體能訓練模式對單次訓練表現與生理反應之影響

The effects of conditioning training types on acute training performance and physiological responses

10.3966/240996512017060401005

吳柏翰(Bo-Han Wu)；蔡懷安(Huai-An Tsai)；楊佳元(Chia-yuan Yang)

阻力訓練 ； 體重訓練 ； 運動表現 ； resistance exercise ； body weight training ； performance

運動表現期刊

4卷1期（2017 / 06 / 01）

33 - 41

繁體中文

緒論：本研究目的在探討高強度間歇性 (high intensity interval training, HIIT)、高強度爆發性 (high intensity power training, HIPT) 體能訓練對於運動中訓練表現與生理反應之影響。方法：本研究以12名接受規律重量訓練之健康男性為參與者。所有受試者在實驗前皆接受最大12次反覆肌力 (12RM) 測驗，隨後以重複量數、交叉設計 (crossover design) 與對抗平衡次序 (counter-balance order) 的分配方式進行固定訓練量模式：[高強度爆發性訓練組 (HIPT) 與高強度間歇性訓練組 (HIIT)2次] 與固定訓練時間模式：[高強度爆發性訓練組(HIPT) 與高強度間歇性訓練組 (HIIT) 2次]，共計4次實驗處理，每次實驗間隔5天。參與者在抵達實驗室後，安靜休息30分鐘分析安靜心跳率 (heart rate, HR)，隨後完成本研究設定之各項重量訓練課表，在訓練中記錄參與者完成訓練之總時間與總反覆次數與心跳率 (HR) 與自覺量表 (rating of perceived exertion, RPE) 等數據。本研究以相依樣本T-檢定分析不同重量訓練模式對運動中訓練表現 (訓練完成時間與總完成反覆次數)、生理反應 (心跳率與RPE)是否達顯著差異，顯著水準α = .05。結果：研究結果發現HIPT模式在訓練表現上 (完成時間與完成總次數) 顯著優於HIIT模式 (完成時間：618±106 V.S 731±118 秒；完成總次數：273±35 V.S 218±24次) (p＜ .05)。但是在訓練過程中之心跳率反應與運動後之自覺量表，在2種測驗模式中都無顯著差異存在(p＞ .05)。結論：本研究發現HIPT模式之總訓練量與總訓練時間皆優於HIIT模式，而這樣的差異可能與休息時間之設定有關。

Introduction: The purpose of this research was to study the effects of high intensity interval training (HIIT) and high intensity power training (HIPT) modes on training performance and physiological responses. Methods: Twelve healthy adult males who regularly did weight training participated in this study. All participants took 12RM test prior to be assigned to two groups--HIPT and HIIT, in repeated measure, crossover design and counter-balance order. Each group performed two tests, one with fixed training volume and the other with fixed training time. A total of 4 tests were performed, 2 for each group, in a 5 day interval. For each test, the participants were asked to rest quietly for 30 minutes prior to be recorded for resting heart rate and RPE. The participants then performed the designed weight training; the training completion time, the total counts of repetitions, heart rate and the rating of perceived exertion (RPE) were recorded. In this study, statistical analysis of a t-test with repeated measures was applied. Statistical significance level was set at α=.05. Results: The study results indicated that HIPT group had significantly better training performance than HIIT group in terms of training completion time and total training repeated times (training completion time:618±106 V.S 731±118 s； total training repeated times: 273±35 V.S 218±24 times) (p＜ .05). However, no significant difference existed for HR and RPE between two groups (p＞ .05). Conclusions: The study found that HIPT mode had better training performance than HIIT mode in training completion time and total training repeated times, and these differences may result from the setting of resting time.

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