e\u5897\u52a0\u7387\u306f\u6e1b\u5c11\u3059\u308b\u50be\u5411\u304c\u660e\u3089\u304b\u306b\u898b\u3089\u308c\u305f\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 7. Training period vs total percentage increase in cross-sectional area (CSA) of the quadriceps during all types of voluntary strength training (number of srudy groups = 91).<\/figcaption><\/figure>\n

       <\/p>\n

      \"\"<\/a>
      Fig. 8. Training period vs percentage change in cross-sectional area (CSA) per day of the quadriceps during all types of voluntary strength training (number of study groups = 91).<\/figcaption><\/figure>\n

      Strength Training as a Countermeasure During Unloading<\/h4>\n

      \u30008 \u7de8\u306e\u8ad6\u6587\u304c\u6587\u732e\u691c\u7d22\u306e\u7d50\u679c\u5f97\u3089\u308c\u305f\uff0e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u524d\u5f8c\u306e\u5927\u817f\u56db\u982d\u7b4b\u65ad\u9762\u7a4d\u307e\u305f\u306f\u5bb9\u7a4d\u3092\u8abf\u67fb\u3057\u305f\u3082\u306e\u3067\uff0c\u30d9\u30c3\u30c9\u4e0a\u5b89\u9759\u3084\u56db\u80a2\u306e\u505c\u6b62\u306a\u3069\u30a2\u30f3\u30ed\u30fc\u30c9\u72b6\u614b\u306e\u671f\u9593\u306e\u5bfe\u7b56\u3068\u3057\u3066\u306e\u3082\u306e\u3067\u3042\u308b\uff0e9 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u7fa4\u3068\u3057\u3066\u9078\u629e\u3055\u308c\uff0c9 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u5168\u304f\u904b\u52d5\u3092\u884c\u308f\u306a\u3044\u5bfe\u7167\u7fa4\u3068\u3057\u3066\u9078\u629e\u3055\u308c\u305f\uff0e<\/p>\n

      \u30a2\u30f3\u30ed\u30fc\u30c7\u30a3\u30f3\u30b0\u5bfe\u30a2\u30f3\u30ed\u30fc\u30c7\u30a3\u30f3\u30b0\u3068\u904b\u52d5\u5bfe\u7b56<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u30a2\u30f3\u30ed\u30fc\u30c9\u671f\u9593\u3068\u306e\u5e73\u5747\u306f 49 \u65e5\u9593\u3067\u3042\u308a\u30ec\u30f3\u30b8\u306f 20-119 \u65e5\u9593\u3067\u3042\u3063\u305f\uff0e\u5927\u817f\u56db\u982d\u7b4b\u65ad\u9762\u7a4d\u306e\u5e73\u5747\u6e1b\u5c11\u91cf\u306f -11.1 % \u3067\u3042\u308a\u5e73\u5747\u6e1b\u5c11\u7387\u306f -0.30 %\/d \u3067\u3042\u3063\u305f\uff0e<\/p>\n

      Electromyostimulation<\/h4>\n

      \u3000\u96fb\u6c17\u523a\u6fc0\u3067\u306e\u7b4b\u4f5c\u7528\u60f9\u8d77\u306b\u3088\u308b\u5927\u817f\u56db\u982d\u7b4b\u65ad\u9762\u7a4d\u307e\u305f\u306f\u5bb9\u7a4d\u306e\u524d\u5f8c\u306b\u3064\u3044\u3066\u306f 3 \u7de8\u306e\u8ad6\u6587\u304c\u691c\u7d22\u306e\u7d50\u679c\u5f97\u3089\u308c\u305f\uff0e1 \u672c\u76ee\u306f 10.1 % \u5897\u52a0\u3057\uff0c\u5897\u52a0\u7387\u306f 0.16 %\/d \u3067\u3042\u3063\u305f\uff0e2 \u672c\u76ee\u306f 9.8 % \u5897\u52a0\uff0c\u5897\u52a0\u7387\u306f 0.18 %\/d \u3067\u3042\u3063\u305f\uff0e3 \u672c\u76ee\u306f 6 % \u5897\u52a0\uff0c\u5897\u52a0\u7387\u306f 0.11 %\/d \u3067\u3042\u3063\u305f\uff0e<\/p>\n

      Elbow Flexor<\/h3>\n

      Dynamic External Resistance<\/h4>\n

      \u3000\u6587\u732e\u691c\u7d22\u306e\u7d50\u679c 16 \u7de8\u306e\u539f\u8457\u304c\u5f97\u3089\u308c\u305f\uff0e\u8098\u4f38\u5c55\u7b4b\uff08\u4e0a\u8155\u4e8c\u982d\u7b4b\u304a\u3088\u3073\u4e0a\u8155\u7b4b\uff09\u65ad\u9762\u7a4d\u307e\u305f\u306f\u5bb9\u7a4d\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u524d\u5f8c\u3092\u6bd4\u8f03\u3057\u305f\u3082\u306e\u3067\u3042\u308b\uff0e\u3053\u308c\u3089\u306e\u539f\u8457\u304b\u3089 36 \u306e\u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u5f97\u3089\u308c\u305f\uff0e<\/p>\n

      \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u9577\u3055\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u5e73\u5747\u3068\u65e5\u6bce\u306e\u65ad\u9762\u7a4d\u5897\u52a0\u7387<\/h5>\n

      \u3000\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u306e\u5e73\u5747\u306f 91 \u65e5\u9593\u3067\u3042\u308b\uff0e\u6700\u77ed\u306f 30 \u65e5\u9593\uff0c\u6700\u9577\u306f 6 \u30f6\u6708\u9593\u3067\u3042\u308b\uff0e\u65ad\u9762\u7a4d\u5897\u52a0\u306e\u5e73\u5747\u306f 15.8 % \u3067\u3042\u308a\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f\u5e73\u5747\u3067 0.20 %\/d \u3067\u3042\u308b\uff0e6 \u30f6\u6708\u9593\u3068\u3044\u3046\u6700\u9577\u671f\u9593\u306e\u7814\u7a76\u3067\u6700\u9ad8\u306e\u5897\u52a0\u91cf\u306f 33 % \u3067\u3042\u308b\u304c\uff0c32.6 % \u3068\u307b\u3068\u3093\u3069\u540c\u7b49\u306e\u5897\u52a0\u91cf\u304c\u4ed6\u306e 11 \u9031\u9593\u306e\u5831\u544a\u3067\u3082\u898b\u3089\u308c\u305f\uff0e<\/p>\n

      \u983b\u5ea6<\/h5>\n

      \u3000\u7d50\u679c\u306f Fig. 9<\/strong> \u306b\u793a\u3059\uff0e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u306e\u5e73\u5747\u306f\u9031\u306b 2.9 \u56de\u3067\u3042\u308b\uff0e\u6700\u3082\u4e00\u822c\u7684\u306a\u983b\u5ea6\u306f\u9031\u306b 3 \u56de\u3067\u3042\u308a\uff0c24 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u306e\u3046\u3061 17 \u4ef6\u3067\u3042\u308b\uff0e\u6b21\u3044\u3067\u591a\u3044\u306e\u304c\u9031\u306b 2 \u56de\u3067\u3042\u308a 6 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u3042\u308b\uff0e\u6700\u3082\u9ad8\u983b\u5ea6\u306f\u9031\u306b 4 \u56de\u3067\u3042\u308b\uff0e\u9031 2 \u56de\u672a\u6e80\u306e\u983b\u5ea6\u306e\u7814\u7a76\u306b\u3064\u3044\u3066\u306f\u898b\u3064\u3051\u3089\u308c\u306a\u304b\u3063\u305f\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 9. Frequency of training vs percentage increase in cross-sectional area (CSA) per day of the elbow flexors during dynamic external resistance training (number of study groups = 24).<\/figcaption><\/figure>\n

      \u3000\u6700\u5927\u306e\u5897\u52a0\u7387\u306f 0.59 %\/d \u3067\u3042\u308a\u9031 4 \u56de\u306e\u983b\u5ea6\u7814\u7a76\u3067\u898b\u3089\u308c\u305f\uff0e\u9031 3 \u56de\u306e\u983b\u5ea6\u306b\u9650\u5b9a\u3059\u308b\u3068\uff0c\u5e73\u5747\u5897\u52a0\u7387\u306f 0.18 %\/d \u3067\u3042\u308a\uff0c\u9031 2 \u56de\u3067\u306f 0.18 %\/d \u3067\u3042\u3063\u305f\uff0e<\/p>\n

