不同持續時間之股四頭肌靜態伸展對下肢爆發力之影響

The Effects of Different Duration of Static Stretching of Quadriceps on the Explosiveness of Lower Limbs

10.6634/JPSS-CCU.201306.16.07

溫治文(Chin-Wen Wen)；潘定均(Ting-Chun Pan)；楊正群(Cheng-Chun Yang)

伸展運動 ； 爆發力 ； 下蹲跳 ； 熱身運動 ； 股四頭肌 ； stretching ； power ； counter movement jump ； warm-up ； the quadriceps

文化體育學刊

16輯（2013 / 06 / 01）

69 - 80

繁體中文

Purpose: This study is to explore how different durations of static stretching used as warm-ups manner will affect the explosive force of legs. Method: There are 20 healthy college students in the experiments (14 males and 6 females) and they participated in four different manipulations. The data were collected after each stretching strategies, included non-stretching, and stretching for 15s, 30s and 60s respectively. The protocol was based on repeated measures and the principle of balance of the order and every subject was required to stand on one foot at a time, with one hand drawing the ipsilateral leg closer to the buttocks with maximal voluntary efforts. Either foot stretching exercise had to meet the time requirement. Then the subjects were measured by means of standing long jump and CMJ on Newtest force plate. The data were analyzed by repeated one-way ANOVA and LSD post hoc test. Results: Significant differences were observed on standing long jump and CMJ (p ＜ .05) and they show that static stretches for 15s and 30s had advantage over those for 0 second and 60 seconds. As the results suggested, different durations of stretching exercise would bring about different performances and the order from the best to the worse was 30s, 15s, non-stretching, and 60s. Conclusion: The study divulges the fact that doing immediate static stretching before exercise would not cause a negative influence on explosive performance, but there is a time domain adaptation. And then, the better choice for stretching duration is either ISs or 30s and 60s stretching is harmful for sport performance

Purpose: This study is to explore how different durations of static stretching used as warm-ups manner will affect the explosive force of legs. Method: There are 20 healthy college students in the experiments (14 males and 6 females) and they participated in four different manipulations. The data were collected after each stretching strategies, included non-stretching, and stretching for 15s, 30s and 60s respectively. The protocol was based on repeated measures and the principle of balance of the order and every subject was required to stand on one foot at a time, with one hand drawing the ipsilateral leg closer to the buttocks with maximal voluntary efforts. Either foot stretching exercise had to meet the time requirement. Then the subjects were measured by means of standing long jump and CMJ on Newtest force plate. The data were analyzed by repeated one-way ANOVA and LSD post hoc test. Results: Significant differences were observed on standing long jump and CMJ (p ＜ .05) and they show that static stretches for 15s and 30s had advantage over those for 0 second and 60 seconds. As the results suggested, different durations of stretching exercise would bring about different performances and the order from the best to the worse was 30s, 15s, non-stretching, and 60s. Conclusion: The study divulges the fact that doing immediate static stretching before exercise would not cause a negative influence on explosive performance, but there is a time domain adaptation. And then, the better choice for stretching duration is either ISs or 30s and 60s stretching is harmful for sport performance

