不同運動量之活化後增能運動對下肢爆發力表現的影響
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2014
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背景：研究結果發現，透過高強度的阻力運動可增加隨後爆發力的表現，此現象稱為活化後增能作用 (post-activation potentiation, PAP)。然而，不同的阻力運動 (PAP運動) 內容操弄 (強度、收縮型態、運動量) 會影響PAP現象誘發的程度。其中，關於運動量的操弄來誘發PAP現象仍有待更多研究去釐清。目的：以蹲舉等長最大自主收縮的PAP運動，探討不同運動量 (組數與收縮時間乘積)，在不同恢復時間下對下肢爆發力的影響。方法：受試者為14名有規律阻力訓練的健康男性 (年齡 24.0 ± 2.5歲)，以重複量數且隨機次序設計，進行7種不同運動量 (1組3秒、2組3秒、3組3秒、1組5秒、2組5秒、3組5秒和控制處理) 之蹲舉PAP運動的處理，並在PAP運動前及運動後的第4和第8分鐘，進行蹲跳測驗，藉由分析蹲跳之功率、力量與速度峰值來評估PAP運動後下肢爆發力表現。統計分析以重複量數二因子變異數分析，考驗不同運動量的處理在不同恢復時間下對爆發力表現的影響。顯著水準定為 p ≤ .05。結果：蹲舉等長PAP運動後，1組3秒 (運動後8分鐘)、2組3秒 (運動後4分鐘) 與3組5秒處理 (運動後4和8分鐘)，下肢功率峰值皆顯著提升 (p< .05)。此外，2組3秒 (4,063 ± 535 瓦特) 與3組3秒處理 (4,089 ± 639 瓦特) 的下肢功率峰值於運動後4分鐘時，皆顯著大於控制處理 (3,902 ± 498 瓦特) (p < .05)；然而，下肢力量峰值不論是在不同處理間與時間上均無顯著差異 (p > .05)；在下肢速度峰值方面，1組3秒與3組5秒 (運動後4和8分鐘)、2組3秒 (運動後4分鐘) 與3組3秒處理 (運動後8分鐘) 於PAP運動後，皆顯著提升 (p < .05)，且3組3秒 (2.19 ± 0.15 公尺/秒) 的下肢速度峰值於等長運動後8分鐘，也顯著大於控制處理 (2.09 ± 0.10 公尺/秒)。結論：在進行蹲舉等長PAP運動時，收縮時間3秒且搭配1、2、3組的運動量與收縮時間5秒並搭配3組的運動量，對提升隨後下肢爆發力表現可能較有幫助，而1組5秒與2組5秒的運動量則無明顯效果。然而，不同的收縮秒數可能有其不同最佳組數範圍之運動量，以利誘發顯著的PAP現象，運動量之最佳範圍仍有待未來更多研究進一步釐清。
Background: A phenomenon by which the use of high-intensity resistance exercises can enhance the performance of subsequent explosive exercise is referred to post-activation potentiation (PAP). However, the manipulation of different resistance exercise (PAP exercises) variables (intensity, type of contraction, volume) would affect the degree of induced PAP phenomenon. Among them, how to manipulate exercise volumes to induce PAP phenomenon remains to be clarified. Purpose: To investigate the effects of isometric maximal voluntary contraction squat exercise (PAP exercise) of different exercise volumes (sets x contraction time) on lower limb power performance at different recovery time points. Methods: Fourteen resistance-trained males (24.0 ± 2.5 years) were recruited and performed isometric squat PAP exercise under 7 different exercise volume treatments (1, 2, 3 sets of 3 seconds, and 1, 2, 3 sets of 5 seconds and control) using repeated measures and random designs. Participants performed the squat jump before and 4 and 8 minutes after isometric PAP exercise and their lower limb power performance was assessed by analyzing peak power, peak force and peak velocity of squat jumps. Two-way repeated measures ANOVA was used to analyze the data. A significance level was set at p ≤ .05. Results: After PAP exercise, significant increases in peak power were observed in 1 set of 3 seconds (8 mins after exercise), 2 sets of 3 seconds (4 mins after exercise) and 3 sets of 5 seconds (4 and 8 mins after exercise) treatments (p< .05). Moreover, peak power at 4 mins after PAP exercise was significantly greater in 2 sets of 3 seconds (4,063 ± 535 W) and 3 sets of 3 seconds (4,089 ± 639 W) treatments when compared with control treatment (2.09 ± 0.10 m/s). However, there were no significant differences in peak force among all treatments and recovery times. Regarding to peak velocity, significant increases after PAP exercise were observed in 1 set of 3 seconds and 3 sets of 5 seconds (4 and 8 mins after exercise), 2 sets of 3 seconds (4 mins after exercise), and 3 sets of 3 seconds (8 mins after exercise) treaments (p< .05). In addition, peak velocity at 8 mins after exercise was also significantly greater in 3 sets of 3 seconds treatment (2.19 ± 0.15 m/s) than in control treatment (2.09 ± 0.10 m/s). Conclusion: When performing isometric PAP exercise, exercise volumes of 1, 2, and 3 sets of 3 seconds, and 3 sets of 5 seconds exercise have greater benefits in improvement of lower limb power performance when compared with 1 and 2 sets of 5 seconds. Our results suggest that the optimal sets may be different when matching with differnet contraction time in order to significantly trigger PAP phenomenon.
