不同震動滾筒技巧當作暖身對於年輕人運動表現的立即影響

研究背景: 一個完整的運動中，必須包含三個流程，如:熱身、主運動、緩和運動。但是相對地若無法正確執行熱身，可能在尚未健身前就先傷身，降低運動表現。因此，熱身是減少運動傷害及促進運動表現的重要因子。目前運動前熱身有多種方式，像是靜態伸展、動態伸展、自我筋膜放鬆滾筒、本體感覺神經促進術以及震動訓練等等。然而，目前最佳的熱身方式尚未被定論。近年來拜科技所賜，發展出了同時具有自我筋膜放鬆以及震動功能，藉此來達到放鬆筋膜又可促進神經肌肉活化提升運動表現的震動滾筒；然而，目前卻很少有文獻探討震動滾筒相對於其他暖身方法對於運動表現是否比較好，以及不同方式的震動滾筒技巧對於運動表現相關的效益。因此，本實驗的目的即是探討不同震動滾筒技巧當作暖身對於年輕人運動表現的立即影響。目的: 探討不同震動滾筒技巧當作暖身對於年輕人運動表現的立即影響。方法: 本研究採取交叉試驗。受試者皆會參與3種不同的介入方式，順序由抽籤隨機分配，分別是1.動態收縮+震動滾筒(DVR) 2.震動滾筒(VR)3.靜態伸展(SS)，實驗流程為簡易的暖身，前測(關節活動度、本體感覺、等速最大肌力測試及敏捷力)接著抽籤不同方式的熱身介入在小腿後側(3組30秒×雙腳，震動頻率為28Hz，滾動頻率為40下/分鐘)介入完立即進行後測。結果: 與介入前相比，動態收縮+震動滾筒(DVR)以及震動滾筒組(VR)皆能顯著提升小腿背屈(DVR:提升27.75%, p<0.001; VR:提升15.91%, p<0.001)、蹠屈活動度(DVR:提升6.47%, p<0.001; VR:提升4.8%, p<0.001)、蹠屈最大肌力(DVR:提升8.2%, p=0.007; VR:提升11.3%, p<0.001)及敏捷力(DVR:提升2.53%, p=0.016; VR:提升1.98%, p=0.007)，而靜態伸展僅在小腿背屈顯著提升12.02% (p<0.001)和蹠屈活動度2.44% (p=0.009)；三組間比較，動態收縮+震動滾筒以及震動滾筒組在蹠屈最大肌力皆顯著地比靜態伸展來得好(DVR: p=0.008; VR: p=0.001)，而其中震動滾筒+動態收縮組能夠比震動滾筒組(p<0.001)及靜態伸展(p<0.001)顯著提升更多的小腿背屈活動度。結論: 震動滾筒當作暖身應用在小腿上可以立即的提升小腿踝關節活動度、蹠屈最大肌力以及敏捷力，而如果在震動滾筒滾動的過程中加入了動態收縮的方式，可以在不影響肌力及敏捷力的情況下比單純震動滾筒及靜態伸展顯著提升更多小腿背屈活動度。

關鍵字

震動滾筒；暖身；立即影響

並列摘要

Background: A whole exercise must contain three procedure: warm-up, main exercise and cool-down. However, if we don’t warm-up correctly, might get hurt before getting any benefits from exercising. Therefore, warm-up is an essential factor to reduce sports injury and enhance exercise performance. There are many types of warm-up methods: static stretching, dynamic stretching, self-myofascial released roller, peripheral neuromuscular facilitation technique. However, the ideal warm-up is yet to be concluded. By these years, vibration roller is novelty created and it could provide not only self-myofascial release but also facilitate neuromuscular activation through a vibrator embedded in roller. Nevertheless, there were few studies to investigate the acute effects of exercise performance on ankle compare with vibration roller and other warm-up methods, also different techniques of rolling. Therefore, this study aimed to investigate immediate effects of different vibration rolling techniques during warm-up on exercise performance in young adults. Aim: Investigate immediate effects of different vibration rolling techniques during warm-up on exercise performance in young adults. Method: This study was a crossover study. Twenty young adults were randomized to perform dynamic contraction + vibration roller (DVR), vibration roller (VR), and static stretching (SS) as warm-up. These three interventions were performed by all participants in random order separated by 48 hours. The study procedure was: warm-up, pre-test (ankle range of motion, proprioception test , muscle max strength test , agility test) , intervention (30 s x 3 sets x 2 limbs, vibrate frequency=28Hz, rolling frequency=40 times/minutes) and then did the post-test immediately. Result: Time effects: Both DVR and VR significantly improved ankle dorsi flexion (DVR:27.5%, p<0.001; VR:15.91%, p<0.001), plantar flexion (DVR:6.47%, p<0.001; VR:4.8%, p<0.001), plantar max strength (DVR:8.2%, p=0.007; VR:11.3%, p<0.001) and agility (DVR:2.53%, p=0.016; VR:1.98%, p=0.007); static stretching significantly improved ankle dorsiflexion12.02% (p<0.001) and plantar flexion2.44%(p=0.009). Groups effects: Both DVR and VR significantly improved ankle plantar flexion max strength compare with SS. (DVR: p=0.008; VR: p=0.001). DVR significantly improved more ankle dorsiflexion than VR (p<0.001) and SS (p<0.001) without decreasing any muscle strength and agility. Conclusion: Vibration roller can immediately improve ankle dorsiflexion, plantar flexion, plantar max strength and agility; dynamic contraction + vibration roller can improve more ankle dorsiflexion without decreasing any muscle strength than vibration roller and static stretching.

並列關鍵字

vibration roller ； warm-up ； acute effects

參考文獻

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