不同高度與負荷之上肢增強式訓練對肌力表現之影響

Effects of Different Upper Limbs Plyometric Training Programs on Strength Performance

陳奐杰 ； 林嘉志 ； 楊昌斌 ； 謝伸裕

《成大體育學刊》 44卷2期 (2012/10) Pp. 66-79

https://doi.org/10.6406/JNCKUPER.201210_44(2).0005

摘要

Purpose: To examine the effects of different heights and with load of upper limbs plyometric training programs on strength performance. Methods: Twenty four (24) healthy female students who study at a Physical Education Specialized Senior High School were the subjects. They were matched with push-up height and then randomly assigned into four groups: CON (control), Drop10 (drop height 10 cm), Drop15 (drop height 15 cm), and DL (drop height 10 cm with 5lb weight). All subjects received training (5 sessions per wk for 2 wks, 3 sets of 10 reps per session, with 2 mins rest between sets) except for the CON group. Six tests were performed (before training and every 3 days during training). Tests include push-up height, grip strength, sitting shot-put, biceps circumference (contracted and relaxed), and deltoid circumference. All data were analyzed with mixed design, two-way ANOVA (training method and training time), and the significance level was set at p ＜.05. Results: The push-up height of Drop15, Drop10 and DL were significantly higher than CON on the 12^th day. Drop15, Drop10 and DL were significantly higher than CON on sitting shot-put, and the 9^th day was significantly higher than pretest and the 4^th day. DL was significantly higher than CON on the 4^th, 9^th, 12^th day for circumference of biceps muscle relaxed, but no significant difference for contracted. The 4^th, 9^th and 12^th day were significantly higher than pretest on deltoid circumference. Conclusions: Two weeks of upper limbs plyometric training for female athletes at the heights of 15 and 10 cm and with load can increase power of upper limbs, but not the grip strength. Training with load may increase muscle mass more than the unloaded. Thus, upper limbs plyometric training can be helpful in upper limbs strength training for many sports.

關鍵字

爆發力訓練 ； 上肢伏地推撐離地 ； 負重訓練

並列摘要

Purpose: To examine the effects of different heights and with load of upper limbs plyometric training programs on strength performance. Methods: Twenty four (24) healthy female students who study at a Physical Education Specialized Senior High School were the subjects. They were matched with push-up height and then randomly assigned into four groups: CON (control), Drop10 (drop height 10 cm), Drop15 (drop height 15 cm), and DL (drop height 10 cm with 5lb weight). All subjects received training (5 sessions per wk for 2 wks, 3 sets of 10 reps per session, with 2 mins rest between sets) except for the CON group. Six tests were performed (before training and every 3 days during training). Tests include push-up height, grip strength, sitting shot-put, biceps circumference (contracted and relaxed), and deltoid circumference. All data were analyzed with mixed design, two-way ANOVA (training method and training time), and the significance level was set at p ＜.05. Results: The push-up height of Drop15, Drop10 and DL were significantly higher than CON on the 12^th day. Drop15, Drop10 and DL were significantly higher than CON on sitting shot-put, and the 9^th day was significantly higher than pretest and the 4^th day. DL was significantly higher than CON on the 4^th, 9^th, 12^th day for circumference of biceps muscle relaxed, but no significant difference for contracted. The 4^th, 9^th and 12^th day were significantly higher than pretest on deltoid circumference. Conclusions: Two weeks of upper limbs plyometric training for female athletes at the heights of 15 and 10 cm and with load can increase power of upper limbs, but not the grip strength. Training with load may increase muscle mass more than the unloaded. Thus, upper limbs plyometric training can be helpful in upper limbs strength training for many sports.

並列關鍵字

power training ； depth push-up ； loaded training

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