负重超等长力量训练的神经肌肉适应机制研究
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摘要
研究目的:爆发力是现代竞技运动的关键性要素。研究发现,重量训练是提高最大力量的有效方法,但不是提高肌肉收缩速度和爆发力的最佳选择。超等长训练是目前提高动作速度,增加爆发力的常用训练方法,但对最大力量的发展不足。负重超等长训练作为一种新的爆发力训练手段,从理论基础上认为,既能增加最大力量,同时又能增加爆发力,能产生良好的力量适应,但负重超等长训练最佳负荷的控制和神经肌肉系统的适应机制尚不清楚。本研究运用负重超等长训练系统作为辅助训练工具,运用肌电图、H-反射和T-反射、肌肉力量表现等测量手段,探讨不同负重的超等长训练的力学特征和神经生理学表现及可能机制,丰富和完善负重超等长训练的理论体系,不仅为有效发展爆发力的训练方法寻求科学研究的参数与依据,同时为力量训练的创新奠定基础,并为探索力量训练的基础理论发展也将起到推动作用。
研究对象与方法:16名上海体育学院院篮球队队员,运动年限均为五年以上,运动等级为国家二级。随机分为两组,一组为负重组,一组为负重超等长训练组。
研究一选择原地纵跳作为研究动作,给杠铃施加不同负荷的重量,受试者尽可能快速起跳,即进行负重原地纵跳(WCMJ)动作,研究受试者在加载不同负荷过程中的地面反作用力、动作速度、爆发力、肌电参数的影响,探讨不同负重的原地纵跳(WCMJ)的力学特征和神经支配的影响。
研究二使用负重超等长训练系统进行8周训练,比较负重力量训练和负重超等长训练后垂直跳的腾空高度,爆发力、等长收缩力量等肌肉力量表现和肌电图参数、H-反射和T-反射的神经适应表现,研究负重超等长训练的效果和可能的机制。
实验结果:不同负荷对负重垂直跳的影响表现分为两个阶段:离心阶段和向心阶段。在离心阶段中,离心的相对爆发力随负荷的增加而增加。在向心阶段,向心时间随着负荷的增加在30%负荷时开始增加,随着负荷的增加,向心蹬伸的速度下降。向心相对最大力量和向心相对爆发力随负荷的增加,在30%负荷达到最高峰,随后开始下降。在30%MVC负荷时最大相对爆发力达到最大。
在经过8周的训练后,实验结果趋势与实验前相似,表现为向心的时间没有增加,向心的最大速度高于实验前。相对最大力量与相对最大爆发力随负荷的增加而增加,在实验前后均表现为30%负荷时相对爆发力即输出功率达到最大。实验前,负荷为40%MVC时,向心相对爆发力开始下降。实验后,40%MVC负荷时功率达到最大。
神经生理学参数表明,在向心阶段,股外侧肌积分肌电随负荷的增加与SJ相比,无显著性差异。股二头肌的积分肌电值出现随着负荷的增加而增加,50%负荷迅速下降。
以30%的MVC训练后,负重超等长训练组垂直跳的腾空高度明显增加,wingate无氧功率的峰值功率、平均功率及其相对值均出现明显增加,下肢肌肉的最大等长力量、发力率和预牵张效益增加。8周的负重超等长训练后,Hmax/Mmax降低,T-reflex振幅显著升高。
结论:负重超等长训练系统具有显著增加最大力量和爆发力的训练效果。8周的负重超等长训练使受试者的最大等长肌力、发力率、峰值功率、预牵张效益等力量指标明显增加,H反射降低和T反射增加,反映机体产生了良好的肌肉力量适应和神经适应,可同时发展下肢的最大力量和爆发力。
Purpose: Power is the key element of the modern competitive sport. A great of research shows: weight training (WT) can promote maximal muscular strength most effectively, but it is not enough to change dynamic performance. Nevertheless, plyometric training can obtain effective promotion in movement speed, but it is limited in the development of maximal strength. Therefore, this research plans to combine the advantage of weight training and plyometric training, develop a kind of training method that called plyometric weight training, to investigate the neuromechanical advantage of the weighted plyometric exercise on development muscular strength and power under varied loads.Weighted plyometric training (WPT) as a new training method, which is combination with weighting and plyometric training, based on the theory that not only the largest increase in strength, at the same time increase the power that can adapt to the forces. Some researches showed that weigthed plyometric training could significantly improve strength and power in elite athletes. However, how neuromusclawr system contributes to weighted plyometric training effect is not demonstrated. Different strength training pattern of neural adaptability may have a special strength training methods, different training load and in different parts of the nervous system produces adaptability. The weighting plyometric training system was a tool to discuss the mechanical characteristics and neurophysiology of the different loading plyometric and discusses the possible mechanism. The results will enrich and improve the weighted plyometric training’s oretical system. The results will not only search the parameters of the effective power training methods for the scientific research, but also e basis for strength training at the same time lay the foundation for innovation promoting the basic theory development of strength training.
