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30\u6b73\u4ee5\u964d\u3001\u7b4b\u8089\uff08\u9aa8\u683c\u7b4b\uff09\u91cf\u306f<\/strong>10<\/strong>\u5e74\u3054\u3068\u306b3-8%<\/strong>\u305a\u3064\u6e1b\u5c11\u3057\u3066\u3044\u304d\u307e\u3059<\/strong>[2]<\/sup>\u3002\u7b4b\u8089\u91cf\u6e1b\u5c11\u306f\u52a0\u9f62\u306b\u4f34\u3046\u57fa\u790e\u4ee3\u8b1d\u306e\u4f4e\u4e0b\uff0810\u6b73\u5f53\u305f\u308a\u7d042-3%\uff09\u306e\u539f\u56e0\u3067\u3042\u308a\u3001\u4f55\u3082\u3057\u306a\u3051\u308c\u3070\u3001\u7b4b\u8089\u91cf\u304c\u6e1b\u308b\u4e00\u65b9\u8102\u80aa\u91cf\u306f\u5897\u3048\u3001\u7cd6\u5c3f\u75c5\u3084\u9ad8\u8840\u5727\u306a\u3069\u306e\u75c5\u6c17\u306b\u306a\u308b\u30ea\u30b9\u30af<\/strong>\u304c\u9ad8\u304f\u306a\u3063\u3066\u3057\u307e\u3044\u307e\u3059\u3002<\/p>\n

50\u6b73\u4ee5\u4e0a\u3067\u306f\u7b4b\u8089\u91cf\u6e1b\u5c11\u30b9\u30d4\u30fc\u30c9\u304c\u901f\u304f\u306a\u308a\u3001\u30b5\u30eb\u30b3\u30da\u30cb\u30a2<\/strong>\uff08\u8001\u5316\u306b\u3088\u308b\u9aa8\u683c\u7b4b\u91cf\u306e\u4f4e\u4e0b\u3068\u7b4b\u529b\u30fb\u8eab\u4f53\u6a5f\u80fd\u306e\u4f4e\u4e0b\uff09\u306b\u81f3\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059[3]<\/sup>\u3002\u30b5\u30eb\u30b3\u30da\u30cb\u30a2\u306f\u3001\u8ee2\u5012\u3084\u9aa8\u6298\u306e\u30ea\u30b9\u30af\u3001\u751f\u6d3b\u306e\u8cea\u306e\u4f4e\u4e0b\u3001\u69d8\u3005\u306a\u75c5\u6c17\u306e\u767a\u75c7\u3068\u6df1\u304f\u95a2\u4fc2\u3057\u3066\u3044\u307e\u3059\u3002\u4eba\u751f100\u5e74\u6642\u4ee3\u306b\u304a\u3044\u3066\u3001\u52a0\u9f62\u306b\u3088\u308b\u8eab\u4f53\u6a5f\u80fd\u306e\u4f4e\u4e0b\u3084\u30b5\u30eb\u30b3\u30da\u30cb\u30a2\u3092\u3044\u304b\u306b\u9632\u3050\u304b\u306f\u91cd\u8981\u306a\u8ab2\u984c\u3067\u3059\u3002<\/strong><\/p>\n

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\u7af6\u6280\u80fd\u529b\u5411\u4e0a\u3092\u6c42\u3081\u308b\u30a2\u30b9\u30ea\u30fc\u30c8\u3068\u306f\u7570\u306a\u308a\u3001\u4f55\u3089\u304b\u306e\u75c5\u6c17\u3092\u62b1\u3048\u308b\u60a3\u8005\u3055\u3093\u306e\u76ee\u6a19\u306f\u500b\u3005\u306e\u60a3\u8005\u3055\u3093\u306b\u3088\u3063\u3066\u5909\u308f\u3063\u3066\u304d\u307e\u3059\u3002\u672c\u7a3f\u3067\u306f\u75be\u60a3\u5225\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6cd5\u306b\u3064\u3044\u3066\u306f\u8ff0\u3079\u307e\u305b\u3093\u304c\u3001\u4f8b\u3048\u3070\u3001\u30bf\u30d0\u30b3\u306e\u5bb3\u3067\u8d77\u3053\u308b\u6162\u6027\u9589\u585e\u6027\u80ba\u75be\u60a3[8]<\/sup>\u3001\u72ed\u5fc3\u75c7\u3084\u5fc3\u7b4b\u6897\u585e\u3068\u3044\u3063\u305f\u51a0\u52d5\u8108\u75be\u60a3[9]<\/sup>\u3001\u7761\u7720\u969c\u5bb3[10]<\/sup>\u306a\u3069\u306b\u5bfe\u3057\u3066\u6709\u52b9\u3067\u3042\u308b\u3053\u3068\u304c\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n

