全關節與限制關節活動角度之阻力訓練對初學者肌肉適能與身體組成的影響

Effects of full range of motion and limited range of motion in resistance training for muscular fitness and body composition in novice men

緒論：儘管在進行阻力訓練時，全關節活動角度（full range of motion, FROM）主要為教練與運動員採用之方式，但限制關節活動角度（limited range of motion, LROM）的方式在負重上與動作專項性上佔優勢，也開始獲得學者與教練的支持。考量強度與訓練量會影響神經肌肉系統的適應程度，不同ROM之蹲舉仰臥推舉訓練對初學者之肌肉適能與身體組成的影響，目前仍未明確。本研究目的在探討8週不同關節活動角度之蹲舉及仰臥推舉對肌力、爆發力和身體組成的影響。方法：26位無阻力訓練經驗的健康男性（年齡21.62±1.60歲，身高173.25±3.00公分，體重68.95±9.11公斤）在完成肌力測驗後，配對分組至全關節：活動角度（F組，n=8）、限制關節活動角度（L組，n = 9），以及控制組（CON組，n = 9）。F組在進行蹲舉與仰臥推舉時，大腿與地面平行以及槓鈴碰胸為動作之終點，而F組槓鈴起點與終點距離的一半則為L組所進行蹲舉與仰臥推舉時槓鈴的終點；F與L組進行每週2-3天（共22次）之蹲舉及仰臥推舉（3組，10RM），共8週，控制組則不進行任何訓練。訓練前後所有參與者皆檢測FROM與LROM之10RM肌力（蹲舉、仰臥推舉）、下蹲跳、坐姿藥球推擲及身體組成。結果：F、L組經8週阻力訓練後，其FROM和LROM之蹲舉及仰臥推舉肌力，以及上下肢爆發力皆顯著優於前測（p< .05）；其中，F組在FROM之蹲舉和仰臥推舉肌力，增加幅度皆顯著高於L及CON兩組（p < .05）；同樣地，在LROM之蹲舉和仰臥推舉肌力，L組增加幅度（40.03±13.31%；28.56±10.99%）皆顯著高於F組（19.99±11.89 %；15.32±10.12%）與CON組（-0.75±3.43 %；3.55±5.03 %）（p < .05）。在下蹲跳高度與功率上，L組增加幅度（11.99±7.99 %；9.70±5.91 %）顯著高於CON組（1.04±21.93 %；1.55±16.05 %）（p < .05）。雖然F、L組之肌肉重皆顯著增加，但組別間無顯著差異。結論：初學者進行8週全關節活動角度及限制關節活動角度的阻力訓練，皆可顯著提升上下肢肌力與爆發力以及肌肉重；在肌力的提升上，除了展現出關節角度特殊性，也能增加其他關節活動角度的肌力表現。然而，在提升下肢爆發力（下蹲跳高度）表現上，限制關節活動角度的訓練方式較佔優勢。

Introduction: Many coaches and athletes support use of full range of motion (FROM) when performing resistance training, but some support use of limited range of motion (LROM) because LROM training has advantage on loading and movement specificity. While training loading and volume both play important roles in neuromuscular adaptations, the long term impacts of FROM and LROM training on muscular fitness and body composition in untrained subjects remain unclear. This study aimed to examine the effects of 8 weeks of FROM and LROM squat and bench press training on muscular strength, power, and body composition in untrained men. Methods: After completion of strength testing, twenty-six untrained college males (21.62±1.60 years, 173.25±3.00 cm, and 68.95±9.11 kg) were matched up and randomly assigned to FROM training group (F group, n=8), LROM training group (L group, n=9), or control group (CON group, n=9). For squat exercise, F group squatted down until the tops of both thighs were parallel to the floor and L group squatted down to one-half of the depth of F group. For bench press, the barbell touched the chest in F group while the barbell only lowered to one-half of the depth of F group. Subjects in F and L groups performed squat and bench press 2-3 times per week for a total of 8 weeks (total 22 training sessions) at intensity of 10RM for 3 sets. Subjects in CON group did not perform any training. All subjects performed FROM and LROM squat and bench press 10RM, counter movement jump (CMJ), seated medicine ball throw, and body composition before and after 8 weeks of training. Results: After 8 weeks of training, significant increases in FROM and LROM squat and bench press 10RM, upper and lower body power performance, and muscle mass were observed in both F and L groups (p < .05). Further analyses showed that changes in FROM squat and bench press 10RM were significantly greater in F group than in L and CON groups. Similarly, changes in LROM squat and bench press 10RM were significantly greater in L group (40.03±13.31% ; 28.56±10.99%) than in F group (19.99±11.89 %; 15.32±10.12%) and CON group (-0.75±3.43 % ; 3.55±5.03 %)(p < .05). In addition, changes in CMJ height and power were greater in L group (11.9±7.99 % ; 9.70±5.91 %) when compared to CON group (1.04±21.93 % ; 1.55±16.05 %) (p < .05). However, there was no significant difference in muscle mass gains between F and L groups despite significant muscle mass increase after training in both F and L groups. Conclusion: Following 8 weeks of both FROM and LROM training, strength, power and muscle mass could be improved significantly in untrained men. While joint-angle specific strength adaptations are manifested, strength is also improved at other joint angles. However, limited ROM training can induce greater improvement in lower body power performance (CMJ height) in untrained men.