比較熱身時期執行動態伸展結合靜態伸展、泡棉滾筒或震動滾筒於甲組 桌球選手在柔軟度、爆發力、敏捷性及專項技術表現之效益

Comparison of dynamic stretching combined with static stretching, foam rolling, or vibration rolling as a warm-up exercise on flexibility, power, agility and specific skills in elite table tennis players

許芳瑜(Fang-Yu Hsu)

指導教授 ： 張乃仁

高雄醫學大學/醫學院/運動醫學系碩士班/碩士(2019年)

摘要

研究背景: 桌球是一項需要柔軟度、敏捷性、爆發力、球速的競技運動。熱身運動可以提升運動表現。其中，靜態伸展能增進關節活動度，但重複執行會對肌肉力量、爆發力有負向效果。相對地，動態伸展是現今運動員最廣為推薦使用的熱身方式，它可以立即增加柔軟度、垂直跳、最大肌力、爆發力的表現。滾筒是一種自我筋膜放鬆工具，作為熱身工具可在不影響 肌力的情況下提升關節活動度。此外 ，震動刺激也具有類似於熱身運動的效果，而近年越來越熱門的器材 --震動滾筒，其效益尚未被明確定論。綜觀上述，何者為最有效率的 熱身 運動 方式尚未 被明確定論，且合併的熱身方式其影響運動表現之效益也尚未被探討。 研究目的: 探討熱身時使用動態伸展結合傳統的靜態伸展 (DS+SS)或將動態伸展結合滾筒(DS+FR)、動態伸展結合震動滾筒 (DS+VFR)對甲組桌球選手在柔軟度、爆發力及專項技術表現之立即效益。 實驗方法: 本研究為重複
測量設計 (crossover study)，共收案23位甲組桌球成年選手 (14位男性； 9位女性 )，隨機分配先介入熱身方式 (DS+SS、 DS+FR或
DS+VFR)介入肌群依序為：小腿後測 、大腿後側、大腿前側、背
部、肩部肌群 。受試者接受前測與後測 共 5項運動表現測驗，包含
柔軟度 (坐姿體前彎)、下肢爆發力 (立定跳遠)、上肢爆發力 (藥球擲遠)、敏捷性 (Edgren side step test)、桌球專項技術 (球速)。統計方式使用 tow-way repeated measure ANOVA分析。 實驗結果 : (1)時間效益(Time effect)：與前 測 相比，無論是 DS+SS、 DS+FR或 DS+VFR後測都會對柔軟度 (15.2%, 20.4%, 23.8%)、下肢爆發力
(4.5,6.6%,6.3%)、上肢爆發力 (9.6%,8.5%,9.1%)、球速
(7.4%,7.6%,7.7%)有顯著提升的效果。 然而；對 敏捷而言， DS+FR或 DS+VFR可顯著改善 (5.1%, 但 DS+SS則無。 (2)組別效益
(Group 3 組間無統計差異。 結論: 熱身時執行動態伸展結合
滾筒 (無論有無震動 )，皆可顯著 提升 柔軟度、爆發力、敏捷性、球
速；然而， DS+SS的熱身組合，無法顯著改善敏捷性。

關鍵字

熱身 ； 伸展 ； 泡棉滾筒 ； 震動 ； 桌球

並列摘要

Background：Table tennis is one of the most popular competitive sports throughout the world. Flexibility, explored power, agility and skill might be crucial factors for table tennis players to win the competitions. Static stretching (SS) was suggested to increase flexibility, but repetitive bouts of SS were shown the negative effect on power and strength. Dynamic stretching (DS) was reported to significant increase in flexibility, vertical jump, maximal muscle strength, sprint and agility performance. Foam roller (FR), a self-myofascial release tool, was proposed to improve range of motion (ROM) without harming for the strength. Recently designed vibration foam rollers (VFR) become more and more popular. However, the main effects of VFR is inconclusive. Purpose：To determine the acute effects of dynamic stretching combined with static stretching (DS+SS), dynamic stretching combined with foam rolling (DS+FR) or dynamic stretching combined with vibration foam rolling (DS+VFR) as a warm-up exercise on flexibility, power, agility and specific skills in elite table tennis players. Methods：It was a crossover study. Twenty-three elite table tennis players completed 3 different intervention in a random order: DS+SS DS+FR and DS+VFR The target muscle groups: bilateral posterior calf, posterior thigh, anterior thigh, back and shoulder. Subjects received 5 measurements including flexibility (sit and reach), power of lower extremity (board jump), power of upper extremity (medicine ball throw test) and agility (Edgren side step test), specific skill of table tennis (ball speed). Two-way repeated measures ANOVA was used for analysis. Results：Time effect: After intervention, there were significant increases in flexibility (15.2%,20.4%,23.8%), Power of lower limb (4.5,6.6%,6.3%), Power of upper limbs (9.6%,8.5%,9.1%), Ball speed (7.4%,7.6%,7.7%). After DS+FR, DS+VFR, there were significant increases in Agility (5.1%,2.7%). However, there were no significant changes in agility after DS+SS. Condition effect: No significant difference among the three conditions. Conclusion Combined dynamic stretching and foam roller (vibration or non-vibration) as warm up exercise significantly improve flexibility, power, agility and ball speed. However, there is no significant difference on agility after DS +SS. Base on these findings, we recommend implementing FR (vibration or non-vibration) in addition to dynamic stretching as a part of the warm-up protocol in table tennis players.

並列關鍵字

warm up ； foam roller ； vibration ； table tennis

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