熱身與静態伸展運動對暂時性柔软度持續效果的影響

The Influence of Warm-Up and Static Stretching Exercise on Acute Flexibility Sustained Effect

陳聰毅(Tsung-I Chen) ； 杜春治(Chun-Chih Tu)

《大專體育學刊》 4卷1期 (2002/07) Pp. 107-120

https://doi.org/10.5297/ser.200207_4(1).0009

摘要

Flexibility can prevent the incidence injuries and improve the performance, it also can be improved the performance by warm-up (WU) and stretching exercise (SE). Due to the factor of bad weather or schedule delay, even had done the exercise of WU and SE, the athletic were unable to competing immediately cause the flexibility could be effected. The purpose of this study was to compare the influence of Warm-Up and static stretching exercise on flexibility sustained effect. Forty males (age 20.34±1.06 years, height l73.94±6.34 cm, weight=63.94±10.92 Kg) subjects who agreed to volunteer and could not have any history of pathology to hip, knee, thigh, or lower back. Each subject undertook the one of following protocols, in random order: (1) warm-up protocol(W); subjects was jogging at 400M in field for 10 mm at 67.74±7.04% of their maximum age predicted heart rate; (2) stretching protocol(S): ten 30's static stretches with 30's rest between stretches; (3) combined protocol(WS): subjects ran(at 67.66±6.71% of their maximum age predicted heart rate) first and then stretched; (4) control protocol( C ); rest 10 mm by sit on the chair. In pretest (Tp). use the thermoscope(THERMOSCAN PRO-1) to measure body temperature, use the polar(POLAR VANTAGE XL) to determine heart rate, and sit-and-reach to test flexibility. In the rest period, all subjects wore the T-shirt and sports shorts sit by the back of a chair (height =40 cm ) and at the after perform 0(T0), 15(T15), 30(T30), 45(T45), 60(T60) min test again. Data were analyzed a two-way (test × group) analysis of variance (ANOVA) with repeated measures on variable (test) and appropriate post hoc analyses. If the Tp had significant difference, used the one-way ANCOVA to analysis the posttest. The result of this study was the flexibility at T0, the WS was significant higher than W, S, C, and S significant higher than C (F=14.39, P＜.05). The subjects of S and WS at Tp were significant lower than T0, T15, T30, T45, and T60. In conclusion, stretching exercise could improve the acute flexibility, and match the warm-up have the greater effect. The effect of the improving can maintain to 60 min after exercise.

關鍵字

熱身運動 ； 伸展運動 ； 柔软度

並列摘要

Flexibility can prevent the incidence injuries and improve the performance, it also can be improved the performance by warm-up (WU) and stretching exercise (SE). Due to the factor of bad weather or schedule delay, even had done the exercise of WU and SE, the athletic were unable to competing immediately cause the flexibility could be effected. The purpose of this study was to compare the influence of Warm-Up and static stretching exercise on flexibility sustained effect. Forty males (age 20.34±1.06 years, height l73.94±6.34 cm, weight=63.94±10.92 Kg) subjects who agreed to volunteer and could not have any history of pathology to hip, knee, thigh, or lower back. Each subject undertook the one of following protocols, in random order: (1) warm-up protocol(W); subjects was jogging at 400M in field for 10 mm at 67.74±7.04% of their maximum age predicted heart rate; (2) stretching protocol(S): ten 30's static stretches with 30's rest between stretches; (3) combined protocol(WS): subjects ran(at 67.66±6.71% of their maximum age predicted heart rate) first and then stretched; (4) control protocol( C ); rest 10 mm by sit on the chair. In pretest (Tp). use the thermoscope(THERMOSCAN PRO-1) to measure body temperature, use the polar(POLAR VANTAGE XL) to determine heart rate, and sit-and-reach to test flexibility. In the rest period, all subjects wore the T-shirt and sports shorts sit by the back of a chair (height =40 cm ) and at the after perform 0(T0), 15(T15), 30(T30), 45(T45), 60(T60) min test again. Data were analyzed a two-way (test × group) analysis of variance (ANOVA) with repeated measures on variable (test) and appropriate post hoc analyses. If the Tp had significant difference, used the one-way ANCOVA to analysis the posttest. The result of this study was the flexibility at T0, the WS was significant higher than W, S, C, and S significant higher than C (F=14.39, P＜.05). The subjects of S and WS at Tp were significant lower than T0, T15, T30, T45, and T60. In conclusion, stretching exercise could improve the acute flexibility, and match the warm-up have the greater effect. The effect of the improving can maintain to 60 min after exercise.

並列關鍵字

warm-up ； stretching exercise ； flexibility

參考文獻

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Bandy, W. D.,Irion, J. M.,Briggler, M. B.(1998).The effect of static stretch and dynamic range of motion training on the flexibility of the hamstring muscles.Journal of Orthopaedic and Sports Physical Therapy.27(4)

Brodowicz, G. R.,Welsh, R.,Wallis, J.(1996).Comparison of stretching with ice, stretching with heat, or stretching alone on hamstring flexibility.Journal of Athletic Training.31(4)

Cornelius, W. L.,Hands, M. R.(1992).The effect of a warm-up on acute hip joint flexibility using a modified PNF stretching technique.Journal of Athletic Training.27(2)