如何在安全考量下增進適應體育課程學生之腹直肌訓練成效

Methods to Improve Rectus Abdominis Training of Students from Adapted Physical Education Classes in Safe Condition

王元聖(Yuan-Sheng Wang) ； 陳瑞發(Jui-Fa Chen) ； 歐陽慶燊(Ching-Shen OuYang) ； 李欣靜(Hsin-Ching Li)

《臺灣體育學術研究》 65期 (2018/12) Pp. 17-38

https://doi.org/10.6590/TJSSR.201812_(65).02

摘要

目的：探討適應體育課學生如何在安全且正確的情況下操作重量訓練器材，並以高效率的方式增進肌力。方法：利用無線感測技術輔助體育教學，並以即時回饋腹肌訓練測量評估系統，透過肌電圖驗證，瞭解腹肌施力狀態及收集相關資訊。於2017年2月至5月收集5名學生在課堂訓練肌肉施力的詳細數據，配合「自我訓練問卷」以自填答方式評估訓練後成效，進行資料分析訓練之成效。結果：一、學生A能逐漸增 加重量來確保每次訓練的效度足夠。二、學生B在第一次訓練時即發現適合的初始重量，因在熱身組時效度不足，重複進行多次的熱身組，直到訓練重量到達50kg後，訓練效度才足夠。三、學生C一開始計算就得到訓練重量，效度好，故維持該重量進行訓練。直到第六次訓練時，因訓練效度不足，需增加重量以維持效度。四、學生D每次實驗訓練皆為最後測試的人，在每次測試前因自行重量訓練，導致訓練數據呈現上升，可得知肌肉疲勞對整體數據影響性大。五、學生E的訓練數據跟其他學生不同，一直維持平穩階段，因平日有運動習慣，肌肉控制佳，在訓練表現最穩定。結論：本研究對於初始訓練重量選擇因公式計算得到安全重量，同時教師介入指導，以訓練結果數據化，了解每次運動情況，能在肌力不足時調整訓練重量，避免運動傷害；又可根據運動效度的績效進行重量調整，讓訓練效度保持在水準之上，避免浪費時間進行低效度的重量訓練。

關鍵字

重量訓練 ； 最大自主收縮 ； 肌電圖 ； 課程評量

並列摘要

Purpose: To investigate safe methods of operating weight training equipment for adapted physical education students to improve muscle strength effectively. Method: Wireless sensing technology was used to assist in teaching and provide instant feedback for muscle training evaluation. The results were evaluated using electromyography to understand the use of muscular force and other related information. The data was collected from 5 students in between February and May 2017, and the subjects were required to fill in a self-training questionnaire to evaluate the effectiveness of training in order for data analysis. Results: 1) Student A can increase the weight every time to ensure effective training. 2) During the first time, Student B had found a suitable starting weight. However, due to the lack of warm-up, more repeatitions was required. It was only until at a weight of 50kg, the training was valid. 3) Student C had calculated the suitable weight from the start with good validity, hence underwent the training by maintaining the weight. It was only at the 6^(th) training the training lacked validity, hence the weight was increased to maintain the validity. 4) Student D was always the last one to undergo evaluation, and had trainied before the evaluation, casuing data anomalies, which allows us to find out the effect of muscular fatigue on the overall data. 5) The data from Student E was different form other subjects as it was always stable. It was found out that Student E had regular sproting habits, hence had good muscular control, which was demonsted the stable performance during training. Conclusion: This research was useful as it can help to calculate suitable starting weight for safety consideration. Along with the guidance of teacher, the training data can be collected to understand the condition during each training and make suitable weight correction to prevent sports injury. In addition, the validation can be made to do weight correction to maintain the standard of effective training to prevent waste of time and ineffective weight training.

並列關鍵字

weight training ； maximal voluntary contraction ； electromyography ； course evaluation

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