1. 林志遠、李三仁(2004)。伸展新法─分離式主動伸展術介紹。大專體育，74，42。
   連結：
2. Alter, M. J.(1998).Sport stretch.Champaign, IL:Human Kinetics.
3. Avela, J.,Finni, T.,Liikavainio, T,Niemelä, E.,Komi, P. V.(2004).Neural and mechanical responses of the triceps surae muscle group after 1hr of repeated fast passive stretches.Journal of Applied Physiology,96,2325-2332.
4. Bazett-Jones, D. M.,Winchester, J. B.,Mcbride, J. M.(2005).Effect of potentiation and stretching on maximalforce, rate of force development, and range of motion.Journal of Strength and Conditioning Research,19(2),421-426.
5. Behm, D. G.,Bambury, A.,Cahill, F.,Power, K.(2004).Effect of acute static stretching on force, balance, reaction time, and movement time.Medicine & Science in Sports & Exercise,36(8),1397-1402.
6. Behm, D. G.,Button, D. C.,Butt, J. C.(2001).Factors affecting force loss with prolonged stretching.Canadian Journal of Applied Physiology,26(3),262-272.
7. Burkett, L. N.,Phillips, W. T.,Ziuraitis, J.(2005).The best warm-up for the vertical jump in college-ageathletic men.Journal of Strength and Conditioning Research,19(3),673-676.
8. Cornelius, W. L.,Hands, M. R.(1992).The effect of a warm-up on acute hip joint flexibility using a modified PNF stretching technique.Journal of Athletic Training,27(2),112-114.
9. Cornwell, A.,Nelson, A. G.,Heise, G. D.,Sidaway, B.(2001).The acute effects of passive muscle stretching on vertical jumpperformance.Journal of Human Movement Studies,40,307-324.
10. Cramer, J. T.,Housh, T. J.,Weir, J. P.,Johnson, G. O.,Cobum, J. W.,Beck, T. W.(2005).The acute effect of static stretching on peak torque, mean power output, electromyography, and mechanoinyography.European Journal of Applied Physiology,93,530-539.
11. Faigenbaum, A. D.,Bellucci, M.,Bernieri, A.,Bakker, B.,Hoorens, K.(2005).Acute effects of different warm-up protocols on fitness performance in children.Journal of Strength and Conditioning Research,19(2),376-381.
12. Fletcher, I. M.,Jones, B.(2004).The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players.Journal of Strength and Conditioning Research,18(4),885-888.
13. Hartig, D. E.,Henderson, J. M.(1999).Increasing hamstring flexibility decreases lower extremity overuse injuries in military basic trainees.American Journal of Sports Medicine,27(2),173-176.
14. Knudson, D.,Noffal, G.(2005).Time course of stretch-induced isometric strength deficits.European Journal of Applied Physiology,94(3),348-351.
15. Kokkonen, J.,Nelson, A. G.,Cornwell, A.(1998).A cute muscle stretching inhibits maximal strength performance.Research Quarterly for Exercise and Sport,69(4),411-415.
16. Marek, S. M.,Cramer, J. T.,Fincher, A. L.,Massey, L. L.,Dangelmaier, S. M.,Purkayastha, S.,Culbertson, J. Y.(2005).A cute effects of static and proprioceptive neuromuscular facilitation stretching on muscle strength and power output.Journal of Athletic Training,40(2),94-103.
17. Mazzeo, R. S.,Cavanagh, P.,Evans, W. J.,Fiatarone, M.,Hagberg, J.,McAuley, E.(1998).ACSM position stand on exercise and physical activity for older adults.Medicine and Science in Sports and Exercise,30(6),991-1008.
18. Nelson, A. G.,Driscoll, N. M.,Landin, D. K.,Young, M, A.,Schexnayder, I. C.(2005).A cute effects of passive muscle stretching on sprint performance.Journal of Sports Sciences,23(5),449-454.
19. Nelson, A. G.,Guillory, I. K.,Cornwell, A.,Kokkonen, J.(2001).Inhibition of maximal voluntary isokinetic torque production following stretching is velocity specific.Journal of Strength and Conditioning Research,15(2),241-246.
20. Nelson, A. G.,Kokkonen, J.,Arnall, D. A.(2005).A cute muscle stretching inhibits muscle strength endurance performance.Journal of Strength and Conditioning Research,19(2),338-343.
21. Power, K.,Behm, D.,Cahill, F.,Carroll, M.,Young, W.(2004).An acute bout of static stretching: Effects on force and jumping performance.Medicine & Science in Sports & Exercise,36(8),1389-1396.
22. Richards, Doris K.(1968).A two-factor theory of the warm-up effect in jumping performance.Research Quarterly,39,668-673.
23. Unick, J.,Kieffer, H. S.,Cheesman, W.,Feeney, A.(2005).The acute effects of static and ballistic stretching on vertical jump performance in trained women.Journal of Strength and Conditioning Research,19(1),206-212.
24. Weerapong, P.,Hume, P. A.,Kolt, G. S.(2004).Stretching: mechanisms and benefits for sport performance and injury prevention.Physical Therapy Reviews,9(4),189-206.
25. Young, W. B.,Behm, D. G.(2003).Effects of running, static stretching and practice jumps on explosive force production and jumping performance.Journal of Sports Medicine and Physical Fitness,43,21-27.
26. 王銀秀(2002)。碩士論文(碩士論文)。桃園縣，國立體育學院。
27. 林正常(2002)。運動科學與訓練。臺北縣:銀禾文化。
28. 溫怡英(2004)。降低肌肉酸痛的伸展運動。慈濟護理雜誌，3(2)，19-25。