摘要
拉伸练习是训练和比赛准备活动中的重要内容。但由于教练员和运动员在拉伸练习的形式、方法及训练安排上并未达成一致,使得拉伸练习在专项训练过程中的科学性和有效性受到一定程度的影响。尤其在处理拉伸与爆发性为主的快速力量项目训练上还存在较大分歧。因此如何进行拉伸才能更有效地促进爆发力的发挥显得格外重要。基于以上考虑,本文就训练前或比赛前的两种基本拉伸形式对爆发力的影响效果进行研究,试图为科学化的拉伸练习提供一定参考。
本文采用文献资料法、专家访谈法、测试法和数理统计法,选取西安体育学院2010级体育系20名男生作为研究对象。结合运动训练实际,分别对10min慢跑、10min慢跑+静力拉伸、10min慢跑+动力性拉伸、10min慢跑+组间继续静力性拉伸、10min慢跑+组间继续动力性拉伸五种准备活动后即刻、5min、10min、15min四个时间点进行反弹纵跳(Countermovement Jump,缩写为CMJ)测试,并对测试结果进行统计分析。
结果表明：
(1)相比之下,组间动力性拉伸对CMJ能力的发挥最为有利,较10min慢跑后的CMJ成绩(初始状态)提高了2.3%,而组间继续静力性拉伸对CMJ能力的负面影响最明显,较初始状态CMJ成绩下降了4.3%；
(2)5种拉伸方式对CMJ成绩影响程度由大至小的排序为：组间继续动力性拉伸、无拉伸、动力性拉伸、静力拉伸和组间继续静力性拉伸；
(3)拉伸后延迟时间对CMJ成绩的影响程度也存在差异性。具体表现在：拉伸后即刻对CMJ的发挥最为有利,10min后CMJ的成绩出现较明显的下滑现象。
结论：
(1)不同拉伸组合方式对CMJ成绩的影响存在差异；
(2)不同拉伸后的延迟时间对CMJ成绩的影响程度存在差异；
(3)静力拉伸改变了肌肉初长度、刚性和肌肉羽状肌角度,造成肌肉收缩能力的下降；动力拉伸由于更符合肌肉收缩特征,对CMJ的促进作用更明显。
Stretching is a very important content in training and warm-ups before competitions. As for many coaches and athletes can not come to a compromise in the modes of stretching exercises in conditioning programs, it makes stretching to a degree have different impacts on the efficiency of specific training. It is a controversy in treating the relationship power and stretching training because of the negative effects on each other, so it is hard to make an agreement on power and stretching concurrent training. Therefore, it is promote the efficiency of power training as well as flexibility training. Based on the above considerations, this paper is to investigate the effects of common stretching modes on peak and average power in vertical jumps, and try to provide a reference for correct stretching exercise.
This paper employed literature, expert interview, and test, statistics, selecting20male physical education students in Xi'an Physical Education University as the objects of this study, to research on the effects of jogging and stretching with different combination on vertical jumps. According to sports training practice,5modes of10min jogging only,10min jogging+static stretching,10min jogging+dynamic stretching,10min jogging+inter-set continuous static stretching, and10min jogging+inter-set continuous dynamic stretching as warm-up activities respectively with immediate,5min,10min,15min delay time were processed for investigating the effects of different modes of warm-up on Countermovement vertical Jump (abbreviated as CMJ) test, and analyzing the test data.
The results show that:
(1) By comparison, the dynamic stretching between sets has most favorable effects on CMJ, the height of CMJ increased by2.3%than control sate, meanwhile, inter-set static stretching has the most negative effect on CMJ by decreasing4.3%than the initial state;
(2) The order of effects of5modes of jogging and stretching on CMJ from little to great is:inter-set dynamics stretching, jogging only, dynamic stretching, static stretching and inter-set static stretching.
(3) It makes different of delay times of stretching on CMJ. The results showed that0minute delay of stretching had an advantageous effect on CMJ, and CMJ decreased after10min delay.
Conclusion:
(1) Different stretching and jogging combinations have different effects on CMJ.
(2) Different delay time of different modes of stretching and jogging have different effects on CMJ.
(3) The static stretching changed muscle length and muscle stiffness and pinnate angles, causing the declining ability of muscle contraction; Dynamic stretching is accord with muscle contraction characteristics, so promote the function of CMJ more obviously.
引文
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