高強度半蹲動作對隨後下蹲跳運動表現之影響

目的：高強度半蹲可以提升隨後的爆發力運動表現，此現象稱為活化後增能作用（post-activation potentiation, PAP），本研究旨在檢測進行4組5RM強度的半蹲對於隨後下蹲跳（countermovement jump, CMJ）表現之影響。方法：8名受過訓練之男性大學生，以隨機交叉之實驗設計於正式實驗前，進行5RM半蹲測驗，以訂定PAP處理之強度。72小時後，受試者進行2種實驗處理：PAP處理（4組5RM的半蹲）或控制處理（CON，靜坐20分鐘）。每次處理前後，受試者均會進行5次、間隔休息15秒的下蹲跳測驗，以跳躍測試墊量測其跳躍能力表現，分別為跳躍高度峰值（peak jump height, JHpeak）、平均跳高（average jump height, JHavg）、輸出功率峰值（peak power output, PPO）與衝量（impulse）加以探討。以重複量數二因子變異數分析（two-way ANOVA），與Bonferroni事後比較進行考驗，顯著水準訂為p ＜ .05。結果：CON處理中，前後測間JHavg顯著下降（40.8 ± 5.10 cm vs. 38.98 ± 4.48 cm, p = .007）。此外，JHpeak（42.42 ± 5.05 cm vs. 40.44 ± 4.89 cm, p = .02）、PPO（3473.75 ± 565.71 Watts vs. 3363.58 ± 560.87 Watts, p = .007）以及衝量（190.86 ± 30.74 Nm vs. 186.41 ± 30.60 Nm, p = .005）於CON處理後皆顯著下降。然而，所有測驗結果於PAP處理中皆無顯著差異。結論：高強度（4組5RM）的半蹲可以避免CMJ表現下滑。然而，高強度的半蹲動作對隨後多組數的牽張縮短循環（stretch-shortening cycle）動作的影響，仍待更多研究加以探討。

關鍵字

活化後增能作用；熱身；爆發力運動

並列摘要

Purpose: The high-intensity squat exercise has been reported to improve subsequent explosive performance in lower limbs. This phenomenon is called post-activation potentiation (PAP). The aim of this study was to investigate the effect of 4 sets of 5 repetition maximum (RM) squats on subsequent countermovement jumping (CMJ) performance. Methods: Eight well-trained college male students were recruited to participate in this randomized crossover designed study. At the first visit, each participant was asked to perform a 5RM squats test to determine the PAP intensity. After 48 hours, participants performed two treatments: PAP (4 sets of 5RM squats) and control (CON, sit for 20 minutes) conditions. In each treatment, participants performed 5 attempts of CMJ tests with 15-second rest intervals before and after the PAP or CON conditions. The flight time and height of CMJ were recorded using a contact mat. Jumping performance was assessed by the peak jump height (JHpeak), average jump height (JHavg), peak power output (PPO), and impulse. Two-way analysis of variance with repeated measures followed by a Bonferroni adjustment was used to analyze data. A significance level was set at p ＜ .05. Results: In the CON condition, significant decreases in JHavg were observed (40.8 ± 5.10 cm vs. 38.98 ± 4.48 cm, p = .007). Significant decreases on JHpeak (42.42 ± 5.05 cm vs. 40.44 ± 4.89 cm, p = .02), PPO (3473.75 ± 565.71 Watts vs. 3363.58 ± 560.87 Watts, p = .007), and impulse (190.86 ± 30.74 Nm vs. 186.41 ± 30.60 Nm, p = .005) were found in CON condition. However, there were no significant differences in all variables in PAP condition. Conclusion: High-intensity (4 sets of 5 RM) squats might provide protection against the decrease in CMJ performance. However, further study is needed to clarify the effects of high-intensity squats on the repeated stretch-shortening cycle movements.

並列關鍵字

post-activation potentiation ； warm-up ； explosive performance

參考文獻

楊佳琇、徐煒杰、鄭景峰（2014）。探討活化後增能作用對運動員上肢爆發力運動表現之影響。運動生理暨體能學報，19，45-53。doi:10.6127/JEPF.2014.19.05

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Boyd, D. A., Donald, N., & Balshaw, T. G. (2014). Comparison of acute countermovement jump responses after functional isometric and dynamic half squats. The Journal of Strength and Conditioning Research, 28(12), 3363-3374. doi:10.1519/JSC.0000000000000559

Chatzopoulos, D. E., Michailidis, C. J., Giannakos, A. K., Alexiou, K. C., Patikas, D. A., Antonopoulos, C. B., et al. (2007). Postactivation potentiation effects after heavy resistance exercise on running speed. The Journal of Strength and Conditioning Research, 21(4), 1278-1281. doi:10.1519/R-21276.1

Comyns, T. M., Harrison, A. J., & Hennessy, L. K. (2010). Effect of squatting on sprinting performance and repeated exposure to complex training in male rugby players. The Journal of Strength and Conditioning Research, 24(3), 610-618. doi:10.1519/JSC.0b013e3181c7c3fc

國際替代計量

高強度半蹲動作對隨後下蹲跳運動表現之影響

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