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題名 | 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 |
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作者 | 陳奐杰; 林嘉志; 楊昌斌; 謝伸裕; |
期刊 | 成大體育 |
出版日期 | 20121000 |
卷期 | 44:2=61 2012.10[民101.10] |
頁次 | 頁66-79 |
分類號 | 528.915 |
語文 | chi |
關鍵詞 | 爆發力訓練; 上肢伏地推撐離地; 負重訓練; Power training; Depth push-up; Loaded training; |
中文摘要 | 目的:探討不同高度與有無負重的上肢增強式訓練對上肢肌力表現的影響。方法:以24 名體育中學女性學生為受試者,依照上肢伏地推撐離地的前測成績配對分組:控制組、10 公分組、15 公分組與10 公分負重組。控制組不參與訓練,另外三組分別以10 cm、15 cm 高度與10 cm 加負重5 磅的方式進行上肢增強式訓練(均以上肢伏地推撐的動作進行)。訓練總共2 週,每週訓練5 天,每天1 次,每次30 下,每10 下間歇休息兩分鐘。訓練前進行前測,接受訓練後每隔三天即測驗。測驗項目包含上肢伏地推撐離地高度、握力、坐式鉛球擲遠、肱二頭肌未用力時與用力時的圍長、三角肌上圍圍長等六項。統計分析採用混合設計二因子變異數分析(訓練方式 × 訓練時間),統計意義至少須達p < .05。結果:15 公分組、10 公分組和負重組的上肢伏地推撐離地高度在第12 天顯著高於控制組。坐式鉛球擲遠方面,15 公分組、10 公分組與負重組在訓練方式皆顯著高於控制組,第9 天顯著高於前測與第4 天。未用力時的肱二頭肌圍長,負重組在第4、9、12 天顯著高於控制組,而用力時則四組沒有差異。三角肌圍長在第4、9、12 天顯著高於前測。結論:女性運動員進行2 週的上肢增強式訓練,15 與10 公分高的訓練高度及負重方式均可增加上肢爆發力。負重的訓練方式對肌肉量增加比無負重可能較易有效果,但上肢增強式訓練無法增加握力。因此,在許多運動項目的上肢肌力訓練都可以應用上肢增強式訓練來作為輔助訓練。 |
英文摘要 | 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 12th day. Drop15, Drop10 and DL were significantly higher than CON on sitting shot-put, and the 9th day was significantly higher than pretest and the 4th day. DL was significantly higher than CON on the 4th, 9th, 12th day for circumference of biceps muscle relaxed, but no significant difference for contracted. The 4th, 9th and 12th 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. |
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