- 學位論文
單次不同的暖身方式對於下肢本體感覺及肌肉表現的影響
The acute effects of different warm-up protocols on proprioception and muscular performance of lower extremity
摘要
研究背景:一個運動訓練中需包含暖身運動、主運動與緩和運動。適當的暖身能提高運動表現並使運動訓練達到更好的效果。以泡棉滾筒執行自我肌筋膜放鬆，預期能改善肌肉功能與表現，並能增加關節活動度，但目前仍缺乏相關研究佐證。 研究目的: 本研究比較泡棉滾筒放鬆的方式，與靜態伸展及動態伸展三種方式對於下肢的關節活動度、柔軟度、本體感覺及肌力的影響。 研究方法: 測驗內容以耳溫槍測量體溫，之後利用關節角度量角器與坐姿體前彎測量儀量測下肢的柔軟度，並以等速肌力儀測量下肢的本體感覺與等速肌力。前測驗結束後，會隨機進行休息、靜態伸展、動態伸展與滾筒放鬆其中一種暖身模式，暖身結束後再以相同的模式進行體溫、柔軟度、本體感覺與等速肌力測試。 研究結果: 三種暖身方式均能有效地增加關節活動度，而滾筒放鬆介入顯著增加較多。除了靜態伸展外，其餘條件均能增加股四頭肌之等速肌力。腿後腱肌群之肌力、到達最大肌力峰值之時間，四種介入方式均無顯著的差異。在本體感覺的部分，僅滾筒放鬆呈正向的影響。 結論: 以泡棉滾筒進行暖身的方式，較靜態伸展與動態伸展更能有效增加踝部、膝部與髖部之關節活動範圍，亦能有效地改善肌肉之柔軟度，並進一步增加等速收縮肌力與維持本體感覺。
關鍵字
滾筒放鬆並列摘要
Background: A warm up is a generally accepted and recommended method to reduce the susceptibility of musculoskeletal injury. It increases connective tissue extensibility, which may improve flexibility and function, while possibly improves muscular performance. Self-induced myofascial release (SMR) is a manual-therapy technique developed to help reduce restrictive barriers or fibrous adhesions seen between layers of fascial tissue. During SMR, subjects use their body weight on a myofascial foam roller to exert pressure on opposing soft tissues. Foam rolling is proposed to improve muscular function, performance, and joint ROM. Yet, whether a foam rolling protocol can be used as a warm up to improve one’s flexibility and muscle strength is unknown. Purpose: The purpose of this study was to compare the acute effects of static stretching, dynamic stretching, and foam rolling warm-up protocols on range of motion, flexibility, proprioception, isokinetic strength and time to peak force in the lower extremity in healthy college students. Method: A total of 30 participants (mean age 21.4±1 yr, 15 males and 15 females) completed four test sessions on nonconsecutive days within 2 weeks. In each session, participants first completed baseline measures of body temperature, range of motion, flexibility, proprioception, isokinetic strength and time to peak force. Next, participants performed 5 minutes of light aerobic cycling followed by 12 minutes of one of the four conditions (i.e., rest, static stretching, dynamic stretching, and foam rolling) randomized for that session. Posttest measures were performed immediately after the intervention. Repeated Measures Analysis of Variance and post hoc comparisons were conducted to compare the effects of different protocols on body temperature, range of motion, flexibility, proprioception, isokinetic strength and time to peak force. Results: The scores of range of motion and flexibility test improved significantly more in the foam rolling conditions as compared to that in the rest condition, static stretching condition and dynamic stretching condition (p<0.05). For proprioception, foam rolling protocol appear to maintain active proprioceptive accuracy. Yet, the passive proprioception did not appear to be influenced by any of these three warm-up protocols. For muscle strength, the isokinetic knee extensor muscle strength improved significantly in the rest (p=0.001), dynamic stretching (p=0.020), and foam rolling (p=0.003) conditions, and no significant differences were found among rest, static stretching and dynamic stretching conditions to foam rolling condition. The isokinetic knee flexor muscle strength showed no changes in all four conditions. Conclusion: The results provide supporting evidence for the potential benefits of employing a foam rolling protocol as a warm-up exercise to increase the lower extremities flexibility and without hampering muscle strength production in young healthy adults.