Methods: The first research maked use of Kistler's force plate to understand the dynamic load characteristics and the differences of biomechanic parameters (, maximum strength, maximum power, mean power, the rate of force development-RFD) under different loads on the weighted plyometric exercise, and maked use of Biovision's EMG System to understand tthe patterns of the agonist and anagonist, and EMG's parameters of the weighted plyometric exercise under different load.
Maximum isometric strength are measured with weight plyometric training system upon Kistler's Quattro Jump force plate by static squat lift, as the setting basis of different loads, and then read relevant parameters of strength diagnosis. Subjects perform different load of weighted countermovement jump squat by synchronizing force plate, Biovision electromyography. Then measure the relevant neuromechanical parameter in order to find out about their characteristics and differences. Two-way ANOVA used for analyzing the differences of neuromechanical parameters under different load.
The second research was to investigate effect of different training programs, weight training and weight plyometric training on neuromuscular adaptation. 16 male basketball players were participated training programs for eigth weeks in a total of 24 training sessions. The weight training group’s load was 70% maximal strength and the weight plyometric group’s load was 30% MVC. Isometric force, isotonic force, maximal strength and power during jumping, EMG, electrical stimulation of the H-reflex, presynpatic inhibition (PSI) and T-reflex, the performance of muscle strength measurements were measured at pre-training and post training. Two-way ANOVA used for analyzing the differences of neuro adaptation and strength adaptation under different group.
Results: Different load on the impact of vertical jump performance for the two phases: eccentricity and concentricity. In eccentricity, the relative power of load increases as the load increases, 10%、20%、30% load was no significant increase, with the increase in load to rate of decline in leg stretching. In concentricity, the largest relative strength and relative power increase with the load increase until 30% MVC and then begin to decline. Because of the actual test, relative maximum power was in 30% MVC, but maximum speed did not reach the most.
After eight weeks of training, the results of the trend are similar to the pretest. The only different is that the greatest relative power is highest in 30% and 40%MVC. The reasons may be related to sports training to increase the strength of the athletes to adapt. In concentric phase, compared with the SJ, IEMG of vastus lateralis muscle didn’t increase with the load was difference no significant. IEMG of the biceps femoris increased with the increased load, 50% load IEMG decreased more rapidly. The reasons for the phenomenon may be the co-contraction, may be related to antagonistic muscle forces was smaller than agonistic muscle. The result showed the weight plyometric can increase strength.
The results reveal that the height of vertical jump of weight plyometric traing group is higher than the weight training group. The similar result is: anaerobic peak power, the power and the relative average power. The weight plyometric training increased isokinetic force, RFD and SSCp(advantage of SSC). The results reveal that the weight plyometric training for 8 weeks decreased significantly Hmax/Mmax, PSI and increased T reflex.
Conclusion: The findings suggested the subjects’s muscle strength and power can improved with weight plyometric training system and the subjects’s a-motorneuron pool and sensitivity of muscle spindle was affected excitability. The subject’s neuromuscular adaptation induced with the weigh plyometric training.
研究对象与方法:16名上海体育学院院篮球队队员,运动年限均为五年以上,运动等级为国家二级。随机分为两组,一组为负重组,一组为负重超等长训练组。
研究一选择原地纵跳作为研究动作,给杠铃施加不同负荷的重量,受试者尽可能快速起跳,即进行负重原地纵跳(WCMJ)动作,研究受试者在加载不同负荷过程中的地面反作用力、动作速度、爆发力、肌电参数的影响,探讨不同负重的原地纵跳(WCMJ)的力学特征和神经支配的影响。
研究二使用负重超等长训练系统进行8周训练,比较负重力量训练和负重超等长训练后垂直跳的腾空高度,爆发力、等长收缩力量等肌肉力量表现和肌电图参数、H-反射和T-反射的神经适应表现,研究负重超等长训练的效果和可能的机制。
实验结果:不同负荷对负重垂直跳的影响表现分为两个阶段:离心阶段和向心阶段。在离心阶段中,离心的相对爆发力随负荷的增加而增加。在向心阶段,向心时间随着负荷的增加在30%负荷时开始增加,随着负荷的增加,向心蹬伸的速度下降。向心相对最大力量和向心相对爆发力随负荷的增加,在30%负荷达到最高峰,随后开始下降。在30%MVC负荷时最大相对爆发力达到最大。
在经过8周的训练后,实验结果趋势与实验前相似,表现为向心的时间没有增加,向心的最大速度高于实验前。相对最大力量与相对最大爆发力随负荷的增加而增加,在实验前后均表现为30%负荷时相对爆发力即输出功率达到最大。实验前,负荷为40%MVC时,向心相对爆发力开始下降。实验后,40%MVC负荷时功率达到最大。
神经生理学参数表明,在向心阶段,股外侧肌积分肌电随负荷的增加与SJ相比,无显著性差异。股二头肌的积分肌电值出现随着负荷的增加而增加,50%负荷迅速下降。
以30%的MVC训练后,负重超等长训练组垂直跳的腾空高度明显增加,wingate无氧功率的峰值功率、平均功率及其相对值均出现明显增加,下肢肌肉的最大等长力量、发力率和预牵张效益增加。8周的负重超等长训练后,Hmax/Mmax降低,T-reflex振幅显著升高。
结论:负重超等长训练系统具有显著增加最大力量和爆发力的训练效果。8周的负重超等长训练使受试者的最大等长肌力、发力率、峰值功率、预牵张效益等力量指标明显增加,H反射降低和T反射增加,反映机体产生了良好的肌肉力量适应和神经适应,可同时发展下肢的最大力量和爆发力。
