- - - - 1 1.1 3, 1.,, 2.,, 3.,,. 1: 2: 3:,.,.,. 1.2 >,.,. ==,. 100 %. <,. 120 %,.,. 1
1.3 1.3.1., ( ) (, ).,,,.,. 1.3.2 ( ).,,,. 1 2.,.,.,.,.,.,,.. 2
,. 1: 1RM 85 % 1RM 70 85 % 1 6 6 12 2 3 3 9 2 4 0 2,,,,. 1 2,., ( ).. 1. ( ) 2. 3. 4..,.,.. 48 72.,. 3
2 2.1. 80 %.. 20 %... 2.2.....,. 2.3,.. 99 %.. 2.4 2.4.1 ( ) ( ) D,. 4
2.4.2 2.4.3 2.5.., D,,. 2.6 DXA.,.,. 95 %. 2.7 30,. 50...,. 2.8. ( ), ( ). ( ),. 20 44 70 %. 5
,,,,.,... 6
3,. 3.1 3.1.1 3 5 3 3, 2 5., 4[kcal/g].,., 9[kcal/g]...., (4[kcal/g]..,.,... 3.1.2 7
3.2 PFC PFC 1,,,., (Fat) : 20 30 % (Carbonhydrate) : 50 65 % (Protein) : 13 20 % 3.3., 50 %.,...., ( ). 8
3.4 3.4.1., (, ). 3.4.2 20, 10....,.,,,. 3.4.3. 100,. MAX 100. 9
100, 1. ( ),.,. 3.5 3.5.1 (DIT) 3. 3.5.2.,. 10
4 4.1 4.1.1 4.1.2,. (BCAA),,,.,. BCAA. 4.2,. 1,. ( ) 3 4.,,, 3 4. (GI ). 100. 11
2: GI GI GI 55,, GI 56 69,, GI 70,,,,, (,, ).. GI GI,,. GI,.,, GI. 4.3 1, 1200[mL] 1000[mL] ( ) 300[mL], 1400[mL] 100[mL] 700[mL] 300[mL] 2500[mL], 0., 1000[kcal] 1[L].,., 2 %,. 12
5 5.1.,., 1 1.,,.,,.,,., 4 5[km/h]. 5.2 1 20 %, 80 %. 100[cm]..,.,.,. 5.3. 13
6 6.1,. 1,.,. 6.2 16 18 1.,,. 12 18,. 13 14.,. 6.3 24 25,.,. ( ) ( ).,.,. 14 16,,,. 14
7 7.1 5 4,, 4. 5 4. 7.2.,,,,.,,..,,.,,.,. 7.3 ( ) 15
7.4.,.,.. ( )., ( ). 7.5., 1. 2. 3. 4. 5..,.,. 1. or 2. 3. 4. 5. [1] :Roadagain 16