      \u5f37\u5ea6<\/h5>\n

      \u3000\u5e73\u5747\u30d4\u30fc\u30af\u5f37\u5ea6\uff08\u30bb\u30c3\u30b7\u30e7\u30f3\u4e2d\u306b\u9054\u3057\u305f\u6700\u5927\u5024\uff09\u306f 72 % \u3067\u3042\u308a\uff0c\u5e73\u5747\u5f37\u5ea6\u3068\u540c\u3058\u3067\u3042\u308b\uff0c\u3068\u3044\u3046\u306e\u3082\uff0c\u4e00\u3064\u306e\u540c\u3058\u30bb\u30c3\u30b7\u30e7\u30f3\u3067\u7570\u306a\u308b\u8ca0\u8377\u3092\u304b\u3051\u305f\u5831\u544a\u304c\u306a\u3044\u304b\u3089\u3067\u3042\u308b\uff0e<\/p>\n

      \u3000Fig. 10<\/strong> \u306b\u793a\u3059\u304c\uff0c\u5f37\u5ea6\u3068\u5897\u52a0\u7387\u3092\u30d7\u30ed\u30c3\u30c8\u3059\u308b\u3068\uff0c\u5897\u52a0\u7387\u306f\u5f37\u5ea6\u306e\u5897\u52a0\u3068\u95a2\u9023\u3059\u308b\u50be\u5411\u304c\u898b\u3089\u308c\u308b\uff0e\u6700\u5927\u306e\u5897\u52a0\u7387\u306f 75 % 1 RM \u4ed8\u8fd1\u306b\u8a8d\u3081\u3089\u308c\u308b\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 10. Peak intensity of training vs percentage increase in cross-sectional area (CSA) per day of the elbow flexors during dynamic external resistance training (number of study groups = 24). RM = repetition maximum.<\/figcaption><\/figure>\n
      \u30dc\u30ea\u30e5\u30fc\u30e0<\/h5>\n

      \u3000Fig. 11<\/strong> \u306b\u30ec\u30c3\u30d7\u30b9\u6570\u3068\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u7d50\u679c\u3092\u793a\u3059\uff0e\u30bb\u30c3\u30c8\u6570\u306e\u5e73\u5747\u306f 5.4 \u3067\u7dcf\u30ec\u30c3\u30d7\u30b9\u6570\u306e\u5e73\u5747\u306f 47 \u3067\u3042\u308b\uff0e\u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u306f 3 \u3064\u306e\u30af\u30e9\u30b9\u30bf\u30fc\u306b\u5206\u985e\u3055\u308c\u308b\uff0e\u3064\u307e\u308a\uff0c(i) 7-38 \u30ec\u30c3\u30d7\u30b9\u7fa4\uff0810 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\uff09\uff0c(ii) 42-66 \u30ec\u30c3\u30d7\u30b9\u7fa4\uff089 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\uff09\uff0c(iii) 74-120 \u30ec\u30c3\u30d7\u30b9\u7fa4\uff085 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\uff09\uff0e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u6700\u5927\u5024\u306f 42-66 \u30ec\u30c3\u30d7\u30b9\u7fa4\u3067\u8a8d\u3081\u3089\u308c\uff0c0.26 %\/d \u3067\u3042\u308b\uff0e7-38 \u30ec\u30c3\u30d7\u30b9\u7fa4\u306b\u3064\u3044\u3066\u306f\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f 0.15 %\/d \u3067\u3042\u308a\uff0c74-120 \u30ec\u30c3\u30d7\u30b9\u7fa4\u306b\u3064\u3044\u3066\u306f 0.18 %\/d \u3067\u3042\u308b\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 11. Total number of repetitions vs percentage increase in cross-sectional area (CSA) per day of the elbow flexors during dynamic external resistance training (number of study groups = 24).<\/figcaption><\/figure>\n

      \u3000\u7dcf\u30bb\u30c3\u30c8\u6570\u306b\u3064\u3044\u3066\u306f 4-6 \u30bb\u30c3\u30c8\u9593\u306b\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u30d4\u30fc\u30af (9 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\uff0c0.24 %\/d) \u304c\u3042\u308b\u3088\u3046\u306b\u898b\u3048\u308b\uff0e3-3.5 \u30bb\u30c3\u30c8\u7fa4\uff0810 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\uff09\u306b\u3064\u3044\u3066\u306f\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f 0.17 %\/d \u3067\u3042\u308a\uff0c9 \u30bb\u30c3\u30c8\u4ee5\u4e0a\u7fa4\u306b\u3064\u3044\u3066\u306f 0.18 %\/d \u3067\u3042\u308b\uff0e<\/p>\n

      Accommodating Resistance<\/h4>\n

      \u3000\u6587\u732e\u691c\u7d22\u306e\u7d50\u679c 3 \u7de8\u306e\u539f\u8457\u3068 4 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u5f97\u3089\u308c\u305f\uff0e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u5e73\u5747\u306f\u77ed\u7e2e\u6027\u53ce\u7e2e\u3067\u306f 0.16 %\/d, \u4f38\u5f35\u6027\u53ce\u7e2e\u3067\u306f 0.12 %\/d \u3067\u3042\u3063\u305f\uff0e\u30c7\u30fc\u30bf\u6570\u304c\u5c11\u306a\u304f\uff0c\u983b\u5ea6\u3084\u5f37\u5ea6\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\u3068\u306e\u95a2\u9023\u306b\u3064\u3044\u3066\u306f\u8abf\u67fb\u3067\u304d\u3066\u3044\u306a\u3044\uff0e<\/p>\n

      Isometric Resistance<\/h4>\n

      \u3000\u6587\u732e\u691c\u7d22\u306e\u7d50\u679c 3 \u7de8\u306e\u539f\u8457\u3068 3 \u30c7\u30fc\u30bf\u30dd\u30a4\u30f3\u30c8\u304c\u5f97\u3089\u308c\u305f\uff0e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u5e73\u5747\u306f 0.14 %\/d \u3067\u3042\u308a\u6700\u5927\u5897\u52a0\u91cf\u306e 23.0 % \u306f 100 \u65e5\u9593\u306e\u6700\u9577\u671f\u9593\u306e\u7814\u7a76\u3067\u5f97\u3089\u308c\u305f\uff0e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u5e73\u5747\u306f 0.14 %\/d \u3067\u3042\u308a\uff0c\u6700\u5927\u5897\u52a0\u91cf\u306f 23.0 % \u3067 100 \u65e5\u9593\u306e\u6700\u9577\u671f\u9593\u306e\u7814\u7a76\u304b\u3089\u5f97\u3089\u308c\u305f\uff0e2 \u3064\u306e\u7814\u7a76\u304b\u3089\u306f\u9031 6 \u56de\u306e\u983b\u5ea6\u3067\u305d\u308c\u305e\u308c\u5897\u52a0\u7387\u306f 0.23 %\/d, 0.06 %\/d \u3067\u3042\u3063\u305f\uff0e\u6b8b\u308a\u4e00\u3064\u306e\u7814\u7a76\u3067\u306f\u9031 3 \u56de\u306e\u983b\u5ea6\u3067 0.13 %\/d \u306e\u5e73\u5747\u5897\u52a0\u7387\u3067\u3042\u3063\u305f\uff0e\u5f37\u5ea6\u306b\u3064\u3044\u3066\u306f 3 \u7de8\u306e\u7814\u7a76\u3067\u305d\u308c\u305e\u308c 100 %, 67 %, 80 % \u3067\u3042\u3063\u305f\uff0e\u7dcf\u30ec\u30c3\u30d7\u30b9\u6570\u306b\u3064\u3044\u3066\u306f 3-24 \u306e\u30ec\u30f3\u30b8\u3067\u3042\u308b\uff0e\u7dcf\u6642\u9593\u306b\u3064\u3044\u3066\u306f 2 \u3064\u306e\u8ad6\u6587\u3067\u77ed\u7e2e\u5236\u4f5c\u7528\u306b\u3064\u3044\u3066\u306f 30 \u79d2\u9593\uff0c\u6b8b\u308a\u304c 96 \u79d2\u9593\u3067\u3042\u308b\uff0e<\/p>\n