\u4e00\u65b9\u3001\u3069\u306e\u3088\u3046\u306b\u59cb\u3081\u308b\u3079\u304d\u304b\u306b\u3064\u3044\u3066\u306f\u30b3\u30f3\u30bb\u30f3\u30b5\u30b9\u304c\u3042\u308a\u307e\u3059\u3002\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u7b4b\u8089\u306b\u4e00\u5b9a\u306e\u8ca0\u8377\u3092\u304b\u3051\u308b\u904b\u52d5\u3067\u3059\u306e\u3067\u3001\u8ca0\u8377\u304c\u5f37\u3059\u304e\u308b\u3068\u7b4b\u8089\u3084\u95a2\u7bc0\u3092\u50b7\u3081\u3066\u3057\u307e\u3046\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/strong>\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u5b89\u5168\u306b\u884c\u3048\u308b\u4f4e\u3044\u5f37\u5ea6\u304b\u3089\u958b\u59cb\u3059\u308b\u5fc5\u8981\u304c\u3042\u308b<\/strong>\u306e\u3067\u3059\u3002<\/p>\n

\u5f8c\u8ff0\u3059\u308b\u3088\u3046\u306b\u3001\u9ad8\u9f62\u8005\u3084\u4f53\u529b\u306e\u306a\u3044\u60a3\u8005\u3055\u3093\u304c\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3046\u5834\u5408\u3001\u30a6\u30a7\u30a4\u30c8\u306f\u7528\u3044\u305a\u81ea\u5206\u306e\u4f53\u91cd\u306b\u3088\u308b\u8ca0\u8377\u306e\u307f\u3067\u958b\u59cb\u3059\u308b\u65b9\u304c\u5b89\u5168\u3068\u8003\u3048\u307e\u3059\u304c\u3001\u30d5\u30ea\u30fc\u30a6\u30a7\u30a4\u30c8\u3092\u4f7f\u3063\u305f\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u304d\u3061\u3093\u3068\u3057\u305f\u30c7\u30fc\u30bf\u306b\u57fa\u3065\u3044\u3066\u884c\u3046\u5834\u5408\u3001\u307e\u305a\u3001\u6700\u5927\u6319\u4e0a\u91cd\u91cf\uff08<\/strong>1RM<\/strong>\uff1arepetition maximum<\/strong>\uff09\uff1d1<\/strong>\u56de\u306e\u307f\u6319\u3052\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u6700\u5927\u306e\u8ca0\u8377<\/strong>\u3092\u6c42\u3081\u307e\u3059\u3002\u5b9f\u969b\u306b1RM\u306b\u3042\u305f\u308b\u8ca0\u8377\u3092\u30c6\u30b9\u30c8\u3057\u3066\u6c42\u3081\u308b\u65b9\u6cd5\u3068\u4e00\u5b9a\u306e\u8ca0\u8377\u3068\u53cd\u5fa9\u56de\u6570\u304b\u30891RM\u3092\u63a8\u5b9a\u3059\u308b\u65b9\u6cd5\u304c\u3042\u308a\u307e\u3059\u304c\u3001\u30c8\u30ec\u30fc\u30ca\u30fc\u306b\u898b\u3066\u3082\u3089\u3044\u306a\u304c\u3089\uff08\u30c8\u30ec\u30fc\u30ca\u30fc\u304c\u3044\u306a\u3051\u308c\u3070\u93e1\u3067\u81ea\u5206\u306e\u59ff\u52e2\u3092\u78ba\u8a8d\u3057\u306a\u304c\u3089\uff09\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3067\u884c\u3046<\/strong>\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002<\/p>\n

