靜態伸展對女性舉重選手臥推與蹲舉表現的影響

Abstract

目的：探討靜態伸展後對女性舉重選手臥推與蹲舉最大肌力 (1 repetition maximum, 1RM) 以及柔軟度表現的影響。方法：本研究以12名女性舉重運動選手為受試對象，並採隨機交叉之實驗設計。受試者須在1RM測驗前，分別接受上半身或下半身的靜態伸展處理 (static stretching, SS) 與控制處理 (control, CON) 。每個伸展動作皆維持30秒，休息30秒，並反覆3次，而控制處理則不進行任何伸展活動。實驗處理後立即進行1RM測驗，每種實驗處理間至少間隔48小時。柔軟度測驗為坐姿體前彎與肩部柔軟度測驗，在實驗處理前後，分別進行柔軟度測驗。結果：靜態伸展對於臥推1RM表現方面，在2種實驗處理之間並沒有顯著差異（靜態伸展處理vs. 控制處理，57.7 ± 10.9 vs. 58.4 ± 11.0 kg，p > .05），不過，會明顯降低蹲舉1RM表現（靜態伸展處理vs. 控制處理，122.9 ± 27.4 vs. 126.7 ± 27.8 kg，p< .05）。臥推1RM的變化量（［靜態伸展處理－控制處理］/控制處理 × 100%）與蹲舉1RM的變化量之間，並無顯著差異 (p > .05)。不論是右肩柔軟度（靜態伸展處理vs. 控制處理，1.58 ± 10.52 cm vs. 2.08 ± 11.55 cm，p < .05）、左肩柔軟度（靜態伸展處理vs. 控制處理，6.17 ± 11.05 cm vs. 6.75 ± 11.75 cm，p < .05），或是坐姿體前彎（靜態伸展處理vs. 控制處理，42.3 ± 6.0 cm vs. 41.8 ± 5.9 cm，p < .05），在兩種實驗處理之間，並無顯著差異。結論：靜態伸展 (3 × 30 s) 並不會影響女性舉重選手的柔軟度表現，也不會影響臥推1RM表現，但是會顯著地降低蹲舉1RM表現。

Purpose: To examine the effect of static stretching on the subsequent 1 repetition maximum (1RM) performance of the bench press and squat, and flexibility in female weightlifters. Methods: Twelve female weightlifters were recruited as participants in this randomized crossover designed study. All participants performed either static stretching (SS) to the upper and lower body or control (CON) treatments prior to the 1RM test. Each stretching exercise was maintained for 30-s with 30-s rest interval, and repeated 3 times. The CON treatment did not perform any stretching activity. The 1RM tests were conducted immediately after experimental treatments, which were separated by at least 48 hours. The flexibility tests included the sit-and-reach test, and shoulder reach flexibility test. Flexibility test was performed before and after treatments. Results: For the effects of static stretching on the bench press 1RM performance, there was no significant difference between the two treatments (SS vs. CON, 57.7 ± 10.9 vs. 58.4 ± 11.0 kg, p > .05). However, the 1RM performance for squat was significantly lower in SS than that in CON (SS vs. CON, 122.9 ± 27.4 vs. 126.7 ± 27.8 kg, p< .05). No significant difference was found on the 1RM percentage changes ([SS－CON/CON] ×100%) between bench press and squat exercises (p > .05). No significant differences in the flexibility of right shoulder (SS vs. CON, 1.58 ± 10.52 cm vs. 2.08 ± 11.55 cm, p < .05), left shoulder (SS vs. CON, 6.17 ± 11.05 cm vs. 6.75 ± 11.75 cm, p < .05), and the sit-and-reach after warm up activities (SS vs. CON, 42.3 ± 6.0 cm vs. 41.8 ± 5.9 cm, p < .05). Conclusion: Static stretching (3 × 30 s) might neither improve the flexibilities, nor change the bench press 1RM in female weightlifters. However, such stretching exercises might significantly decrease the 1RM performance in squat exercise.