      Discussion<\/h3>\n

      \u983b\u5ea6<\/h4>\n

      \u3000\u52d5\u7684\u5916\u90e8\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u4f34\u3046\u5927\u817f\u56db\u982d\u7b4b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u304c\u6700\u5927 0.55 %\/d \u3068\u306a\u3063\u305f\u306e\u306f\u9031\u306b 12 \u30bb\u30c3\u30b7\u30e7\u30f3\u3068\u6700\u5927\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u3092\u7528\u3044\u305f\u3082\u306e\u3067\u3042\u308b\uff0e\u3057\u304b\u3057\u3053\u308c\u306b\u306f\u6ce8\u610f\u304c\u5fc5\u8981\u3060\uff0e\u3068\u3044\u3046\u306e\u3082\uff0c(i) \u3053\u306e\u7814\u7a76\u306f 2 \u9031\u9593\u3057\u304b\u7d9a\u3044\u3066\u3044\u306a\u3044\uff0c(ii) \u5f37\u5ea6\u304c 1 RM \u306e 20 % \u3067\u3042\u308b\uff0c(iii) \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u90e8\u5206\u7684\u306b\u8840\u7ba1\u9589\u585e\uff08\u52a0\u5727\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u3053\u3068\u304b\uff09\u3092\u4f75\u7528\u3057\u3066\u5b9f\u65bd\u3055\u308c\u305f\u304b\u3089\u3067\u3042\u308b\uff0e\u3055\u3089\u306b\u8208\u5473\u6df1\u3044\u3053\u3068\u306b\uff0c\u9031\u306b 2 \u30bb\u30c3\u30b7\u30e7\u30f3\u3068 3 \u30bb\u30c3\u30b7\u30e7\u30f3\u3068\u3067\u306f\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306e\u5e73\u5747\u306f\u5171\u306b 0.11 %\/d \u3067\u5dee\u304c\u306a\u304b\u3063\u305f\uff0e<\/p>\n

      \u3000\u5927\u817f\u56db\u982d\u7b4b\u306e accommodating resistance \u3068\u7b49\u5c3a\u6027\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u3064\u3044\u3066\u306f\u30c7\u30fc\u30bf\u304c\u5c11\u306a\u304f\u8a55\u4fa1\u306f\u56f0\u96e3\u3067\u3042\u308b\uff0e<\/p>\n

      \u3000\u514d\u8377\u306b\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5bfe\u7b56\u3092\u52a0\u3048\u308b\u7814\u7a76\u306b\u3064\u3044\u3066\u306f\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u304c\u6700\u9ad8\u306e 0.30 %\/d \u3068\u306a\u3063\u305f\u3082\u306e\u306b\u6ce8\u76ee\u3059\u308b\u5fc5\u8981\u304c\u3042\u308b\uff0e\u3053\u308c\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u304c\u9031\u306b 14 \u30bb\u30c3\u30b7\u30e7\u30f3\u3068\u6700\u9ad8\u306e\u3082\u306e\u3067\u3042\u308b\uff0e\u3057\u304b\u3057\u5225\u306e\u7814\u7a76\u306b\u304a\u3044\u3066\u306f\u983b\u5ea6\u304c 3 \u65e5\u304a\u304d\u306e\u3082\u306e\u3067\u3082 0.22 %\/d \u3068\u9ad8\u3044\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u3092\u51fa\u3057\u305f\u3082\u306e\u3082\u3042\u308b\uff0e\u305f\u3060\u3057\uff0c\u3053\u308c\u3089\u306e\u8a66\u9a13\u3092\u6bd4\u8f03\u3059\u308b\u6642\u306b\u306f\u6ce8\u610f\u304c\u5fc5\u8981\u3067\u3042\u308b\uff0e\u3068\u3044\u3046\u306e\u306f\uff0c\u7570\u306a\u308b\u514d\u8377\u30e2\u30c7\u30eb\u304a\u3088\u3073\u307e\u305f\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30ec\u30b8\u30e1\u30f3\u306e\u5f71\u97ff\u306b\u304a\u3051\u308b\u5dee\u7570\u306e\u53ef\u80fd\u6027\u304c\u3042\u308b\u304b\u3089\u3067\u3042\u308b\uff0e<\/p>\n

      \u3000\u8098\u4f38\u5c55\u306e\u52d5\u7684\u5916\u90e8\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u3064\u3044\u3066\u306f\u6700\u9ad8\u306e\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u306f 0.59 %\/d \u3067\u3042\u308a\uff0c\u65ad\u9762\u7a4d\u5897\u52a0\u306e\u7dcf\u91cf\u306f 17.7 % \u306b\u304a\u3088\u3073\uff0c\u9031 4 \u56de\u306e\u983b\u5ea6\u306e\u3082\u306e\u3067\u3042\u308b\uff0e\u4e8c\u756a\u76ee\uff0c\u4e09\u756a\u76ee\uff0c\u56db\u756a\u76ee\u306f\u305d\u308c\u305e\u308c 0.42 %\/d, 0.38 %\/d, 0.32 %\/d \u3067\u3042\u308a\uff0c\u3053\u308c\u3089 3 \u3064\u306e\u8a66\u9a13\u306f\u3044\u305a\u308c\u3082\u9031\u306b 3 \u56de\u306e\u983b\u5ea6\u3067\u3042\u308b\uff0e\u3053\u308c\u3089 3 \u3064\u306e\u8a66\u9a13\u3092\u9664\u5916\u3059\u308b\u3068\uff0c\u9031 2 \u56de\u3067\u3082 3 \u56de\u3067\u3082\u5897\u52a0\u7387\u306f 0.18 %\/d \u3067\u5909\u308f\u308a\u306f\u306a\u3044\uff0e\u3057\u304b\u3057\uff0c\u6700\u5927\u306e\u5897\u52a0\u7387\u3092\u6bd4\u8f03\u3059\u308b\u3068\u9031 2 \u56de\u3067\u306f 0.24 %\/d \u3067\u3042\u308b\u306e\u306b\u5bfe\u3057\u3066\u9031 3 \u56de\u3067\u306f 0.42 %\/d \u3068\u306a\u308b\uff0e<\/p>\n

      \u3000\u9031\u306b 4 \u56de\u304b\u305d\u308c\u4ee5\u4e0a\u3068\u3044\u3046\u901a\u5e38\u3088\u308a\u3082\u9ad8\u983b\u5ea6\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u3053\u3068\u306f\u521d\u671f\u6bb5\u968e\u3067\u306e\u6025\u901f\u306a\u7b4b\u80a5\u5927\u3092\u3082\u305f\u3089\u3059\u53ef\u80fd\u6027\u304c\u3042\u308b\u4e00\u65b9\uff0c\u9ad8\u983b\u5ea6\u3067\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u9ad8\u52b9\u7387\u306e\u65ad\u9762\u7a4d\u5897\u52a0\u3092\u3082\u305f\u3089\u3057\u7d9a\u3051\u308b\u3053\u3068\u304c\u51fa\u6765\u308b\u306e\u304b\uff0c\u3042\u308b\u3044\u306f\u6050\u3089\u304f\u6e1b\u5c11\u3059\u308b\u7d50\u679c\u306b\u306a\u308b\u304b\u9577\u671f\u9593\u306e\u5f8c\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u3055\u3048\u306a\u308b\u306e\u304b\u306b\u3064\u3044\u3066\u306f\u4e0d\u660e\u3067\u3042\u308b\uff0e<\/p>\n

