Instability resistance training for health and performance

10.1016/j.jtcme.2016.05.007

Erika Zemková

BOSU ball ； Chest press ； Power output ； Squat ； Swiss ball

Journal of Traditional and Complementary Medicine

7卷2期（2017 / 04 / 01）

245 - 250

英文

Recently, resistance exercises performed on an unstable surface have become part of athletic training and rehabilitation. Accordingly, their role in performance and health-oriented strength training has increasingly emerged as a matter of interest to researchers and conditioning specialists. A more pronounced activation of stabilizing muscles is assumed to be the main feature of instability resistance exercises. This assumption has been proven by EMG studies, which have highlighted significantly greater electromyographic activity of trunk-stabilizing muscles during exercises under unstable as compared to stable conditions. Intervention studies also demonstrated an enhanced improvement of trunk stability after training programs utilizing unstable devices as compared to floor exercises. Findings indicate that instability resistance training may facilitate the neural adaptation of trunk-stabilizing muscles, resulting in an improvement in trunk stability. However, both acute and long-term responses of primarily activated muscles to exercises performed on an unstable surface remain a matter of debate. It has been established that there is a significantly lower peak isometric force and rate of force development during resistance exercises under unstable as compared to stable conditions. In addition, the power output was compromised when exercises were performed on unstable surfaces. However, we have demonstrated that this effect depends on the type of exercise, instability device used, weight lifted, subject's training background, and so forth. Our findings on muscular power in the concentric phase of resistance exercises with different weights under stable and unstable conditions complement this review. Applications of instability resistance exercises for the improvement of neuromuscular functions in the physically active, plus for those following anterior cruciate ligament reconstructions, are also presented.

1. Bauer, J(2013).Comenius University in Bratislava, Faculty of Physical education and Sports.
2. Duncan, MJ(ed.),Lyons, M(ed.)(2010).Trends in Human Performance Research.New York:Nova Science Publishers, Inc.
3. Ferková, L.(2013).Comenius University in Bratislava, Faculty of Physical Education and Sports.
4. Gažovič, O(1995).Reliabilita stanovenia maximálnych parametrov sily pri tlaku na lavicke.2nd Scientific Conference,Bratislava:
5. Goodman, CA,Pearce, AJ,Nicholes, CJ,Gatt, BM,Fairweather, IH(2008).No difference in 1RM strength and muscle activation during the barbell chest press on a stable and unstable surface.J Strength Cond Res,22,88-94.
6. Jennings, CL,Viljoen, W,Durandt, J,Lambert, MI(2005).The reliability of the FiTRO Dyne as a measure of muscle power.J Strength Cond Res,19,167-171.
7. Laudner, KG,Koschnitzky, MM(2010).Ankle muscle activation when using the both sides utilized (BOSU) balance trainer.J Strength Cond Res,24,218-222.
8. Macko, P(2010).Comenius University in Bratislava, Faculty of Physical Education and Sports.
9. Vlašič, M(2011).Comenius University in Bratislava, Faculty of Physical Education and Sports.
10. Zemková, E(2010).Silové cvičcenia na nestabilných podložkách v rozvoji nervovosvalových funkcií.15th International Scientific Conference on Sport "From Research to Practice",Bratislava:
11. Zemková, E(2013).Stable to unstable power performance.J Sports Ther.,6,6.
12. Zemková, E(2010).Muscular power in traditional and instability resistance exercises.XIV International Conference of Sport and Physical Education "FIS Communication 2010",Nis.:
13. Zemková, E,Dzurenková, D,Kováčiková, Z(2010).Energy demand of barbell chest presses and squats performed on stable and unstable surfaces.1st Wingate Congress of Exercise and Sport Sciences,Netanya:
14. Zemková, E,Dzurenková, D,Ollé, G,Kováčiková, Z(2010).Cardiorespiratory response to traditional and instability resistance exercises.Serb J Sports Sci.,4,161-168.
15. Zemková, E,Hamar, D(2013).Utilization of elastic energy during weight exercises differs under stable and unstable conditions.J Sports Med Phys Fitness,53,119-129.
16. Zemková, E,Jeleň, M,Kováčiková, Z,Ollé, G,Vilman, T,Hamar, D(2012).Power outputs in concentric phase of resistance exercises performed in interval mode on stable and unstable surface.J Strength Cond Res.,26,3230-3236.
17. Zemková, E,Jeleň, M,Kováčiková, Z,Ollé, G,Vilman, T,Hamar, D(2014).Weight lifted and countermovement potentiation of power in the concentric phase of unstable and traditional resistance exercises.J Appl Biomech,30,213-220.
18. Zemková, E,Jeleň, M,Kováčiková, Z,Ollé, G,Vilman, T,Hamar, D(2015).Reliability and methodological issues of power assessment during chest presses on unstable surface with different weights.J Sports Med Phys Fitness,55,922-930.
19. Zemková, E,Jeleň, M,Ollé, G,Vilman, T,Hamar, D(2013).Power production during chest presses with different ranges of motion on stable and unstable surface.Hum Mov.,14,328-333.
20. Zemková, E,Jeleň, M,Radman, I,Svilar, L,Hamar, D(2017).The effect of stable and unstable lifting conditions on muscle power and fatigue rate during resistance exercises.Medicina dello Sport,70(1),36-49.
21. Zemková, E,Kováčiková, Z,Vilman, T(2011).Power output in concentric phase of chest presses in athletes with different experience with instability resistance training.6th International Posture Symposium "Posture and Gait in Research, Clinic and Sport",Smolenice:

1. 唐誌陽,洪暐,洪宗德(2020)。懸吊式訓練增強核心控制對下肢傷害預防與運動能力可能性之探討。運動生理暨體能學報，31，21-32。