Background: A phenomenon by which the use of high-intensity resistance exercises can enhance the performance of subsequent explosive exercise is referred to post-activation potentiation (PAP). However, the manipulation of different resistance exercise (PAP exercises) variables (intensity, type of contraction, volume) would affect the degree of induced PAP phenomenon. Among them, how to manipulate exercise volumes to induce PAP phenomenon remains to be clarified. Purpose: To investigate the effects of isometric maximal voluntary contraction squat exercise (PAP exercise) of different exercise volumes (sets x contraction time) on lower limb power performance at different recovery time points. Methods: Fourteen resistance-trained males (24.0 ± 2.5 years) were recruited and performed isometric squat PAP exercise under 7 different exercise volume treatments (1, 2, 3 sets of 3 seconds, and 1, 2, 3 sets of 5 seconds and control) using repeated measures and random designs. Participants performed the squat jump before and 4 and 8 minutes after isometric PAP exercise and their lower limb power performance was assessed by analyzing peak power, peak force and peak velocity of squat jumps. Two-way repeated measures ANOVA was used to analyze the data. A significance level was set at p ≤ .05. Results: After PAP exercise, significant increases in peak power were observed in 1 set of 3 seconds (8 mins after exercise), 2 sets of 3 seconds (4 mins after exercise) and 3 sets of 5 seconds (4 and 8 mins after exercise) treatments (p< .05). Moreover, peak power at 4 mins after PAP exercise was significantly greater in 2 sets of 3 seconds (4,063 ± 535 W) and 3 sets of 3 seconds (4,089 ± 639 W) treatments when compared with control treatment (2.09 ± 0.10 m/s). However, there were no significant differences in peak force among all treatments and recovery times. Regarding to peak velocity, significant increases after PAP exercise were observed in 1 set of 3 seconds and 3 sets of 5 seconds (4 and 8 mins after exercise), 2 sets of 3 seconds (4 mins after exercise), and 3 sets of 3 seconds (8 mins after exercise) treaments (p< .05). In addition, peak velocity at 8 mins after exercise was also significantly greater in 3 sets of 3 seconds treatment (2.19 ± 0.15 m/s) than in control treatment (2.09 ± 0.10 m/s). Conclusion: When performing isometric PAP exercise, exercise volumes of 1, 2, and 3 sets of 3 seconds, and 3 sets of 5 seconds exercise have greater benefits in improvement of lower limb power performance when compared with 1 and 2 sets of 5 seconds. Our results suggest that the optimal sets may be different when matching with differnet contraction time in order to significantly trigger PAP phenomenon.
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蹲跳, 等長最大自主收縮, 阻力運動, squat jump, isometric maximal voluntary contraction, resistance exercise