      \u3000Abe \u306e\u8a66\u9a13\u3068 Seynners \u306e\u8a66\u9a13\u3092\u6bd4\u8f03\u3057\u3066\u3044\u308b\uff0e\u524d\u8005\u306f\u65ad\u9762\u7a4d\u5897\u52a0\u306e\u30da\u30fc\u30b9\u304c 1 %\/d \u304b\u3089 0.25 %\/d \u306b\u6e1b\u5c11\u3057\uff0c\u5f8c\u8005\u306f 0.12 %\/d \u304b\u3089 0.25 %\/d \u306b\u5897\u52a0\u3057\u3066\u3044\u308b\u3053\u3068\u304b\u3089\uff0c\u9031\u306b 2 \u304b\u3089 3 \u56de\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u306f\u6700\u521d\u306e\u4e8c\u9031\u9593\u3067\u306f\u9ad8\u52b9\u7387\u306e\u5897\u52a0\u3092\u3082\u305f\u3089\u3059\u53ef\u80fd\u6027\u304c\u3042\u308b\uff0e\u3057\u304b\u3057\u4e00\u65b9\u3067\u9ad8\u983b\u5ea6\u3067\u9577\u671f\u9593\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u7d9a\u3051\u305f\u30c7\u30fc\u30bf\u304c\u306a\u3044\u3053\u3068\u304b\u3089\uff0c\u3069\u306e\u983b\u5ea6\u304c\u9577\u671f\u9593\u306b\u304a\u3044\u3066\u3088\u308a\u6700\u9069\u306a\u306e\u304b\u3092\u8a00\u3046\u3053\u3068\u304c\u3067\u304d\u306a\u3044\uff0e\u306b\u3082\u304b\u304b\u308f\u3089\u305a\uff0c\u9031 4 \u56de\u304b\u305d\u308c\u4ee5\u4e0a\u306e\u9ad8\u983b\u5ea6\u306f\uff0c\u6bd4\u8f03\u7684\u7121\u4fb5\u8972\u3067\u5c0f\u304b\u3089\u4e2d\u7b49\u5ea6\u30dc\u30ea\u30e5\u30fc\u30e0\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u7d44\u307f\u5408\u308f\u305b\u306b\u304a\u3044\u3066\u3060\u304c\uff0c\u300c\u30ad\u30c3\u30af\u30b9\u30bf\u30fc\u30c8\u300d\u306e\u826f\u3044\u65b9\u6cd5\u3067\u3042\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\uff0e\u3088\u308a\u9577\u671f\u9593\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\u306f\uff0c\u672c\u8457\u3067\u63a1\u7528\u3057\u305f\u8a66\u9a13\u304c\u793a\u3059\u3088\u3046\u306b\uff0c\u9031\u306b 2 \u56de\u304b\u3089 4 \u56de\u306e\u983b\u5ea6\u304c 6 \u30f6\u6708\u307e\u3067\u306e\u671f\u9593\u3067\u65ad\u9762\u7a4d\u5897\u52a0\u3092\u3082\u305f\u3089\u3057\u3046\u308b\uff0e<\/p>\n

      \u3000\u3055\u3089\u306b\u719f\u7df4\u3057\u305f\u30c8\u30ec\u30fc\u30cb\u30fc\u306b\u3068\u3063\u3066\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u306e\u30a4\u30f3\u30d1\u30af\u30c8\u3092\u8003\u616e\u3059\u308b\u3068\uff0c9 \u7de8\u306e\u8a66\u9a13\u3092\u898b\u51fa\u3057\u305f\uff0e\u3088\u304f\u8a13\u7df4\u3055\u308c\u305f\u88ab\u691c\u8005\u307e\u305f\u306f\u30d1\u30ef\u30fc\u30a2\u30b9\u30ea\u30fc\u30c8\u306e\u5927\u817f\u56db\u982d\u7b4b\u304b\u3064\u307e\u305f\u306f\u8098\u4f38\u5c55\u7b4b\u306e\u65ad\u9762\u7a4d\u306e\u5909\u5316\u3092\u4f55\u3089\u304b\u306e\u30b9\u30ad\u30e3\u30f3\u6cd5\u3067\u30e2\u30cb\u30bf\u30fc\u3057\u3066\u3044\u308b\u3082\u306e\u3067\u3042\u308b\uff0e<\/p>\n

      \u3000\u30b9\u30af\u30ef\u30c3\u30c8\u3092\u9031\u306b 1, 2, 3 \u56de 12 \u9031\u9593\u306b\u308f\u305f\u3063\u3066\u884c\u3063\u305f\u7fa4\u3092\u6bd4\u8f03\u3057\u305f\u30c7\u30fc\u30bf\u304c\u3042\u308b\uff0e1 \u30bb\u30c3\u30b7\u30e7\u30f3\u3042\u305f\u308a 4 \u30ec\u30c3\u30d7\u3092 5 \u30bb\u30c3\u30c8\uff0c\u30b9\u30af\u30ef\u30c3\u30c8\u30de\u30b7\u30f3\u3067\u77ed\u7e2e\u671f\u306b\u306f 1 RM \u306e 50 %, \u4f38\u5f35\u671f\u306b\u306f 1 RM \u306e 110-135 % \u306e\u8ca0\u8377\u3092\u304b\u3051\u305f\uff0e\u9031 1 \u56de\u306e\u7fa4\u3067\u306f 3.1 % \u306e\u65ad\u9762\u7a4d\u5897\u52a0\u3060\u3063\u305f\u304c\uff0c\u9031 2 \u56de\u304a\u3088\u3073 3 \u56de\u306e\u7fa4\u3067\u306f\u305d\u308c\u305e\u308c 5.99 %, 6.75 % \u306e\u5897\u52a0\u304c\u8a8d\u3081\u3089\u308c\uff0c\u9031 2 \u56de\u3068 3 \u56de\u3067\u306f\u6709\u610f\u5dee\u304c\u306a\u304b\u3063\u305f\uff0e\u5225\u306e\u5831\u544a\u3067\u306f\u8098\u4f38\u5c55\u7b4b\u306e\u65ad\u9762\u7a4d\u306b\u3064\u3044\u3066 8 \u9031\u9593\u306b\u308f\u305f\u308a\u9031 1 \u56de\uff0c2 \u56de\uff0c3 \u56de\u306e\u7fa4\u306b\u3064\u3044\u3066\u8abf\u3079\u305f\uff0e\u30a2\u30fc\u30e0\u30ab\u30fc\u30eb\u3092 1 \u30bb\u30c3\u30b7\u30e7\u30f3\u3042\u305f\u308a 8-12 \u30ec\u30c3\u30d7 5 \u30bb\u30c3\u30c8\u884c\u3063\u305f\uff0e\u9031 1 \u56de\u7fa4\u306f 3.9 %, \u9031 2 \u56de\u3068 3 \u56de\u7fa4\u306f\u305d\u308c\u305e\u308c 6.6 % \u3068 7.4 % \u3060\u3063\u305f\uff0e<\/p>\n

      \u3000\u4e0a\u8a18\u306e\u8a66\u9a13\u3092\u8003\u616e\u3059\u308b\u3068\uff0c\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u304c\u9031 1 \u56de\u3068\u9031 2 \u56de\u4ee5\u4e0a\u3068\u306e\u9593\u306b\u306f\u5927\u304d\u306a\u9694\u305f\u308a\u304c\u3042\u308b<\/strong>\u3088\u3046\u306b\u601d\u308f\u308c\u308b\uff0e\u3057\u304b\u3057\u9031 2 \u56de\u3068 3 \u56de\u306e\u9593\u306b\u306f\u5dee\u306f\u898b\u3089\u308c\u306a\u3044<\/strong>\uff0e\u3053\u308c\u306f\u7b4b\u86cb\u767d\u5408\u6210\u304c\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c 3 \u6642\u9593\u304b\u3089 24 \u6642\u9593\u306b\u304b\u3051\u3066\u30d4\u30fc\u30af\u306b\u9054\u3057\uff0c\u305d\u306e\u5f8c 48 \u6642\u9593\u304b\u3089 72 \u6642\u9593\u6301\u7d9a\u3059\u308b\u3053\u3068\u3068\u6574\u5408\u6027\u304c\u3042\u308b\u3088\u3046\u306b\u601d\u3048\u308b\uff0e<\/p>\n

