影響活化後表現增強效益之因子探討

A review of factors affecting post-activation performance enhancement

近年來運動訓練領域的研究對於活化後增益現象（post-activation potentiation, PAP）及活化後表現增強（post-activation performance enhancement, PAPE）二詞尚未有一致的共識，兩者有時遭到混用。本文將透過文獻蒐集和整理，彙整PAP的生理機轉、比較PAP和PAPE差異及使用時機，並從四個角度探討影響PAPE效益之因子及最佳策略，分別為「體能活動（conditioning activity, CA）的型態」、「運動強度及運動量」、「恢復時間」及「個體差異」。文獻回顧後整理出PAP的生理機轉包含肌球蛋白調節輕鏈的磷酸化作用、運動單位的徵召增加及肌肉羽狀角度的改變。由於PAP與PAPE力量增強的機制及效果產生的時間不同，描述肌肉抽搐的生理機制時應使用PAP；而PAPE則是與運動性能和表現提升有關。過去研究以阻力運動及增強式運動誘發PAPE為主，阻力運動以中、高強度（75 %-95 %最大反覆次數[repetition maximum, RM]）執行1-3組深蹲，並休息4-12分鐘，對於衝刺、跳躍能力及專項運動能力測驗能發揮效果。使用增強式運動誘發PAPE而言，總跳躍次數為2-60次，以單足或雙足的快速連續跳躍、水平跳躍、垂直跳躍及落下跳進行，就能增強隨後的運動表現，而恢復時間設為4-6分鐘可帶來較佳的效果。然而，訓練經驗及肌纖維分佈的比例仍然會影響其效果，研究指出擁有較多訓練經驗的運動員對PAPE的反應程度較強烈。此外，具有更高比例快縮肌纖維的肌肉（如：腓腸肌與比目魚肌）和具有更高比例快縮肌纖維的人能表現出更大的PAP / PAPE。另外，過去研究並沒有發現性別對PAPE效果的差異，因此PAPE對人類的影響與性別無關。本文雖對於PAPE的實行方式有建議的指引參考，但在實際應用上仍沒有最佳策略，過去也有多篇研究未觀察到PAPE的現象發生。體能教練及運科人員可以針對不同背景的運動員制定較佳誘發的PAPE策略，降低實際應用層面上的限制性及局限性，使選手在運動場上取得更佳的成績。

In recent years, there has been a lack of consensus in the sports training field regarding the terms post-activation potentiation (PAP) and post-activation performance enhancement (PAPE), with occasional interchangeability between the two. This paper aims to clarify these concepts through a comprehensive review of literature, focusing on the physiological mechanisms of PAP, comparing PAP and PAPE, and discussing optimal strategies and influencing factors for achieving PAPE. Specifically, the review examines four main factors: the type of conditioning activities (CA), exercise intensity and volume, recovery time, and individual differences. Physiological mechanisms of PAP include phosphorylation of the myosin regulatory light chain, motor-unit recruitment increase, and changes in the pennation angle. PAP primarily explains the physiological mechanisms that lead to enhanced muscle twitch potentiation. In contrast, PAPE is associated with improvements in athletic performance and skill execution. Previous studies have predominantly induced PAPE through specific types of CA such as resistance exercises and plyometric activities. For instance, resistance exercises typically involve performing 1-3 sets of squats at moderate to high intensities (75%-95% 1RM) with rest intervals of 4-12 minutes, which have been shown to optimize sprinting, jumping ability, and sport-specific performance tests. On the other hand, plyometric-induced PAPE protocols may include 2-60 repetitions of exercises like rapid consecutive jumps (single- or double-leg), horizontal and vertical jumps, and drop jumps, followed by a recovery period of 4-6 minutes. These strategies have proven effective in enhancing subsequent athletic performance. Nevertheless, training experience and muscle fiber distribution ratios remain influential factors, with more experienced athletes and muscles rich in fast-twitch muscle fibers (e.g., gastrocnemius and vastus lateralis) showing heightened responses to PAPE. Moreover, gender differences in PAPE effects have not been observed in past research, indicating that PAPE effects are independent of gender. Although this article has suggested guidelines for the implementation of PAPE, there is still no optimal strategy for practical application. There still have been many studies in the past that did not observe the occurrence of PAPE. Coaches and sports scientists can tailor better strategies for inducing PAPE based on athletes' backgrounds, reduce restrictions and limitations on practical application, to enhance on-field performance.