增強式運動誘發活化後增益作用，對運動表現之影響

Effects of eliciting post-activation potentiation by plyometrics on sports performance

過去研究多以重負荷阻力運動為活化後增益作用（post-activation potentiation, PAP）的預負荷活動，近期研究顯示：增強式運動透過牽張收縮循環機制，誘發彈性位能、提升第二型肌纖維活化，增進隨後力量輸出，亦能作為誘發PAP的一種方式。其動作模式可分為上半身及下半身的動作，上肢增強式運動包含藥球投擲、伏地挺身等方式；而下半身增強式運動包含跨步跳、單足跳等動作。透過增強式運動可達到與重負荷阻力運動相同之PAP效果，不僅產生的疲勞較低，且能在更短的時間產生效益，做為賽前熱身更為便利。過往研究已指出PAP的誘發效果主要受恢復時間、預負荷活動類型、訓練強度與訓練量及個體差異的影響，本文彙整上、下肢增強式運動誘發PAP的文獻，依「預負荷活動類型」、「訓練強度與訓練量」及「選手具備之條件與恢復時間」分別做論述，以探討有效提升運動表現之執行方式。經文獻回顧後發現：上肢之1-RM仰臥推舉達自身體重1.02倍者執行上肢增強式運動能顯現出PAP效益，執行反覆3次、共3組30%1-RM的彈震式仰臥推擲或總反覆10-15次的增強式伏地挺身，在4-12分鐘的恢復時間可提升上肢水平推爆發力。而具1年以上訓練經驗執行下肢增強式運動能顯現出PAP效益，執行反覆5-10次、共2-3組、恢復時間為4-15分鐘的落地跳（高度為20-75公分）、跨步跳和高步頻的迷你欄架跑，可提升後續衝刺表現，而穿體重10%背心的負重跨步跳效果更佳；進行反覆5次、共1-2組的低訓練量落地跳、反覆5次、共3組的反向跳或反覆10次的單足跳，在1-15分鐘的恢復時間能提升跳躍表現；反覆5次、共3組的垂直方向單足落地跳及水平方向單足落地跳，經8分鐘恢復能分別提升跳躍和折返跑表現。教練及選手可依競技運動特性，選擇適合之增強式運動作為熱身方式，以有效提升競技運動成績。

Heavy resistance exercise had applied as a pre-loading activity to elicit post-activation potentiation (PAP). Recent studies indicated that one of the methods of eliciting PAP is plyometrics which utilize the stretch shortening cycle to elicit elastic potential energy, increase recruitment of type II muscle fibers and enhance force output subsequently. There are two categories of plyometrics, upper body and lower body. Upper body plyometrics include medicine ball toss and push up. Lower body plyometrics include bounds and hops. The plyometrics produce the same PAP effect with heavy resistance exercise not only accumulate less fatigue but elicit PAP after shorter recovery time. It is a convenient way as a pre-game warm up exercise. Previous research had determined PAP is affected by recovery time, type of pre-activity, training intensity and volume, and individual differences. Therefore, this brief review discussed the effects of eliciting PAP by plyometrics of upper and lower limbs on sports performance. We discussed the issue from the points of ''type of pre-activity'', ''training intensity and volume'' and ''requirement of athletes and recovery time''. According to previous literatures, conducting upper body plyometrics with ability of 1-RM bench press above 1.02 body mass can elicit PAP. Conducting the ballistic bench press throw with 3 sets, 3 reps of 30% 1-RM or plyometric push-ups with totally 10-15 reps, subsequently rest for 4-12 minutes can increase the horizontal push power of upper limbs. Conducting lower body plyometrics with at least 1 year training experience can elicit PAP. Performing drop jump (from 20-75 cm height), bounding and mini hurdle run with 2-3 sets of 5-10 reps, subsequently rest for 4-15 minutes can enhance sprint performance. Moreover, bounding with a weighted vest plus 10% body mass is more effective. Conducting drop jumps for 1-2 sets of 5 reps, countermovement jumps for 3 sets of 5 reps and hops with totally 10 reps, rest for 1-15 minutes is beneficial to jumping performance. And performing vertical or horizontal single leg drop jumps with 3 sets of 5 reps and rest for 8 minutes can enhance jumping or shuttle run performance, respectively. The coaches and athletes can choose a suitable plyometrics based on their specific performance to apply to their warm up exercise and enhance performance.