      \u3000\u9038\u8a71\u3068\u3057\u3066\u3060\u304c\uff0c\u591a\u304f\u306e\u30dc\u30c7\u30a3\u30d3\u30eb\u30c0\u30fc\u3068\u4ed6\u306e\u7b4b\u30c8\u30ec\u30a2\u30b9\u30ea\u30fc\u30c8\u306f\u5404\u7b4b\u7fa4\u3092\u9031\u306b 1 \u56de\u307e\u305f\u306f 2 \u56de\uff0c\u3042\u308b\u3044\u306f\u66f4\u306b\u5c11\u306a\u3044\u983b\u5ea6\u3067\u3057\u304b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3057\u306a\u3044\uff0e\u305d\u308c\u306b\u5bfe\u3057\u3066\uff0c\u30a6\u30a7\u30a4\u30c8\u30ea\u30d5\u30bf\u30fc\u306f\u95a2\u4e0e\u3059\u308b\u5927\u817f\u56db\u982d\u7b4b\u3092\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65e5\u306b\u306f\u6570\u30bb\u30c3\u30b7\u30e7\u30f3\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u3053\u3068\u304c\u77e5\u3089\u308c\u3066\u3044\u308b\uff0eTesch \u3089\u306e\u6307\u6458\u3057\u3066\u3044\u308b\u3053\u3068\u3060\u304c\uff0c\u30dc\u30c7\u30a3\u30d3\u30eb\u30c7\u30a3\u30f3\u30b0\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30ec\u30b8\u30e1\u30f3\u304c\u30d1\u30ef\u30fc\u30ea\u30d5\u30bf\u30fc\u3084\u30aa\u30ea\u30f3\u30d4\u30c3\u30af\u7d1a\u306e\u30ea\u30d5\u30bf\u30fc\u306e\u305d\u308c\u3068\u6bd4\u8f03\u3057\u3066\u512a\u308c\u3066\u3044\u308b\u304b\u3069\u3046\u304b\u306f\u5206\u304b\u3063\u3066\u3044\u306a\u3044\uff0e\u5404\u7b4b\u7fa4\u3092\u9031\u306b 1 \u56de\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u3053\u3068\u3067\u7b4b\u306e\u65ad\u9762\u7a4d\u304a\u3088\u3073\u9664\u8102\u80aa\u4f53\u91cd\u306e\u5897\u52a0\u306b\u3064\u306a\u304c\u308b\u3053\u3068\u306f\u5206\u304b\u3063\u3066\u3044\u308b\uff0e\u3057\u304b\u3057\uff0c\u5148\u306e\u4e8c\u3064\u306e\u8a66\u9a13\u306e\u7d50\u679c\u3092\u4f75\u305b\u3066\u8003\u3048\u308b\u3068\uff0c\u9031 3 \u56de\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u9031 1 \u56de\u306b\u52dd\u308b\u3053\u3068\u304c McLester \u3089\u3082\u652f\u6301\u3057\u3066\u3044\u308b\uff0e\u9031\u3042\u305f\u308a\u306e\u7dcf\u30dc\u30ea\u30e5\u30fc\u30e0\u304c\u4e21\u8005\u3067\u540c\u4e00\u3060\u3063\u305f\u306b\u3082\u304b\u304b\u308f\u3089\u305a\u3067\u3042\u308b\uff0e<\/p>\n

      \u3000\u983b\u5ea6\u306b\u3064\u3044\u3066\u6700\u5f8c\u306b\u4e00\u3064\uff0e\u540c\u4e00\u306e\u7dcf\u30dc\u30ea\u30e5\u30fc\u30e0\u3067\u7570\u306a\u308b\u5206\u5e03\u3067\u6bd4\u8f03\u3057\u305f\u8a66\u9a13\u304c\u3042\u308b\uff0e\u5973\u6027\u3092\u88ab\u9a13\u8005\u306b\u3057\u305f Hakkinen \u3068 Kallinen \u306b\u3088\u308b\u3082\u306e\u3067\uff0c3 \u9031\u9593\u305a\u3064\u9031\u306b 3 \u65e5\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65e5\u3092\u8a2d\u5b9a\u3059\u308b\uff0e\u6700\u521d\u306e 3 \u9031\u9593\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65e5\u306b 1 \u30bb\u30c3\u30b7\u30e7\u30f3\u306b\u307e\u3068\u3081\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3044\uff0c\u6b21\u306e 3 \u9031\u9593\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u65e5\u306b\u7dcf\u30dc\u30ea\u30e5\u30fc\u30e0\u304c\u540c\u4e00\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092 2 \u30bb\u30c3\u30b7\u30e7\u30f3\u306b\u5206\u3051\u3066\u884c\u3063\u305f\uff0e\u524d\u534a\u3067\u306f\u7b4b\u529b\u3082\u65ad\u9762\u7a4d\u3082\u5897\u3048\u306a\u304b\u3063\u305f\u304c\uff0c\u5f8c\u534a\u306b\u306f\u6709\u610f\u306b\u6700\u5927\u9759\u6b62\u7b4b\u529b (4.0 %) \u3082\u65ad\u9762\u7a4d (0.19 %\/d) \u3082\u5897\u52a0\u3057\u305f\uff0e<\/p>\n

      \u5f37\u5ea6<\/h4>\n

      \u3000Fig. 2<\/strong> \u304a\u3088\u3073 Fig. 10<\/strong> \u3092\u898b\u308b\u3068\uff0c\u4e00\u822c\u7684\u306b\u5f37\u5ea6\u304c 1 RM \u306e 60 % \u3088\u308a\u5c0f\u3055\u3044\u6642\u3088\u308a\u3082 60 % \u3088\u308a\u5927\u304d\u3044\u6642\u306b\u65ad\u9762\u7a4d\u5897\u52a0\u7387\u304c\u9ad8\u3044\u3088\u3046\u3060\uff0e\u3057\u304b\u3057\uff0c\u5f37\u5ea6\u304c 1 RM \u306e 70-85 % \u8fd1\u304f\u3067\u5341\u5206\u306b\u9ad8\u3044\u5897\u52a0\u7387\u3092\u3082\u305f\u3089\u3057\u3066\u3044\u308b\u3088\u3046\u306b\u898b\u3048\uff0c\u5927\u304d\u306a\u65ad\u9762\u7a4d\u5897\u52a0\u306e\u305f\u3081\u306b\u306f\u305d\u308c\u4ee5\u4e0a\u306e\u8ca0\u8377\u306f\u5fc5\u8981\u306a\u3044\u3088\u3046\u306b\u898b\u3048\u308b\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 2. Peak intensity of training vs percentage increase in cross-sectional area (CSA) per day of the quadriceps during dynamic resistance training (number of study groups = 46). RM = repetition maximum.<\/figcaption><\/figure>\n

       <\/p>\n

      \"\"<\/a>
      Fig. 10. Peak intensity of training vs percentage increase in cross-sectional area (CSA) per day of the elbow flexors during dynamic external resistance training (number of study groups = 24). RM = repetition maximum.<\/figcaption><\/figure>\n

      \u3000\u5bfe\u7167\u7684\u306b\uff0cFarthing \u3068 Chilibeck \u3089\u306e\u8a66\u9a13\u306b\u3088\u308b\u3068\uff0c\u7b4b\u80a5\u5927\u53cd\u5fdc\u306e\u305f\u3081\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u4e2d\u306b\u767a\u9054\u3057\u305f\u529b\u306e\u91cd\u8981\u6027\u3092\u78ba\u8a8d\u3057\u305f\uff0e\u88ab\u9a13\u8005\u306f\u8098\u4f38\u7b4b\u3092\u7b49\u901f\u30c0\u30a4\u30ca\u30e2\u30e1\u30fc\u30bf\u3092\u88c5\u7740\u3057\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3057\u305f\uff0e\u4e00\u65b9\u306e\u8155\u306f\u77ed\u7e2e\u6027\u53ce\u7e2e\u3055\u305b\uff0c\u4ed6\u65b9\u306e\u8155\u306f\u4f38\u5f35\u6027\u53ce\u7e2e\u3055\u305b\u305f\uff0e\u4e00\u65b9\u306e\u7fa4\u306f\u901f\u304f (180\u00b0\/s) \u52d5\u304b\u3057\uff0c\u4ed6\u65b9\u306e\u7fa4\u306f\u9045\u304f (30\u00b0\/s) \u52d5\u304b\u3057\u305f\uff0e\u3059\u3079\u3066\u306e\u7fa4\u306f\u9031 3 \u56de 8 \u9031\u9593\u306b\u308f\u305f\u3063\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3057\uff0c1 \u56de\u3042\u305f\u308a\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f 8 \u30ec\u30c3\u30d7\u30b9\u3092 2 \u30bb\u30c3\u30c8\u304b\u3089\u59cb\u3081\u3066 6 \u30bb\u30c3\u30c8\u306b\u6f38\u5897\u3057\u305f\uff0e\u7b4b\u80a5\u5927\u306f\u7b4b\u8089\u306e\u539a\u3055\u3092\u30a8\u30b3\u30fc\u3067\u8a08\u6e2c\u3057\u305f\uff0e\u305d\u306e\u7d50\u679c\uff0c\u6700\u5927\u306e\u539a\u3055 (13 %) \u306b\u9054\u3057\u305f\u306e\u306f\u901f\u3044\u4f38\u5f35\u6027\u53ce\u7e2e\u7fa4\u3067\uff0c\u6b21\u3044\u3067\u9045\u3044\u4f38\u5f35\u6027\u53ce\u7e2e\u7fa4\u306e 7 %, \u3055\u3089\u306b\u9045\u3044\u77ed\u7e2e\u6027\u53ce\u7e2e\u7fa4\u306e 5 %, \u6700\u5f8c\u304c\u901f\u3044\u77ed\u7e2e\u6027\u53ce\u7e2e\u7fa4\u306e 2 % \u3060\u3063\u305f\uff0e<\/p>\n

