不同伸展運動所引起的生理效果之探討

The Effects of Different Stretches on the Physiological Response

10.6127/JEPF.2007.05.06

陳哲修(Che-Hsiu Chen)；陳忠慶(Trevor C. Chen)

伸展運動 ； 柔軟度 ； 關節活動範圍 ； 運動表現 ； 肌力 ； stretching exercise ； flexibility ； range of motion ； performance ； muscle strength

運動生理暨體能學報

5輯（2006 / 12 / 07）

47 - 59

繁體中文

伸展運動可以提升人體肌肉與組織的延展性及關節柔軟度的效果，其約可分為，靜態、彈震式、本體感覺神經肌肉促進術(proprioceptive neuromuscular facilitation, PNF)等三種。其中，靜態伸展和PNF均比彈震式伸展來得安全，且靜態伸展的操作較簡易又不須他人的協助即可獨自實施，所以它是目前最常被一般大眾及選手用為增進柔軟度的方式(Wallin, Ekblom, Grahn, & Nordenborg, 1985)。雖然進行不同伸展運動均可提升柔軟度的效果，到底使用靜態或 PNF 伸展對柔軟度進步效果何者為最佳呢？目前的文獻結果，仍還未有一致的定論。例如，有一些文獻指出靜態伸展與PNF對提升柔軟度具有相同的效果(Hardy & Jones, 1986)，另一些研究則認為PNF對提升柔軟度的效果會比靜態和彈震式伸展來得好(Magnusson, 1998)，但是最近有一些研究卻顯示靜態伸展對增進柔軟度的效果反而比PNF來得好（Davis等，2005）。此外，有一些文獻(cross & Worrell, 1999; Hartig & Henderson, 1999; O'connor, Crowe, Spinks, 2006)發現，伸展運動除可增進柔軟度之外，它亦可能具有增進肌力、提升運動成績表現以及防治運動傷害等之效果。基此，本文擬從不同伸展運動的可能作用機轉做介紹，進而針對不同伸展運動對提升柔軟度（短期及長期效果：提升柔軟度、肌力…）以及其在實際應用上的優缺點等方面，進行相關文獻的綜合分析與探討。希望透過本文的介紹，可以讓體育教師、運動健身指導者、運動愛好者或醫療相關人員對不同伸展運動所引起的生理反應有進一步的認識和瞭解。

Stretching exercise, which we can roughly classify it into ballistic, static, and PNF (proprioceptive neuromuscular facilitation) stretches, can raise the effectiveness related to the extensibility of muscle, soft tissues and the flexibility of joints. Among them above, both static and PNF are safer than ballistic. Nevertheless, the static way widely used most for public and athletes improves their flexibility for its simplicity and without additional assistance (Wallin, Ekblom, Grahn, & Nordenborg, 1985).Each sort of them, according to research we can find lately ,benefits flexibility, yet we cannot reach a certain agreement that whether static is for the best result. Let’s take a look; some research indicated that both static and PNF are much the same on raising flexibility (Hardy & Jones, 1986), others opined that PNF is better than static and ballistic (Magnusson, 1998). However, a little research showed that static benefits more than PNF (Davis et al., 2005). Besides, in the others, stretching exercise can improve strength of muscles, physical performances shown on grades, no more than flexibility (Cross & Worrell, 1999; Hartig & Henderson, 1999; O'connor, Crowe, Spinks, 2006). Based on what’s above, I want to introduce the possible function from different stretching mechanisms first. Further we can comprehensively analyze and discuss their implication, advantages and flaws on concerning theories, which focuses on each way to improving flexibility (Covering instant and long-term results: flexibility, strength of muscles, etc.). Eventually, the purpose of this research is provided as a piece of reference relating to physical reaction induced by different stretches for PE teachers, sport fitness instructors, exercise enthusiasts or those who work concerning medical services.

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