加温对柔韧训练效果的影响
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摘要
研究目的:本研究试图探索一种新的结合了温度条件的柔韧训练方法,并对不同条件下的柔韧训练效果进行比较分析,找出在温度影响下的较好的柔韧训练方法。同时,也对过去在柔韧训练的影响方面还不十分清楚的一些问题做进一步的探讨,试图为运动训练提供一些依据。
研究方法:实验对象为北京体育大学运动人体科学学院的学生共100名,男女生各50名,年龄在19～22岁之间。按不同拉伸训练条件(不同的温度和不同的加温部位),将其随机分为5个不同的实验组(其中包括一个不加温的对照组),每组男、女生各10名。
每个实验组在各自不同的训练条件下,共进行6周的柔韧训练,每周在固定的时间训练5次,每次采用5个不同的动作对下肢股后肌群和股四头肌进行静态拉伸,各组每个拉伸动作的训练时间相等。
在训练前、训练两周后、四周后、六周后,测试以下指标:
坐位体前屈值(SR)及改进的坐位体前屈值(MSR);对髋关节、膝关节主动和被动屈、伸到最大幅度时的静态动作进行拍照,并解析出对应的静态最大运动幅度(ROM);用摄像机拍摄站立时前后直膝摆腿的图像,并解析出髋关节屈、伸的最大动态运动幅度(ROM);用摄像机拍摄短跑和多级跨跳时的运动图像,并解析出对应着最大步长的髋关节屈、伸的最大运动幅度(ROM)。
对采集到的指标进行数理统计,将统计结果结合生物力学原理及专项运动理论,对不同柔韧训练方法的效果进行比较,并分析其对运动中关节活动的影响。
结论:
(1)在柔韧训练中,对拉伸部位加温可以提高训练的效果,其中,加温部位有重要的影响。
(2)在强度不变的静态拉伸训练过程中,关节ROM开始提高快,越往后提高越慢。
(3)静态动作形式下,髋关节主动ROM与被动ROM存在有规律的比例关系。
(4)髋关节静态ROM的提高对其弹射式动态ROM的提高作用不明显,但二者存在有规律的比例关系。
(5)通过静态柔韧训练,短跑和跨跳时髋关节ROM提高到一定程度后就不再随静态ROM的提高而继续提高了,而静态拉伸训练对提高短跑伸髋ROM的作用要比提高跨跳伸髋ROM的作用更大。
Objective:This study attempted to develop a new flexibility-training method combining the temperature actor,and to compare the training effects under different conditions to find the best flexibilitytraining method with temperature actor.At the same time,in order to provide some basis for sports training,we did further exploration to clear some flexibility-training issues that were not very clear in the past.
Method:Subjects in this experiment were 100 students of Human Science College of Beijing Sport University,including 50 boys,50 girls, aged between 19 to 22 years of age,healthy,non-sports injury.According to different stretching-training conditions(different temperatures and different heating parts),all subjects were randomly divided into five different experimental groups(including a non-heating control group). Each group included 10 boys and 10 girls.
Subjects of each experimental group carried on the flexibility-training under the different training conditions with a total of six weeks,training 5 times every week in fixed times,using five different actions to exercise the hamstrings and the quadriceps by static stretching.All subjects had the same amout of training time during the progress.
In training,every two weeks,we surveyed and acquired following indicators with relevant apparatus:sit and reach vahe(SR),modified sit and reach value(MSR);relevant static,ballistic or dynemic range of motion(ROM) of hip and knee joints,and relevant active or passive ROM of hip and knee joints.
We calculated the acquired values of dicators above with mathematical statistics,and the results were combined with the theories of biomechanics and relevant sport events to compare the effects of the different flexibility-training methods and analyse the influences of the results on the motion of joints.
Conclusion:
(1) In flexibility training,beating the stretched parts can improve the effect of stretching,and the heating site is important to the training result.
(2) During static stretching-training process,ROM of joints enhances faster in initial stage than that in later stage with constant training intensity.
(3) With static action,the active ROM of hip keeps proportional regularly with passive ROM of hip.
(4) The improvement of static ROM of hip has not obvious effect to enhanc its ballistic ROM,but keeps regular proportion with the latter.
