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  • 學位論文

重量訓練對國中女生肌力、爆發力及肢圍之影響

指導教授 : 卓俊辰
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摘要


摘 要 本研究目的主要在探討八週重量訓練對國中女生肌力、爆發力、及肢圍的影響。受試者共計23名,以隨機分配的方式分為實驗組11人;及對照組12人。實驗組接受每週三天訓練,採循環訓練法訓練三循環,動作依序為仰臥推舉、1/2蹲舉及仰臥起坐。仰臥推舉及1/2蹲舉之負荷及反覆次數分別為第一循環以50%(8~12RM)的負荷反覆10次,第二循環以75%(8~12RM)的負荷反覆10次,第三循環以(8~12RM)的負荷做最大反覆。當受試者於訓練中之第三循環能從事超過12RM之訓練動作時,則於下次訓練中仰臥推舉增加5磅,1/2蹲舉增加10磅的重量負荷。仰臥起坐於前兩週時每循環需完成10次,第三週起每循環需完成15次,用以強化腹部肌肉、發展軀幹力量。各組動作依向心收縮及離心收縮各為2秒及4秒之速度訓練,組間休息時間為五分鐘;對照組則沒有接受任何訓練。所有受試者在訓練前實施肌力(仰臥推舉和1/2蹲舉)、爆發力(藥球擲遠和垂直跳高)與肢圍(上臂圍和大腿圍)等前測,訓練四週後實施中測,訓練八週後實施後測。將所得資料,經SPSS 10.0中文版套裝統計軟體,統計方法採混合設計二因子變異述分析法,獲得以下的結果: (一)實驗組組內仰臥推舉和1/2蹲舉肌力在中測及後測時,均顯著優於前測(p<.05)。與對照組組間,無論仰臥推舉或1/2蹲舉之肌力,在訓練中、後測的比較亦有顯著的差異(p<.05)。 (二)實驗組組內藥球擲遠在訓練前、中、後測時,均無顯著差異;而垂直跳高在中測及後測時,均顯著優於前測(p<.05)。與對照組組間,無論藥球擲遠或垂直跳高在訓練前、中、後測的比較均無顯著差異。 (三)實驗組組內上臂圍和大腿圍在訓練前、中、後測時,均無顯著差異。與對照組組間在訓練前、中、後測的比較均無顯著差異。 本研究之結論為:經過為期四週至八週的重量訓練後,皆能有效的增進上肢與下肢之肌力;另外,雖可增加下肢爆發力,但與對照組組間未達顯著差異。至於上肢爆發力及上肢與下肢之肢圍則沒有顯著的影響。

關鍵字

重量訓練 肌力 爆發力 肢圍

並列摘要


ABSTRACT The purpose of this study was to investigate the effects of weight training on junior high school females’ muscular strength, power and limb circumference. The subjects were 23 females who were divided into the experimental group and the control group at random. The experimental group included 11 females and the control group included 12 females. The experimental group training program was weight training 3 days per week, adopted on circuit training principles for 3 sets. The exercises included bench press, half back squat and sit up. The training loads of bench press and half back squat were 50%(8~12RM) repetition 10 times in the first set, 75%(8~12RM) repetition 10 times in the second set and (8~12RM) repetition maximum in the third set. The training loads of sit up was10 times every set in the former two weeks and 15 times every set after two weeks. The training speed of concentric contraction and eccentric contraction were 2 seconds and 4 seconds. The interest rest of the exercises were 5 minutes. All subjects of muscular strength (evaluated by bench press and half back squat ), power (3kgs medicine ball throwing and vertical jump) and limb circumference measurements were administered before training, after four-week training and after the end of eight-week training. Data of pre-test, mid-test and post-test were analyzed by the mixed design two-way ANOVA with repeated measures. The results were as follows: 1.The results of in-group comparison of the experimental group show that mid-test and post-test of the muscular strength evaluated by bench press and half back squat were all significantly higher than pre-test(p<.05), and there were significant differences between the experimental and the control group(p<.05). 2.The results of in-group comparison of the experimental group show that pre-test, mid-test and post-test of 3kgs medicine ball throwing were no significant difference, but mid-test and post-test of vertical jump were both significantly higher than pre-test(p<.05). The results between the experimental group and the control group show that both 3kgs medicine ball throwing and vertical jump were no significant difference. 3.The results of in-group comparison of the experimental group show that pre-test, mid-test and post-test of both upper and lower limbs circumference measurements were no significant difference. The results between the experimental group and the control group show that both upper and lower limbs circumference measurements were no significant difference. The conclusions were as follows: After four-week training and after the end of eight-week training, the muscular strength of both upper and lower limbs were improved. The power of lower limb was improved, but no significant difference of training effects were found among the experimental group and the control group. The power of upper limb and the circumference measurements of upper and lower limbs were not improved.

並列關鍵字

無資料

參考文獻


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被引用紀錄


黃科贏(2009)。大專女性不同蹲舉動作之膝關節力矩分析〔碩士論文,國立臺灣師範大學〕。華藝線上圖書館。https://www.airitilibrary.com/Article/Detail?DocID=U0021-1610201315161966
張永明(2012)。環狀運動對女性健康體適能之影響〔碩士論文,國立臺灣師範大學〕。華藝線上圖書館。https://www.airitilibrary.com/Article/Detail?DocID=U0021-1610201315265684
陳瑋玲(2016)。不同訓練法對國中風浪板選手基本運動能力之影響 ~以臺南市安平國中風浪板隊為例〔碩士論文,長榮大學〕。華藝線上圖書館。https://www.airitilibrary.com/Article/Detail?DocID=U0015-2106201608522200

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