漸增式間歇訓練對空手道對打項目選手健康體適能之影響

緒論：空手道對打比賽每回合時間，成人男性為3分鐘、女性2分鐘，運動模式混合無氧及有氧能量系統供應，充足的體能為支持優良運動表現之基礎，間歇訓練為近年來體能訓練的新趨勢，提供有效且省時的訓練，漸增式間歇訓練能模擬空手道比賽的能量系統使用模式，本研究擬探討漸增式間歇訓練對空手道對打選手運動能力之效益。故本研究目的為探討8週漸增式間歇訓練介入對空手道對打選手健康體適能之影響。方法：研究對象為24名臺北市立大學空手道代表隊對打選手，利用測功腳踏車進行漸增式間歇訓練，訓練強度以30秒溫蓋特無氧能力測試所得之無氧動力平均功率值換算個人強度，高強度定義為50%、60%、70%平均功率值，低強度為25%平均功率值，間歇訓練處方中，一組完成高強度運動10秒，接續低強度運動20秒，組循環6次（3分鐘），回合間完全休息3分鐘，每次訓練課程進行5回合，每週3次訓練課，持續8週。檢測項目包括：健康體適能之一次立定跳、30秒仰臥起坐、60秒仰臥起坐及三分鐘登階。結果：8週漸增式間歇訓練後與前測比較結果，一次立定跳、30秒仰臥起坐及60秒仰臥起坐均達顯著進步（p＜.05）。結論：進行8週漸增式間歇訓練後有效提升下肢爆發能力及腹肌肌力與肌耐力，但該訓練計畫對於選手有氧適能並無顯著效益。

關鍵字

無氧能力；有氧能力；下肢爆發力；腹部肌力；運休比

並列摘要

Introduction: The duration of a Kumite bout is 3 minutes for men and 2 minutes for women. The energy system is mixed anaerobic and aerobic. Adequate fitness is the basis for excellent sports performance. Interval training is one of the most efficient training programs. Progressive interval training can mimic the energetic system used in Kumite competition. The purpose of this study was to investigate the effects of 8 weeks of progressive interval training on health-related physical fitness in karate Kumite players. Methods: The subjects were 24 college karate Kumite players. The intensity of the training baseline was determined by a 30-second Wingate anaerobic power test. And the high intensity of protocol was set as 50%, 60%, and 70% of baseline; low intensity was 25% of baseline. A set was gone at high intensity for 10-second and then low intensity for 20-second. The sets were repeated 6 times (3-minute). The training session was gone for 5-set and 3-minutes for recovery between each set. All the session was gone within 8-week and 3-time for each week. The health-related physical fitness included standing long jump, 30-second sit-up, 60-second sit-up, and Harvard step test. Results: There was a significant increase between pre-and post-test on standing long jump, 30-second sit-up, and 60-second sit-up (p＜.05). Conclusion: 8 weeks of progressive interval training increased the lower extremity muscle power and abdominal muscle strength and endurance in karate Kumite players, but there was no significant difference for the aerobic capacity.

並列關鍵字

anaerobic capacity ； aerobic capacity ； lower extremity muscle power ； abdominal muscle strength ； effort to rest ratio

參考文獻

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