(5)Through static flexibility-training,when the improvement of hip-ROM as sprinting or multi-level jumping reaches a certain level it will not continue to improve with the improvement of static ROM of hip, and after static stretching-training the role of enhancing hip-extending ROM when sprint is greater than that when multi-jump.
研究方法:实验对象为北京体育大学运动人体科学学院的学生共100名,男女生各50名,年龄在19～22岁之间。按不同拉伸训练条件(不同的温度和不同的加温部位),将其随机分为5个不同的实验组(其中包括一个不加温的对照组),每组男、女生各10名。
每个实验组在各自不同的训练条件下,共进行6周的柔韧训练,每周在固定的时间训练5次,每次采用5个不同的动作对下肢股后肌群和股四头肌进行静态拉伸,各组每个拉伸动作的训练时间相等。
在训练前、训练两周后、四周后、六周后,测试以下指标:
坐位体前屈值(SR)及改进的坐位体前屈值(MSR);对髋关节、膝关节主动和被动屈、伸到最大幅度时的静态动作进行拍照,并解析出对应的静态最大运动幅度(ROM);用摄像机拍摄站立时前后直膝摆腿的图像,并解析出髋关节屈、伸的最大动态运动幅度(ROM);用摄像机拍摄短跑和多级跨跳时的运动图像,并解析出对应着最大步长的髋关节屈、伸的最大运动幅度(ROM)。
对采集到的指标进行数理统计,将统计结果结合生物力学原理及专项运动理论,对不同柔韧训练方法的效果进行比较,并分析其对运动中关节活动的影响。
结论:
(1)在柔韧训练中,对拉伸部位加温可以提高训练的效果,其中,加温部位有重要的影响。
(2)在强度不变的静态拉伸训练过程中,关节ROM开始提高快,越往后提高越慢。
(3)静态动作形式下,髋关节主动ROM与被动ROM存在有规律的比例关系。
(4)髋关节静态ROM的提高对其弹射式动态ROM的提高作用不明显,但二者存在有规律的比例关系。
(5)通过静态柔韧训练,短跑和跨跳时髋关节ROM提高到一定程度后就不再随静态ROM的提高而继续提高了,而静态拉伸训练对提高短跑伸髋ROM的作用要比提高跨跳伸髋ROM的作用更大。
Objective:This study attempted to develop a new flexibility-training method combining the temperature actor,and to compare the training effects under different conditions to find the best flexibilitytraining method with temperature actor.At the same time,in order to provide some basis for sports training,we did further exploration to clear some flexibility-training issues that were not very clear in the past.
Method:Subjects in this experiment were 100 students of Human Science College of Beijing Sport University,including 50 boys,50 girls, aged between 19 to 22 years of age,healthy,non-sports injury.According to different stretching-training conditions(different temperatures and different heating parts),all subjects were randomly divided into five different experimental groups(including a non-heating control group). Each group included 10 boys and 10 girls.
Subjects of each experimental group carried on the flexibility-training under the different training conditions with a total of six weeks,training 5 times every week in fixed times,using five different actions to exercise the hamstrings and the quadriceps by static stretching.All subjects had the same amout of training time during the progress.
In training,every two weeks,we surveyed and acquired following indicators with relevant apparatus:sit and reach vahe(SR),modified sit and reach value(MSR);relevant static,ballistic or dynemic range of motion(ROM) of hip and knee joints,and relevant active or passive ROM of hip and knee joints.
We calculated the acquired values of dicators above with mathematical statistics,and the results were combined with the theories of biomechanics and relevant sport events to compare the effects of the different flexibility-training methods and analyse the influences of the results on the motion of joints.
Conclusion:
(1) In flexibility training,beating the stretched parts can improve the effect of stretching,and the heating site is important to the training result.
(2) During static stretching-training process,ROM of joints enhances faster in initial stage than that in later stage with constant training intensity.
(3) With static action,the active ROM of hip keeps proportional regularly with passive ROM of hip.
(4) The improvement of static ROM of hip has not obvious effect to enhanc its ballistic ROM,but keeps regular proportion with the latter.
(5)Through static flexibility-training,when the improvement of hip-ROM as sprinting or multi-level jumping reaches a certain level it will not continue to improve with the improvement of static ROM of hip, and after static stretching-training the role of enhancing hip-extending ROM when sprint is greater than that when multi-jump.
引文
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