Purpose: Power is the key element of the modern competitive sport. A great of research shows: weight training (WT) can promote maximal muscular strength most effectively, but it is not enough to change dynamic performance. Nevertheless, plyometric training can obtain effective promotion in movement speed, but it is limited in the development of maximal strength. Therefore, this research plans to combine the advantage of weight training and plyometric training, develop a kind of training method that called plyometric weight training, to investigate the neuromechanical advantage of the weighted plyometric exercise on development muscular strength and power under varied loads.Weighted plyometric training (WPT) as a new training method, which is combination with weighting and plyometric training, based on the theory that not only the largest increase in strength, at the same time increase the power that can adapt to the forces. Some researches showed that weigthed plyometric training could significantly improve strength and power in elite athletes. However, how neuromusclawr system contributes to weighted plyometric training effect is not demonstrated. Different strength training pattern of neural adaptability may have a special strength training methods, different training load and in different parts of the nervous system produces adaptability. The weighting plyometric training system was a tool to discuss the mechanical characteristics and neurophysiology of the different loading plyometric and discusses the possible mechanism. The results will enrich and improve the weighted plyometric training’s oretical system. The results will not only search the parameters of the effective power training methods for the scientific research, but also e basis for strength training at the same time lay the foundation for innovation promoting the basic theory development of strength training.
Methods: The first research maked use of Kistler's force plate to understand the dynamic load characteristics and the differences of biomechanic parameters (, maximum strength, maximum power, mean power, the rate of force development-RFD) under different loads on the weighted plyometric exercise, and maked use of Biovision's EMG System to understand tthe patterns of the agonist and anagonist, and EMG's parameters of the weighted plyometric exercise under different load.
Maximum isometric strength are measured with weight plyometric training system upon Kistler's Quattro Jump force plate by static squat lift, as the setting basis of different loads, and then read relevant parameters of strength diagnosis. Subjects perform different load of weighted countermovement jump squat by synchronizing force plate, Biovision electromyography. Then measure the relevant neuromechanical parameter in order to find out about their characteristics and differences. Two-way ANOVA used for analyzing the differences of neuromechanical parameters under different load.
The second research was to investigate effect of different training programs, weight training and weight plyometric training on neuromuscular adaptation. 16 male basketball players were participated training programs for eigth weeks in a total of 24 training sessions. The weight training group’s load was 70% maximal strength and the weight plyometric group’s load was 30% MVC. Isometric force, isotonic force, maximal strength and power during jumping, EMG, electrical stimulation of the H-reflex, presynpatic inhibition (PSI) and T-reflex, the performance of muscle strength measurements were measured at pre-training and post training. Two-way ANOVA used for analyzing the differences of neuro adaptation and strength adaptation under different group.
Results: Different load on the impact of vertical jump performance for the two phases: eccentricity and concentricity. In eccentricity, the relative power of load increases as the load increases, 10%、20%、30% load was no significant increase, with the increase in load to rate of decline in leg stretching. In concentricity, the largest relative strength and relative power increase with the load increase until 30% MVC and then begin to decline. Because of the actual test, relative maximum power was in 30% MVC, but maximum speed did not reach the most.
After eight weeks of training, the results of the trend are similar to the pretest. The only different is that the greatest relative power is highest in 30% and 40%MVC. The reasons may be related to sports training to increase the strength of the athletes to adapt. In concentric phase, compared with the SJ, IEMG of vastus lateralis muscle didn’t increase with the load was difference no significant. IEMG of the biceps femoris increased with the increased load, 50% load IEMG decreased more rapidly. The reasons for the phenomenon may be the co-contraction, may be related to antagonistic muscle forces was smaller than agonistic muscle. The result showed the weight plyometric can increase strength.
The results reveal that the height of vertical jump of weight plyometric traing group is higher than the weight training group. The similar result is: anaerobic peak power, the power and the relative average power. The weight plyometric training increased isokinetic force, RFD and SSCp(advantage of SSC). The results reveal that the weight plyometric training for 8 weeks decreased significantly Hmax/Mmax, PSI and increased T reflex.
Conclusion: The findings suggested the subjects’s muscle strength and power can improved with weight plyometric training system and the subjects’s a-motorneuron pool and sensitivity of muscle spindle was affected excitability. The subject’s neuromuscular adaptation induced with the weigh plyometric training.
引文
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