      \u3000\u4e0a\u8a18\u306e\u89e3\u91c8\u306f\u96e3\u3057\u3044\uff0e\u3068\u3044\u3046\u306e\u3082\uff0c\u30c8\u30eb\u30af\u6642\u9593\u7a4d\u3068\u3044\u3046\u7528\u8a9e\u3068\uff0c\u4ed5\u4e8b\u306e\u306a\u3055\u308c\u305f\u30dc\u30ea\u30e5\u30fc\u30e0\u3068\u306b\uff0c\u5927\u304d\u306a\u9694\u305f\u308a\u304c\u3042\u308b\u304b\u3089\u3067\u3042\u308b\uff0e\u3055\u3089\u306b\uff0c\u9045\u3044\u4f38\u5f35\u6027\u53ce\u7e2e\u7fa4\u306b\u304a\u3044\u3066\u306f\u5c40\u6240\u7684\u306a\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u53cd\u5fdc\u304c\u8d77\u304d\u3066\u3044\u305f\u53ef\u80fd\u6027\u3082\u3042\u308b\uff0e\u9045\u3044\u30d7\u30ed\u30c8\u30b3\u30eb\u3068\u3044\u3046\u904e\u5927\u306b\u84c4\u7a4d\u3057\u305f\u30b9\u30c8\u30ec\u30b9\u304c\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u53cd\u5fdc\u306b\u4f3c\u305f\u7d50\u679c\u3092\u3082\u305f\u3089\u3057\u305f\u306e\u304b\u3082\u77e5\u308c\u306a\u3044\uff0e<\/p>\n

      \u3000accommodating resistance training \u306b\u3064\u3044\u3066\u306f\u7570\u306a\u308b\u4f38\u5f35\u6027\u53ce\u7e2e\u901f\u5ea6\uff0c\u4f38\u5f35\u6027\u53ce\u7e2e\u671f\u306e\u7570\u306a\u308b\u30c8\u30eb\u30af\u9032\u5c55\u30ec\u30d9\u30eb\u3067\u30d2\u30c8\u306e\u5927\u817f\u56db\u982d\u7b4b\u65ad\u9762\u7a4d\u3092\u30b9\u30ad\u30e3\u30f3\u6cd5\u3067\u8abf\u67fb\u3057\u305f\u8a66\u9a13\u304c\u306a\u3044\uff0e\u77ed\u7e2e\u6027\u53ce\u7e2e\u306b\u3064\u3044\u3066\u3082\u7570\u306a\u308b\u53ce\u7e2e\u901f\u5ea6\uff0c\u7570\u306a\u308b\u30c8\u30eb\u30af\u9032\u5c55\u30ec\u30d9\u30eb\u3067\u76f4\u63a5\u6bd4\u8f03\u3057\u305f\u8a66\u9a13\u306f\u306a\u3044\uff0e\u672c\u8457\u3067\u63a1\u7528\u3057\u305f\u539f\u8457\u304b\u3089\u8a00\u3048\u308b\u3053\u3068\u306f\uff0c\u7b4b\u80a5\u5927\u306f\u77ed\u7e2e\u6027\u53ce\u7e2e\u901f\u5ea6\u306e\u3042\u308b\u7bc4\u56f2\u3067\u8d77\u3053\u308a\u3046\u308b\u3068\u3044\u3046\u3053\u3068\u3060\u3051\u3067\u3042\u308b\uff0e\u305d\u306e\u4e0a\u9650\u306f\u5206\u304b\u3089\u306a\u3044\u304c\uff0cI \u578b\u7b4b\u7dda\u7dad\u306e\u80a5\u5927\u306f 240\u00b0\/s \u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c\u306b\u8d77\u3053\u308a\uff0c II \u578b\u7b4b\u7dda\u7dad\u80a5\u5927\u306f 300\u00b0\/s \u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c\u306b\u8d77\u304d\u305f\u3068\u306e\u5831\u544a\u304c\u3042\u308b\uff0e<\/p>\n

      \u3000\u8981\u7d04\u3059\u308b\u3068\uff0c\u305d\u308c\u4ee5\u4e0b\u3067\u306f\u7b4b\u80a5\u5927\u306e\u8d77\u304d\u306a\u3044\u5f35\u529b\u3068\u3044\u3046\u3082\u306e\u304c\u6050\u3089\u304f\u5b58\u5728\u3059\u308b\u304c\uff0c\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u8ca0\u8377\u3068\u7b4b\u80a5\u5927\u53cd\u5fdc\u3068\u306e\u95a2\u4fc2\u306f\u8907\u96d1\u3067\u3042\u308b\uff0e\u6a19\u7684\u3068\u306a\u308b\u7b4b\u8089\u306e\u52d5\u54e1\u53ef\u80fd\u306a\u30e2\u30fc\u30bf\u30fc\u30e6\u30cb\u30c3\u30c8\u306e\u6700\u5927\u6570\u306b\u9054\u3059\u308b\u3053\u3068\u3068\uff0c\u3053\u308c\u3089\u306e\u30e2\u30fc\u30bf\u30fc\u30e6\u30cb\u30c3\u30c8\u304c\u9ad8\u983b\u5ea6\u3067\u5341\u5206\u306a\u6642\u9593\u767a\u706b\u3059\u308b\u3053\u3068\u3068\u304c\uff0c\u8457\u660e\u306a\u7b4b\u80a5\u5927\u3092\u3082\u305f\u3089\u3059\u305f\u3081\u306e\u660e\u3089\u304b\u306a\u524d\u63d0\u6761\u4ef6\u3067\u3042\u308b\uff0e\u305d\u308c\u3067\u3082\uff0c\u5c11\u306a\u304f\u3068\u3082\u4e00\u3064\u306e\u30bb\u30c3\u30c8\u3067\u6700\u5927\u52aa\u529b\u306b\u8fd1\u3044\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u884c\u308f\u308c\u308b\u3053\u3068\u3092\u6761\u4ef6\u3068\u3057\u3066\uff0c\u3053\u308c\u3089\u306e\u6761\u4ef6\u304c\u6e80\u305f\u3055\u308c\u308b\u3053\u3068\u3092\u4fdd\u8a3c\u3059\u308b\u306e\u306b\uff0c\u6700\u5927\u8ca0\u8377\u304c\u5fc5\u8981\u306a\u308f\u3051\u3067\u306f\u306a\u3044\u3053\u3068\u306f\u660e\u3089\u304b\u3067\u3042\u308b\uff0e\u3086\u3048\u306b\uff0c\u672c\u8457\u306e\u7d50\u679c\u306f\uff0c\u7b4b\u80a5\u5927\u306e\u305f\u3081\u306b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u6642\u306b\u306f\u6700\u5927\u5f37\u5ea6\u306e 70-85 % \u3068\u3044\u3046\u5178\u578b\u7684\u306a\u63a8\u5968\u3092\u652f\u6301\u3059\u308b\u304c\uff0c\u8457\u660e\u306a\u7b4b\u80a5\u5927\u304c\u9ad8\u8ca0\u8377\u30fb\u4f4e\u8ca0\u8377\u3044\u305a\u308c\u3067\u3082\u8d77\u3053\u308a\u3046\u308b\u3053\u3068\u306f\u8a18\u3057\u3066\u304a\u304f\uff0e\u3057\u304b\u3057\uff0c\u4f5c\u52d5\u7b4b\u3078\u306e\u9ad8\u8ca0\u8377\u306e\u914d\u7f6e\u306f\u4f5c\u52d5\u6642\u9593\u304c\u9577\u3044\u5834\u5408\u306b\u306f\u5c40\u6240\u7684\u306a\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u3044\u3046\u7d50\u679c\u3092\u3082\u305f\u3089\u3059\u53ef\u80fd\u6027\u304c\u3042\u308b\uff0e\u3055\u3089\u306b\u6d17\u7df4\u3055\u308c\u305f\u30a2\u30b9\u30ea\u30fc\u30c8\u306b\u304a\u3051\u308b\u5f37\u5ea6\u306e\u30a4\u30f3\u30d1\u30af\u30c8\u306b\u3064\u3044\u3066\u306f\u307b\u3068\u3093\u3069\u5b9a\u7fa9\u3055\u308c\u3066\u3044\u306a\u3044\uff0e\u5ba2\u89b3\u7684\u306a\u79d1\u5b66\u7684\u30c7\u30fc\u30bf\u304c\u4e0d\u8db3\u3057\u3066\u3044\u308b\u305f\u3081\u3067\u3042\u308b\uff0e<\/p>\n

