熱身模式與熱身後恢復時間對短跑衝刺及垂直跳的影響

Effects of Warm-Up Model and Recovery Time After Warm-Up on Sprinting and Vertical Jump

10.6127/JEPF.201806_26.0001

張祐華(Yu-Hua Chang)；周宜辰(Yi-Chen Choc)；盧淑雲(Shu-Yun Lu)；徐志翔(Chih-Hsiang Hsu)

爆發力 ； 動態熱身 ； 靜態伸展 ； 衝刺速度 ； explosive power ； dynamic warm-up ； static stretching ； sprinting speed

運動生理暨體能學報

26輯（2018 / 06 / 01）

1 - 10

繁體中文

目的：探討運動前介入動態熱身或靜態伸展，並搭配不同時間的休息，對短跑衝刺速度及垂直跳高度的影響。方法：研究對象為12位田徑隊短跑選手，依平衡次序分別進行靜態伸展或動態熱身，在搭配不同休息時間後（0、10、20分鐘），測驗60公尺短跑衝刺或垂直跳。以重覆量數二因子變異數分析，比較熱身模式與休息時間對測驗結果的影響（p ＜ .05）。結果：60公尺短跑衝刺在動態熱身後休息10分鐘，出現最快速度（8.77 ± 0.80公尺／秒）。垂直跳則在動態熱身後直接開始測驗的成績最佳（65.50 ± 8.80公分）。結論：對爆發性運動而言，動態熱身較靜態伸展有更佳的效果，但動態熱身會消耗較多的能量，依據不同的運動項目，在熱身後須搭配適當的恢復時間，以獲得最佳的運動表現。

Purpose: The aim of this study was to investigate the static stretching and dynamic warm-up effects by the recovery time after regular warm-up on sprinting speed and jumping height. Methods: Twelve track athletes participate in this repeated measures. All participants tested 60 meter sprinting or jumping height after static stretching or dynamic warm-up respectively, with 0, 10 or 20 minute recovery. The raw data was analyzed by a two-way repeated measure analysis of variance (ANOVA), comparing the influences of dynamic or static stretching on the test results. Results: The fastest sprinting speed (8.77 ± 0.80 m/sec) induced by dynamic warm-up with 10 minute recovery, and the highest jumping height (65.5 ± 8.8 cm) induced by dynamic warm-up with 0 minute recovery. Conclusion: For explosive exercise, the dynamic warm-up showed better effect than the static stretching. It is necessary to pair the appropriate break length with specific exercise in order to demonstrate the best exercising performance.

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