运动科学文库 — Sportech.fit

力台测试方法 Force Plate Testing Methods

测试判定标准背后的文献依据与工程取舍。 The evidence behind test validity criteria, and the engineering trade-offs.

蹲跳的「一点点下沉」：2% 还是 5%？ That Small Dip in a Squat Jump: 2% or 5%?

2025 年 JSCR 给出 2% 体重的阈值，Hawkin 用 5%。读完原文才发现效应量是「trivial」，2–3% 档的差异等于测量误差。为什么污染 SJ 的不是弹性势能，以及这对 EUR 意味着什么。 JSCR 2025 puts the threshold at 2% of body mass; Hawkin uses 5%. Reading the paper shows the effect size is "trivial," with the 2–3% difference equal to the measurement error. Why the contamination isn't elastic energy — and what it means for EUR.

女性运动员体能训练 Strength & Conditioning of Female Athletes

NSCA（美国国家体能协会）2026 年立场声明摘要，分两部分。 Summaries of the 2026 NSCA position statement, in two parts.

第一部分Part I

生命周期、损伤与健康考量 Lifespan, Injury, and Health Considerations

青少年发育与成熟度评估、妊娠与绝经期训练、ACL 与脑震荡风险、RED-S、盆底功能、睡眠与心理健康。 Youth development and maturity assessment, training through pregnancy and menopause, ACL and concussion risk, RED-S, pelvic floor, sleep, and mental health.

第二部分Part II

训练适应与计划设计 Training Adaptations and Program Design

神经内分泌与神经肌肉适应、激素避孕、月经周期与训练处方、增强式训练的正确定义、耐力阈值测定。 Neuroendocrine and neuromuscular adaptations, hormonal contraception, the menstrual cycle and prescription, what counts as plyometric, and endurance threshold testing.

HRV 知识库 HRV Knowledge Base

心率变异性与恢复度监测，译自 Kubios 官方博客。 Heart rate variability and recovery monitoring, translated from the official Kubios blog.

入门 · 主篇Start here

如何提高你的心率变异性（HRV） How to Improve Your Heart Rate Variability (HRV)

七个有科学依据的方法：睡眠规律、训练与恢复的平衡、压力管理、酒精与夜宵、补水与营养、呼吸训练、持续追踪。 Seven evidence-based ways: sleep consistency, training with recovery, stress management, alcohol and late meals, hydration and nutrition, breathwork, and consistent tracking.

HRV 指导训练 HRV-Guided Training

按每日 HRV 决定今天该上强度还是该恢复——比预设计划更个体化，且非应答者更少。 Let daily HRV decide whether today is a hard day or a recovery day — more individualized than a predefined plan, with fewer non-responders.

HRV 恢复度评分 HRV Readiness Score

恢复度指数如何计算、四个等级怎么读、低分该不该担心，以及急性疲劳与慢性疲劳的区别。 How the readiness index is calculated, how to read its four levels, whether a low score matters, and acute vs. chronic fatigue.

用手机测量 HRV：原理与做法 Measuring HRV With Your Smartphone

心冲击图（BCG）与心震图（SCG）的原理，手机加速度计如何在不用胸带的情况下测出静息 HRV。 The principles of ballistocardiography and seismocardiography, and how a phone's accelerometer measures resting HRV without a chest strap.

HRV 正常范围：年龄与性别 HRV Normal Range by Age and Gender

成年人静息 RMSSD 大致范围、HRV 随年龄的下降趋势、性别差异，以及什么算「异常低」。 Typical resting RMSSD ranges, how HRV declines with age, gender differences, and what counts as abnormally low.

关于译文、摘要与版权 About these translations and summaries

本栏目所有文章均译自 Kubios 官方博客，版权归 Kubios Oy 所有。每篇译文页首均标注原文标题与原文链接。译文仅为方便中文读者理解而提供，如与原文有出入，以原文为准。文中内容为一般健康科普，不构成医疗建议；如有健康问题请咨询医生。如版权方要求，本站将立即撤下相关内容。 Articles in the HRV Knowledge Base are translated from the official Kubios blog and remain the copyright of Kubios Oy. Each page states the original title and links to the source. Translations are provided for the convenience of Chinese readers; where they differ from the original, the original prevails.

NSCA 女性运动员立场声明系列为摘要整理，并非全文翻译。原文版权归 National Strength and Conditioning Association 所有，发表于 Journal of Strength and Conditioning Research；每篇页首标注完整引用与 DOI 链接，请以原文为准。 The NSCA female-athlete series consists of condensed summaries, not full translations. The originals are © National Strength and Conditioning Association, published in the Journal of Strength and Conditioning Research; each page carries the full citation and a DOI link, and the original prevails.

以上内容均为一般运动科学科普，不构成医疗建议；如有健康问题请咨询医生。如版权方要求，本站将立即撤下相关内容。 All content is general sports science information, not medical advice — consult a physician for health concerns. We will remove any content promptly at the copyright holder's request.

运动科学文库 Sports Science Library