      \u30dc\u30ea\u30e5\u30fc\u30e0<\/h4>\n

      \u3000\u672c\u8457\u3067\u30ec\u30d3\u30e5\u30fc\u3057\u305f\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u3044\u304f\u3064\u304b\u306e\u7a2e\u985e\u3068\u30e2\u30fc\u30c9\u306b\u304a\u3044\u3066\u6ce8\u76ee\u3059\u3079\u304d\u50be\u5411\u304c\u3042\u308a\uff0c\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306e\u30dc\u30ea\u30e5\u30fc\u30e0\u307e\u305f\u306f\u671f\u9593\u306e\u5f8c\u306b\u9054\u3057\u305f\u3042\u308b\u30dd\u30a4\u30f3\u30c8\u3067\uff0c\u7b4b\u80a5\u5927\u306e\u9069\u5fdc\u306b\u30d7\u30e9\u30c8\u30fc\u304c\u5b58\u5728\u3059\u308b\u3088\u3046\u3067\u3042\u308b\uff0e\u7d50\u679c\u306e\u3044\u304f\u3064\u304b\u306b\u304a\u3044\u3066\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\u3084\u671f\u9593\u304c\u30d7\u30e9\u30c8\u30fc\u306e\u30dd\u30a4\u30f3\u30c8\u3092\u904e\u304e\u3066\u304b\u3089\u306f\u6e1b\u5c11\u3059\u308b\u3053\u3068\u3082\u793a\u5506\u3055\u308c\u3066\u3044\u308b\uff0eFig. 11<\/strong> \u306b\u6ce8\u76ee\u3059\u308b\u3068\uff0c\u8098\u4f38\u5c55\u7b4b\u306e DER \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u7dcf\u30ec\u30c3\u30d7\u30b9\u306f\u7528\u91cf\u5fdc\u7b54\u66f2\u7dda\u3092\u793a\u5506\u3057\u3066\u304a\u308a\uff0c\u524d\u534a\u306e\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u306e\u30dc\u30ea\u30e5\u30fc\u30e0\u3084\u671f\u9593\u304c\u5897\u52a0\u3059\u308b\u3068\u3053\u308d\u3067\u306f\u5927\u304d\u306a\u5897\u91cf\u3092\u793a\u3059\u304c\uff0c\u3055\u3089\u306b\u30dc\u30ea\u30e5\u30fc\u30e0\u304c\u5897\u3048\u308b\u3068\u9006\u306b\u6e1b\u5c11\u3057\u3066\u3044\u308b\uff0e\u5168\u4f53\u3068\u3057\u3066\u307f\u308b\u3068\uff0c\u30bb\u30c3\u30b7\u30e7\u30f3\u3042\u305f\u308a 30-60 \u30ec\u30c3\u30d7\u30b9\u306e\u4e2d\u7b49\u5ea6\u306e\u30dc\u30ea\u30e5\u30fc\u30e0\u306e DER \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u6700\u5927\u306e\u53cd\u5fdc\u3092\u793a\u3057\u3066\u3044\u308b\uff0e<\/p>\n

      \"\"<\/a>
      Fig. 11. Total number of repetitions vs percentage increase in cross-sectional area (CSA) per day of the elbow flexors during dynamic external resistance training (number of study groups = 24).<\/figcaption><\/figure>\n

      \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u610f\u5473\u5408\u3044\u3068\u63a8\u5968\u4e8b\u9805<\/h4>\n

      \u3000Table I \u306f dynamic resistance training \u306e\u63a8\u5968\u4e8b\u9805\u3067\u3042\u308b\uff0e<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
       <\/th>\nModerate load slow-speed training<\/th>\nConventional hypertrophy training<\/th>\nEccentric overload training<\/th>\n<\/tr>\n
      Muscle action<\/td>\nCon and ecc<\/td>\nCon and ecc<\/td>\nEcc (con = optional)<\/td>\n<\/tr>\n
      Exersice<\/td>\nsingle and\/or multiple joint<\/td>\nSingle and\/or multiple joint<\/td>\nSingle and\/or multiple joint<\/td>\n<\/tr>\n
      Load<\/td>\n\u224850% of 1RM<\/td>\n8-10RM (range: 6-12) \u224875-80% of 1RM<\/td>\nEcc = > 150% of 1RM Con = 60-75% of 1RM<\/td>\n<\/tr>\n
      Repetitons<\/td>\n8-14 to muscular failure<\/td>\n8-10 to muscular failure or near<\/td>\n4-6<\/td>\n<\/tr>\n
      Sets<\/td>\n1-3 per exercise, Progression from 1 to 3-4 sets in total per muscle group<\/td>\n1-3 per exercise, Progression from 1-2 to 3-6 sets in total per muscle group<\/td>\nProgression from 1-2 to 3-5 sets on total per muscle group<\/td>\n<\/tr>\n
      Velocity and duration per repetition<\/td>\nSlow, Ecc = 2-3 seconds, Con = 2-3 seconds<\/td>\nModerate, Ecc = 1-2 seconds, Con = 1-2 seconds<\/td>\nSlow\/moderate, Ecc = 2-4 seconds, Con = 1-2 seconds<\/td>\n<\/tr>\n
      Rest between sets<\/td>\n30-60 seconds<\/td>\n60-180 seconds<\/td>\n120-180 seconds<\/td>\n<\/tr>\n
      Frequency<\/td>\n2-3 sessions per muscle group\/week<\/td>\n2-3 sessions per muscle group\/week<\/td>\n1-3 sessions per muscle group\/week<\/td>\n<\/tr>\n
      Comments<\/td>\nSuitable training method for beginners and individuals who cannot tolerable high forces<\/td>\nThese recommendations are for novice to moderately trained individuals. Well trained athletes need increased variation in intensity and volume<\/td>\nMainly for advanced athletes. Progressive but careful increase of the load and volume for the eccentric phase<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      Conclusions<\/h3>\n