\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u52b9\u679c\u306f\u8ca0\u8377\u306e\u5f37\u3055\u3068\u53cd\u5fa9\u56de\u6570\u306b\u3088\u3063\u3066\u5909\u308f\u308b\u305f\u3081\u3001\u7b4b\u529b\u30fb\u7b4b\u6301\u4e45\u529b\u306e\u3069\u3061\u3089\u3092\u91cd\u70b9\u7684\u306b\u935b\u3048\u308b\u304b\u306b\u3088\u3063\u3066\u3084\u308a\u65b9\u3082\u5909\u308f\u3063\u3066\u304d\u307e\u3059\u304c\u3001\u4f8b\u3048\u3070\u30011RM\u306e\u7d0430%\u306e\u8ca0\u8377\u00d71\u30bb\u30c3\u30c810\u56de\u304b\u3089\u59cb\u3081\u30011RM\u306e\u7d0480%\u306e\u8ca0\u8377\u00d71\u30bb\u30c3\u30c810\u56de\u307e\u3067\u5f90\u3005\u306b\u8ca0\u8377\u3092\u5f37\u304f\u3059\u308b\u3088\u3046\u306b\u3057\u307e\u3057\u3087\u3046\u3002<\/strong>\u30a2\u30e1\u30ea\u30ab\u30b9\u30dd\u30fc\u30c4\u533b\u5b66\u4f1a\u306e\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3\u3067\u306f\u3001\u5168\u8eab\u306e\u5927\u304d\u306a\u7b4b\u7fa4\uff08\u80f8\u3001\u80a9\u3001\u80cc\u4e2d\u3001\u8179\u3001\u8155\u3001\u8170\u3001\u8db3\uff09\u3092\u4f7f\u3044\u30011\u30bb\u30c3\u30c88-12\u56de\u00d72-4\u30bb\u30c3\u30c8\/\u65e5\u30012\u65e5\u9023\u7d9a\u3057\u3066\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3059\u308b\u3053\u3068\u306f\u907f\u3051\u90312-3\u56de\u884c\u3046\u3053\u3068\u3092\u63a8\u5968\u3057\u3066\u3044\u307e\u3059[11]<\/sup>\u3002\u6b63\u3057\u3044\u30d5\u30a9\u30fc\u30e0\u3067\u3001\u606f\u3092\u5410\u304d\u306a\u304c\u3089\u6319\u3052\u3001\u606f\u3092\u5438\u3044\u306a\u304c\u3089\u4e0b\u308d\u3059\u3088\u3046\u306b\u6ce8\u610f\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n

\u307e\u305f\u3001\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c\u306e\u5341\u5206\u306a\u30bf\u30f3\u30d1\u30af\u8cea\u6442\u53d6<\/strong>\u304c\u7b4b\u8089\u91cf\u5897\u5927\u30fb\u7b4b\u529b\u5411\u4e0a\u306e\u305f\u3081\u306b\u63a8\u5968\u3055\u308c\u3066\u3044\u307e\u3059\u304c[12]<\/sup>\u3001\u3053\u308c\u306f\u5065\u5eb7\u306a\u4eba\u3092\u5bfe\u8c61\u3068\u3057\u305f\u7814\u7a76\u7d50\u679c\u3067\u3042\u308a\u3001\u4f55\u3089\u304b\u306e\u75c5\u6c17\u3092\u3082\u3064\u4eba\u304c\u5065\u5eb7\u5897\u9032\u306e\u305f\u3081\u306b\u884c\u3046\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\u306f\u5fc5\u305a\u3057\u3082\u5fc5\u8981\u3067\u306f\u306a\u3044<\/strong>\u3053\u3068\u306b\u6ce8\u610f\u3057\u3066\u304f\u3060\u3055\u3044\uff08\u4f8b\u3048\u3070\u814e\u6a5f\u80fd\u969c\u5bb3\u304c\u3042\u308b\u5834\u5408\uff09\u3002\u7cd6\u5c3f\u75c5\u6cbb\u7642\u306b\u304a\u3044\u3066\u98df\u4e8b\u7642\u6cd5\u3068\u904b\u52d5\u7642\u6cd5\u304c\u30bb\u30c3\u30c8\u3067\u3042\u308b\u3088\u3046\u306b\u3001\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u304a\u3044\u3066\u3082\u98df\u4e8b\u306f\u3068\u3066\u3082\u5927\u5207\u3067\u3059\u3002<\/strong>\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u5f8c\u306e\u9069\u5207\u306a\u6804\u990a\u6442\u53d6\u3092\u5fc3\u304c\u3051\u307e\u3057\u3087\u3046\u3002<\/p>\n

