高強度間歇性懸吊運動訓練對舞者運動表現之影響

Effect of High-Intensity Interval Suspension Exercise Training on Physical Performance in Dancers

陳書芸(Su-Yun Chen) ； 陳哲修(Che-Hsiu Chen) ； 賴長琦(Chang-Chi Lai) ； 江鴻粧(Hung-Chuang Chiang) ； 鄭鴻文(Hon-Wen Cheng)

《大專體育學刊》 18卷3期 (2016/09) Pp. 235-247

https://doi.org/10.5297/ser.1803.007

摘要

核心穩定訓練經常用來預防下背痛情形及使用懸吊系統進行核心穩定訓練是否能提升運動表現呢？本研究目的欲探討以高強度間歇式懸吊運動是否能顯著提升舞者運動表現。本研究招募30位舞蹈系學生進行5式懸吊運動之高強度間歇訓練，每式動作進行30秒，每式間隔休息30秒，每週每式運動時間增加10秒鐘，每週訓練2次，共訓練8週。研究結果顯示：8週懸吊運動訓練後，不僅顯著降低體脂率（約13%）、顯著提升仰臥起坐、立定跳遠、平衡能力、T型折返跑、加速爆發力、垂直跳躍高度、垂直爆發力、無氧能力、三分鐘登階測試、攝氧效率斜率等皆顯著提升。但是，最大攝氧量則無顯著變化。本研究結論指出高強度懸吊式間歇訓練，能有效地提升舞者運動表現。

關鍵字

平衡能力 ； 爆發力 ； 核心肌群 ； 最大攝氧量

並列摘要

Core stability training is often used to prevent the low back pain. However, the effect of core stability training with suspension device on improvement of physical performance is not yet studied. The purpose of this study was to examine whether high-intensity interval suspension exercise training can improve physical performance in dancers. Thirty healthy university students, whose major is dance, were voluntarily participated in this study and each participant completed five suspension exercises. Each type of exercise performed for a 30 seconds, with 30 seconds rest between exercises. Duration of each exercise was increased 10 seconds per week, two times per week for a period of 8 weeks. The results have shown that high-intensity interval suspension exercise training significantly decrease the fat mass (about 13%) and increase the physical fitness in dancers. Increased physical fitness was indicated by sit-ups, standing long jump test, balance ability, T-test agility, explosive force of acceleration, vertical jump ability, anaerobic capacity, three-minute step test and oxygen uptake efficiency slope. These results conclude that high-intensity interval suspension exercise training can be used for effective improvement of physical performance in dancers.

並列關鍵字

balance ability ； explosive strength ； core muscle ； maximal oxygen uptake

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