      \u3000\u672c\u8457\u306f\u4ee5\u4e0b\u306e\u3053\u3068\u3092\u660e\u3089\u304b\u306b\u3057\u305f\uff0e\u3064\u307e\u308a\uff0c\u3044\u304f\u3064\u304b\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u30e2\u30fc\u30c9\u304a\u3088\u3073 3 \u7a2e\u985e\u306e\u7b4b\u53ce\u7e2e\u69d8\u5f0f\u3059\u3079\u3066\u304c\u8457\u660e\u306a\u983b\u5ea6\u3067\u7b4b\u80a5\u5927\u3092\u3082\u305f\u3089\u3057\u3046\u308b\u3053\u3068\u3068\uff0c\u73fe\u6642\u70b9\u3067\u306f\uff0c\u3069\u306e\u7b4b\u53ce\u7e2e\u306e\u30e2\u30fc\u30c9\u3068\u7a2e\u985e\u304c\u4ed6\u3068\u6bd4\u3079\u3066\u512a\u4f4d\u6027\u304c\u3042\u308b\u304b\u306b\u3064\u3044\u3066\u306f\u5341\u5206\u306a\u30a8\u30d3\u30c7\u30f3\u30b9\u304c\u306a\u3044\u3053\u3068\u3067\u3042\u308b\uff0e\u3064\u307e\u308a\uff0c\u4ed6\u306e\u30e2\u30fc\u30c9\u3068\u6bd4\u8f03\u3057\u3066\u3082\uff0c\u6700\u5927\u4f38\u5f35\u6027\u53ce\u7e2e\u8981\u7d20\u304c\u77ed\u671f\u9593\u306e\u4ed5\u4e8b\u3067\u7b4b\u5bb9\u7a4d\u306e\u5897\u52a0\u3092\u3082\u305f\u3089\u3057\u3046\u308b\u3053\u3068\u306f\u660e\u3089\u304b\u3067\u3042\u308b\uff0e<\/p>\n

      \u3000\u3044\u304f\u3064\u304b\u306e\u6839\u62e0\u304c\u793a\u3059\u3088\u3046\u306b\uff0c\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u983b\u5ea6\u306f\uff0c\u3088\u308a\u77ed\u3044\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u671f\u9593\u3067\u306e\u7b4b\u4f53\u7a4d\u5897\u52a0\u7387\u306b\u3068\u3063\u3066\u5927\u304d\u306a\u30a4\u30f3\u30d1\u30af\u30c8\u3092\u6301\u3064\uff0e\u76f8\u5bfe\u7684\u306b\u9ad8\u983b\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u7528\u3044\u305f\u9577\u671f\u9593\u306e\u8a66\u9a13\u304c\u306a\u3044\u305f\u3081\uff0c\u505c\u6ede\u304b\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u9577\u671f\u9593\u306b\u308f\u305f\u3063\u3066\u767a\u751f\u3059\u308b\u306e\u304b\u3092\u9664\u5916\u3067\u304d\u306a\u3044\uff0e<\/p>\n

      \u3000\u5f37\u5ea6\u306b\u3064\u3044\u3066\u8a00\u3046\u3068\uff0c\u4e2d\u7b49\u5ea6\u306b\u91cd\u3044\u8ca0\u8377\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u307b\u3068\u3093\u3069\u306e\u30ab\u30c6\u30b4\u30ea\u306b\u304a\u3044\u3066\u6700\u5927\u306e\u5897\u52a0\u3092\u5f15\u304d\u51fa\u3057\u3066\u3044\u308b\u3088\u3046\u3067\u3042\u308b\uff0e\u3086\u3048\u306b\uff0c\u7b4b\u7dda\u7dad\u306e\u52d5\u54e1\u6570\u3092\u53ef\u80fd\u306a\u9650\u308a\u6700\u5927\u5316\u3059\u308b\u3053\u3068\u3068\uff0c\u305d\u308c\u3089\u3092\u904b\u52d5\u523a\u6fc0\u306b\u66dd\u9732\u3059\u308b\u3053\u3068\u306f\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u305d\u308c\u81ea\u8eab\u3068\u540c\u3058\u304f\u3089\u3044\u91cd\u8981\u3067\u3042\u308b\uff0e<\/p>\n

      \u3000\u6d3b\u52d5\u306e\u671f\u9593\u3068\u7dcf\u30dc\u30ea\u30e5\u30fc\u30e0\u306b\u3068\u3063\u3066\uff0c\u305d\u306e\u7d50\u679c\u306f\u7528\u91cf\u5fdc\u7b54\u66f2\u7dda\u3092\u793a\u5506\u3057\u3066\u304a\u308a\uff0c\u66f2\u7dda\u306e\u524d\u534a\u306b\u304a\u3044\u3066\u306f\u6210\u9577\u7387\u306e\u5897\u52a0\u3092\u7279\u5fb4\u3068\u3057\u3066\u3044\u308b\u3082\u306e\u306e\uff0c\u5897\u52a0\u7387\u304c\u30d4\u30fc\u30af\u306b\u9054\u3057\u305f\u5f8c\u306f\uff0c\u30d7\u30e9\u30c8\u30fc\u304b\u6e1b\u5c11\u306b\u8ee2\u305a\u308b\uff0e<\/p>\n

      <\/a>\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

      \u3000\u4eca\u56de\u306e\u8a18\u4e8b\u306f\u5eb5\u91ce\u62d3\u5c06\u3055\u3093\u306e\u30d6\u30ed\u30b0\u8a18\u4e8b\uff0c\u30a8\u30d3\u30c7\u30f3\u30b9\u306b\u3082\u3068\u3065\u304f\u7b4b\u80a5\u5927\u3092\u6700\u5927\u5316\u3059\u308b\u305f\u3081\u306e\u7b4b\u30c8\u30ec\u30fb\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3\u3067\u5f15\u7528\u3055\u308c\u305f\u7dcf\u8aac\u3092\u6284\u8a33\u3057\u305f\u3082\u306e\u3067\u3042\u308b\uff0e \u3000\u3053\u306e\u8ad6\u6587\u306f\u7dcf\u8aac\u3067\u3042\u3063\u3066\u30e1\u30bf\u30a2\u30ca\u30ea\u30b7\u30b9\u3084\u30b7\u30b9\u30c6\u30de\u30c6\u30a3\u30c3\u30af\u30ec\u30d3\u30e5\u30fc\u3067\u306f\u306a\u3044\u70b9\u306b … <\/p>\n

      “\u30d2\u30c8\u306b\u304a\u3044\u3066\u7b4b\u30c8\u30ec\u306e\u983b\u5ea6\uff0c\u5f37\u5ea6\uff0c\u30dc\u30ea\u30e5\u30fc\u30e0\u304a\u3088\u3073\u69d8\u5f0f\u306f\u7b4b\u65ad\u9762\u7a4d\u306b\u3069\u3046\u5f71\u97ff\u3059\u308b\u304b” \u306e<\/span>\u7d9a\u304d\u3092\u8aad\u3080<\/a><\/p>\n","protected":false},"author":1,"featured_media":182,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1503,1378,1480,1522,1515,1514,1344,1388,1347,1481,1492,1523,1485,1484,1510,1491,1487,1525,1401,1049,1483,1482,1365,1386,1488,1496,1495,1504,1499,1490,1498,1520,1402,633,1509,1362,1521,191,1516,1519,1489,1494,1512,1513,1501,1502,1367,1472,1486,1474,1506,2056,1473,1518,1517,1497,1500,1507,56,1479,1524,78,1478,1475,1511,1508,1505,1476,1477,892],"class_list":["post-2370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-resistance-training","tag-accommodating-resistance","tag-cinahl","tag-ct","tag-dynamic-external-resistance-training","tag-ii","tag-i","tag-medline","tag-mri","tag-sportdiscus","tag-ultrasound","tag-1492","tag-1523","tag-1485","tag-1484","tag-1510","tag-1491","tag-1487","tag-1525","tag-1401","tag-1049","tag-1483","tag-1482","tag-1365","tag-1386","tag-1488","tag-1496","tag-1495","tag-1504","tag-1499","tag-1490","tag-1498","tag-1520","tag-1402","tag-633","tag-1509","tag-1362","tag-1521","tag-191","tag-1516","tag-1519","tag-1489","tag-1494","tag-1512","tag-1513","tag-1501","tag-1502","tag-1367","tag-1472","tag-1486","tag-1474","tag-1506","tag-2056","tag-1473","tag-1518","tag-1517","tag-1497","tag-1500","tag-1507","tag-56","tag-1479","tag-1524","tag-78","tag-1478","tag-1475","tag-1511","tag-1508","tag-1505","tag-1476","tag-1477","tag-892"],"_links":{"self":[{"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/posts\/2370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2370"}],"version-history":[{"count":134,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/posts\/2370\/revisions"}],"predecessor-version":[{"id":6050,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/posts\/2370\/revisions\/6050"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=\/wp\/v2\/media\/182"}],"wp:attachment":[{"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.muscle-hypertrophy.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}