高強度半蹲舉活化後增能對跳躍表現之立即影響

目的：目前研究對於活化後增能（post activation potentiation, PAP）的最佳負重尚未有一致結果，有鑑於百分比訓練法（percentage based training）無法準確反應訓練當下的疲勞程度，本研究嘗試使用速度依循的模式，探討在相同速度流失（velocity loss, VL），配合不同負重半蹲舉作為誘發PAP運動介入的情況下，對反向跳躍（countermovement jump, CMJ）能力的立即影響。方法：本研究招募9位大專男子田徑校隊選手，共需參加3次實驗，第1次熟悉流程、測試半蹲舉單次最大負重（one repetition maximum, 1RM），並建立個人速度負重曲線；第2次和第3次分別使用80%1RM以及90%1RM對應的目標速度操作3組半蹲舉，每組都在速度流失10%後結束；第3組半蹲舉結束後7分鐘執行CMJ後測，其前後測的變化將作為PAP效果評估。結果：80%1RM和90%1RM皆未在CMJ跳躍高度、發力率和改良式反應肌力指數得到顯著變化。但觀察到兩種高負荷情況下，在各組都出現最後一下半蹲舉速度驟降的情形，所以實際速度流失大幅超過原先設定的10%VL。結論：3組80%1RM和90%1RM半蹲舉，每組速度流失10%的訓練量無法誘發PAP。建議未來對於高負荷的研究，可以使用不同的速度流失閾值或是在組數、休息時間做更彈性的安排，並且要更重視參與者體能條件與個體差異。

關鍵字

速度依循訓練；自動調節阻力訓練；自動調節法；爆發力訓練

並列摘要

Purpose: The optimal load intensity for post-activation potentiation (PAP) remains inconclusive in current research. Given that percentage-based training may not accurately reflect the fatigue level during training, this study aimed to investigate the immediate effects of PAP induced by half squat at different load intensities using a velocity-based approach with the same velocity loss (VL) criteria on countermovement jump (CMJ) performance. Methods: Nine collegiate male track and field athletes participated in this study and completed three experimental sessions. The first session familiarized the athletes with the procedures and determined their one repetition maximum (1RM) for half squat, establishing their load-velocity profile. In the second and third sessions, the athletes performed three sets of half squats at 80%1RM and 90%1RM, respectively, with the target velocity corresponding to 10%VL. Seven minutes after completing the third set of half squats, CMJ performance was assessed as the post-test for evaluating the PAP effect. Results: No significant differences were observed in CMJ height, rate of force development, and modified reactive strength index between the 80%1RM and 90%1RM conditions. However, a substantial decrease in velocity occurred in the last repetition of each set in both high-load conditions, resulting in a VL exceeding the initially set criteria of 10%.Conclusion: Three sets of half squat at 80%1RM and 90%1RM with 10%VL do not induce PAP. Future research may consider using different VL or adjusting the number of sets and rest intervals to be more flexible while also considering the participants' physical condition and individual differences.

並列關鍵字

velocity based training ； autoregulated resistance training ； autoregulation methods ； explosive training

參考文獻

Barker, L. A., Harry, J. R., & Mercer, J. A. (2018). Relationships between countermovement jump ground reaction forces and jump height, reactive strength index, and jump time. Journal of Strength and Conditioning Research, 32(1), 248. doi: 10.1519/JSC.0000000000002160

Bauer, P., Sansone, P., Mitter, B., Makivic, B., Seitz, L. B., & Tschan, H. (2019). Acute Effects of Back Squats on Countermovement Jump Performance Across Multiple Sets of a Contrast Training Protocol in Resistance-Trained Men. Journal of Strength and Conditioning Research, 33(4), 995-1000. doi: 10.1519/jsc.0000000000002422

Dietz, C., & Peterson, B. (2012). Triphasic Training: A systematic approach to elite speed and explosive strength performance Paperback.

Do Carmo, E. C., De Souza, E. O., Roschel, H., Kobal, R., Ramos, H., Gil, S., & Tricoli, V. (2021). Self-selected Rest Interval Improves Vertical Jump Postactivation Potentiation. The Journal of Strength & Conditioning Research, 35(1), 91-96. doi: 10.1519/jsc.0000000000002519

Dobbs, W. C., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2019). Effect of Postactivation Potentiation on Explosive Vertical Jump: A Systematic Review and Meta-Analysis. The Journal of Strength & Conditioning Research, 33(7), 2009-2018. doi: 10.1519/jsc.0000000000002750

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