\u7b4b\u8089\u306f\u4f7f\u308f\u306a\u3051\u308c\u3070\u6025\u901f\u306b\u8870\u3048\u3066\u3044\u304d\u307e\u3059\u3002<\/strong>\u6709\u9178\u7d20\u904b\u52d5\u3082\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3082\u7d9a\u3051\u308b\u3053\u3068\u304c\u4f55\u3088\u308a\u3082\u5927\u5207\u3067\u3059\u3002\u3057\u305f\u304c\u3063\u3066\u3001\u3069\u3093\u3069\u3093\u8ca0\u8377\u3092\u5f37\u304f\u3059\u308b\u3053\u3068\u3092\u76ee\u6a19\u306b\u3059\u308b\u306e\u3067\u306f\u306a\u304f\u3001<\/p>\n

\u65e5\u5e38\u751f\u6d3b\u306b\u652f\u969c\u304c\u306a\u304f\u7d9a\u3051\u3089\u308c\u308b\u5f37\u5ea6\u30fb\u983b\u5ea6\u30fb\u56de\u6570<\/strong>\u3092\u76ee\u6a19\u306b\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n

\u9ad8\u9f62\u8005\u3084\u4f53\u529b\u306e\u306a\u3044\u60a3\u8005\u3055\u3093\u306e\u305f\u3081\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/h2>\n

\u8ca0\u8377\u306e\u5f37\u3044\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f\u6b63\u3057\u304f\u884c\u308f\u306a\u3051\u308c\u3070\u601d\u308f\u306c\u30b1\u30ac\u306b\u3064\u306a\u304c\u308a\u307e\u3059\u3002\u307e\u305f\u3001\u3059\u3079\u3066\u306e\u9ad8\u9f62\u8005\u3084\u60a3\u8005\u3055\u3093\u304c\u30b8\u30e0\u306b\u901a\u3044\u30c8\u30ec\u30fc\u30ca\u30fc\u306e\u6307\u5c0e\u306e\u4e0b\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u884c\u3048\u308b\u3068\u306f\u9650\u308a\u307e\u305b\u3093\u3002\u81ea\u5b85\u3067\u3001\u4e00\u4eba\u3067\u3001\u7279\u5225\u306a\u5668\u5177\u3092\u4f7f\u308f\u305a\u3001\u5b89\u5168\u306b\u7121\u7406\u306a\u304f\u884c\u3048\u308b\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u7406\u60f3\u3067\u3042\u308a\u3001\u75c5\u6c17\u306b\u60aa\u5f71\u97ff\u3092\u53ca\u307c\u3055\u306a\u3044\u3053\u3068\u304c\u5fc5\u9808\u6761\u4ef6\u3067\u3059\u3002<\/strong><\/p>\n

\u305d\u306e\u3088\u3046\u306a\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6cd5\u3068\u3057\u3066\u3001Low-intensity resistance training with Slow movement and Tonic force generation<\/strong>\uff08LST<\/strong>\uff09<\/strong>\u3001\u901a\u79f0\u30b9\u30ed\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong>\u3092\u304a\u52e7\u3081\u3057\u307e\u3059\u3002LST\u3067\u306f\u3001\u4f4e\u8ca0\u8377\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff08<\/strong>1RM<\/strong>\u306e50%<\/strong>\u7a0b\u5ea6\uff09\u3092\u3086\u3063\u304f\u308a\u884c\u3046<\/strong>\u3053\u3068\u306b\u3088\u308a\u3001\u7b4b\u8089\u5185\u90e8\u306e\u5727\u529b\u3092\u6301\u7d9a\u7684\u306b\u4e0a\u3052\u3001\u8840\u6d41\u3092\u5236\u9650\u3057\u3001\u7b4b\u8089\u5185\u306e\u4ee3\u8b1d\u3092\u5909\u5316\u3055\u305b\u308b\u3053\u3068\u3067\u7b4b\u8089\u3092\u5927\u304d\u304f\u3057\u307e\u3059\u3002<\/p>\n

