高強度半蹲動作對隨後下蹲跳運動表現之影響

Effects of the High-Intensity Squats on Subsequent Countermovement Jump Performance

10.6194/SCS.201906_(54).0004

潘旗學(Chi-Hsueh Pan)；賴銀豐(Yin-Feng Lai)；鄭景峰(Ching-Feng Cheng)

活化後增能作用 ； 熱身 ； 爆發力運動 ； post-activation potentiation ； warm-up ； explosive performance

運動教練科學

54期（2019 / 06 / 01）

31 - 41

繁體中文

目的：高強度半蹲可以提升隨後的爆發力運動表現，此現象稱為活化後增能作用（post-activation potentiation, PAP），本研究旨在檢測進行4組5RM強度的半蹲對於隨後下蹲跳（countermovement jump, CMJ）表現之影響。方法：8名受過訓練之男性大學生，以隨機交叉之實驗設計於正式實驗前，進行5RM半蹲測驗，以訂定PAP處理之強度。72小時後，受試者進行2種實驗處理：PAP處理（4組5RM的半蹲）或控制處理（CON，靜坐20分鐘）。每次處理前後，受試者均會進行5次、間隔休息15秒的下蹲跳測驗，以跳躍測試墊量測其跳躍能力表現，分別為跳躍高度峰值（peak jump height, JHpeak）、平均跳高（average jump height, JHavg）、輸出功率峰值（peak power output, PPO）與衝量（impulse）加以探討。以重複量數二因子變異數分析（two-way ANOVA），與Bonferroni事後比較進行考驗，顯著水準訂為p ＜ .05。結果：CON處理中，前後測間JHavg顯著下降（40.8 ± 5.10 cm vs. 38.98 ± 4.48 cm, p = .007）。此外，JHpeak（42.42 ± 5.05 cm vs. 40.44 ± 4.89 cm, p = .02）、PPO（3473.75 ± 565.71 Watts vs. 3363.58 ± 560.87 Watts, p = .007）以及衝量（190.86 ± 30.74 Nm vs. 186.41 ± 30.60 Nm, p = .005）於CON處理後皆顯著下降。然而，所有測驗結果於PAP處理中皆無顯著差異。結論：高強度（4組5RM）的半蹲可以避免CMJ表現下滑。然而，高強度的半蹲動作對隨後多組數的牽張縮短循環（stretch-shortening cycle）動作的影響，仍待更多研究加以探討。

Purpose: The high-intensity squat exercise has been reported to improve subsequent explosive performance in lower limbs. This phenomenon is called post-activation potentiation (PAP). The aim of this study was to investigate the effect of 4 sets of 5 repetition maximum (RM) squats on subsequent countermovement jumping (CMJ) performance. Methods: Eight well-trained college male students were recruited to participate in this randomized crossover designed study. At the first visit, each participant was asked to perform a 5RM squats test to determine the PAP intensity. After 48 hours, participants performed two treatments: PAP (4 sets of 5RM squats) and control (CON, sit for 20 minutes) conditions. In each treatment, participants performed 5 attempts of CMJ tests with 15-second rest intervals before and after the PAP or CON conditions. The flight time and height of CMJ were recorded using a contact mat. Jumping performance was assessed by the peak jump height (JHpeak), average jump height (JHavg), peak power output (PPO), and impulse. Two-way analysis of variance with repeated measures followed by a Bonferroni adjustment was used to analyze data. A significance level was set at p ＜ .05. Results: In the CON condition, significant decreases in JHavg were observed (40.8 ± 5.10 cm vs. 38.98 ± 4.48 cm, p = .007). Significant decreases on JHpeak (42.42 ± 5.05 cm vs. 40.44 ± 4.89 cm, p = .02), PPO (3473.75 ± 565.71 Watts vs. 3363.58 ± 560.87 Watts, p = .007), and impulse (190.86 ± 30.74 Nm vs. 186.41 ± 30.60 Nm, p = .005) were found in CON condition. However, there were no significant differences in all variables in PAP condition. Conclusion: High-intensity (4 sets of 5 RM) squats might provide protection against the decrease in CMJ performance. However, further study is needed to clarify the effects of high-intensity squats on the repeated stretch-shortening cycle movements.

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