\u5e73\u5747\u5e74\u9f6219\u6b73\u306e\u82e5\u3044\u7537\u5b50\u5b66\u751f\u3092\u5bfe\u8c61\u306b\u3001LST\u3092\u7528\u3044\u305f\u5168\u8eab\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30d7\u30ed\u30b0\u30e9\u30e0\u309212\u9031\u9593\u884c\u308f\u305b\u305f\u3068\u3053\u308d\u3001\u9ad8\u8ca0\u8377\u306e\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u540c\u3058\u304f\u3089\u3044\u7b4b\u8089\u91cf\u3068\u7b4b\u529b\u304c\u9ad8\u304f\u306a\u308a\u307e\u3057\u305f<\/strong>[13]<\/sup>\u3002\u7b46\u8005\u306f\u3001\u5e73\u5747\u5e74\u9f6251.6\u6b73\uff08\u6700\u9ad8\u5e74\u9f6280\u6b73\uff09\u306e\u80a5\u6e80\u306e\u3042\u308b\u7cd6\u5c3f\u75c5\u60a3\u8005\u3055\u3093\u306b\u3001LST\u3092\u7528\u3044\u305f\u30b9\u30af\u30ef\u30c3\u30c8\u309212\u9031\u9593\u3084\u3063\u3066\u3082\u3089\u3044\u305d\u306e\u52b9\u679c\u3092\u691c\u8a3c\u3057\u307e\u3057\u305f\u3002\u305d\u306e\u7d50\u679c\u3001LST\u3092\u7d99\u7d9a\u3059\u308b\u3053\u3068\u306b\u3088\u308a\u3001\u8db3\u306e\u7b4b\u8089\u91cf\u304c\u5897\u3048\u3001\u4f53\u8102\u80aa\u7387\u304c\u6e1b\u308a\u3001\u5584\u7389\u30b3\u30ec\u30b9\u30c6\u30ed\u30fc\u30eb\u304c\u5897\u3048\u308b<\/strong>\u3053\u3068\u304c\u5206\u304b\u308a\u307e\u3057\u305f\u3002LST\u306b\u3088\u308b\u6709\u5bb3\u4e8b\u8c61\u306f\u306a\u304f\u3001\u30c9\u30ed\u30c3\u30d7\u30a2\u30a6\u30c8\u3057\u305f\u4eba\u306f\u3072\u3068\u308a\u3082\u3044\u307e\u305b\u3093\u3067\u3057\u305f[14]<\/sup>\u3002\u7b46\u8005\u306f\u3001\u3053\u306e\u3086\u3063\u304f\u308a\u30b9\u30af\u30ef\u30c3\u30c8<\/strong>\u3092\u5916\u6765\u60a3\u8005\u3055\u3093\u306b\u6307\u5c0e\u3059\u308b\u3088\u3046\u306b\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n

    \n
  1. \u80cc\u7b4b\u3092\u307e\u3063\u3059\u3050\u4f38\u3070\u3057\u30013-5\u79d2\u304b\u3051\u3066\u3086\u3063\u304f\u308a\u8170\u3092\u843d\u3068\u3057\u3066\u3044\u304d\u307e\u3059\u3002\u819d\u306f\u3064\u307e\u5148\u3068\u540c\u3058\u65b9\u5411\u306b\u5411\u3051\u3066\u66f2\u3052\u3066\u3044\u304d\u3001\u819d\u304c\u3064\u307e\u5148\u3088\u308a\u524d\u306b\u51fa\u306a\u3044\u3088\u3046\u306b\u6905\u5b50\u306b\u5ea7\u308b\u3088\u3046\u306a\u611f\u3058\u3067\u771f\u3063\u3059\u3050\u304a\u5c3b\u3092\u4e0b\u3052\u3066\u3044\u304d\u307e\u3059\u3002\u52d5\u4f5c\u306b\u5408\u308f\u305b\u3066\u3086\u3063\u304f\u308a\u606f\u3092\u5438\u3044\u307e\u3057\u3087\u3046\u3002<\/li>\n
  2. \u4e00\u756a\u4f4e\u3044\u59ff\u52e2\u30671-2\u79d2\u9593\u6b62\u3081\u307e\u3059\u3002\u8170\u304c\u66f2\u304c\u3089\u306a\u3044\u3088\u3046\u306b\u6c17\u3092\u4ed8\u3051\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n
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    \"\"<\/a><\/div>\n

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