伸展训练对力量及运动表现的急性及慢性影响(转)
<P><FONT size=5>总结<BR>力量和柔韧性是训练计划中的两个基本体适能元素。进行体育运动前的被动肌肉伸展是运动员常用的练习，这是因为伸展被认为可以提升表现及降低受伤机会。甚至在精英运动员中，也没有人会否认伸展训练在运动及力量表现方面的作用。本文中，我们会介绍一些最新研究举例说明伸展的好处。</FONT></P> <SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT size=5>导言</FONT></SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT size=5>力量和柔韧性是训练计划中的两个基本体适能元素。进行体育运动前的被动肌肉伸展是运动员常用的练习，这是因为伸展被认为可以提升表现及降低受伤机会。伸展训练还被声称可以预防肌肉酸痛。甚至在精英运动员中，也没有人会否认伸展训练在运动及力量表现方面的作用。但是，伸展的效果缺乏科学证据。</FONT></SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT size=5>最近，有一些对伸展在力量表现方面的急性和慢性效果的研究。另外，这些研究同样也对伸展在运动表现方面例如短跑的急性和慢性效果进行了验证。本文中，我们将介绍伸展在力量和运动表现方面的急性和慢性表现及其可能的潜在原理。</FONT></SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR style="mso-special-character: line-break"><BR style="mso-special-character: line-break"></SPAN> <FONT size=5><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">Nelson</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">等人在</SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">2005</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">年对伸展训练在短跑表现方面的急性影响进行了另一项研究。该研究进行了四次，每次</SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">30</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">秒钟的伸展训练。结果显示预先伸展增加了</SPAN><?xml:namespace prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" /><st1:chmetcnv w:st="on" TCSC="0" NumberType="1" Negative="False" HasSpace="False" SourceValue="20" UnitName="米"><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">20</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">米</SPAN></st1:chmetcnv><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">冲刺所需的时间。这说明预先伸展也许会对短时间高强度运动造成负面影响。</SPAN></FONT><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT size=5>伸展对运动表现的慢性影响</FONT></SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><FONT size=5><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">总共</SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">7</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">项研究建议常规伸展可以提高运动表现。测试项目包括力量产生，跳跃高度和</SPAN><st1:chmetcnv w:st="on" TCSC="0" NumberType="1" Negative="False" HasSpace="False" SourceValue="50" UnitName="码"><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">50</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">码</SPAN></st1:chmetcnv><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">突击。没有研究说常规伸展会降低运动表现。</SPAN></FONT><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT size=5>研究强烈建议预先伸展会降低运动表现，例如跳跃高度，冲刺速度和力量产生。另一方面，常规伸展训练似乎可以提高运动表现，不会对以上表现元素产生任何负面效应。</FONT></SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT size=5>原理</FONT></SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><FONT size=5><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">一组剧烈的伸展会降低肌肉和肌腱的粘弹性特性。因为硬度降低，因此只需要较少能量便可活动肌肉。基本科学文献建议张力只要超过静态纤维长度</SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">20%</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">便可引起肌肉损伤，造成力量降低。常规步行都会造成某些肌节</SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">20%</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">的损伤，更何况是强度更高的伸展训练。</SPAN></FONT><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><FONT size=5><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">冲刺中跑步表现受到阻碍的另外一个可能是随着由伸展造成的肌肉肌腱顺应性的增加而使肌肉肌腱单位储存弹性能量能力的降低。肌肉和肌腱组织在被外力伸展后都有储存弹性张力能量的能力。储存在肌肉肌腱单位中一定量的弹性能量是单位硬度的一种功能。一组剧烈的被动肌肉伸展也许会由于肌肉肌腱硬度的主动降低而破坏伸展</SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">-</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">缩短循环的效应，从而减少储存和被再利用的弹性能量数量。</SPAN></FONT><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR><FONT size=5>3-4</FONT></SPAN><FONT size=5><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周的伸展效果只集中于伸展忍耐程度的提高，没有粘弹性的变化。长期常规伸展提高表现的原理似乎与伸展引起的肥大有关。如果对一组肌肉进行数月每天</SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">30-60</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">秒的伸展会使肌肉肥大并提高力量和收缩粘性的提高。这种机制被很多研究证实。所以，常规伸展有助于提高跑步速度。</SPAN></FONT><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR style="mso-special-character: line-break"><BR style="mso-special-character: line-break"></SPAN> <P><SPAN style="FONT-SIZE: 9pt"><FONT face=宋体 size=5>力量表现</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>伸展的急性效果</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>最新的研究测试了伸展程序在力量表现方面的急性效果；但是结果却经常引发争议。不同研究中伸展整体的持续时间分别从<SPAN lang=EN-US>120</SPAN>秒到<SPAN lang=EN-US>3600</SPAN>秒不等，发现力量运动前进行的伸展训练明显削弱其表现。力量减少的范围从<SPAN lang=EN-US>4.5%</SPAN>到<SPAN lang=EN-US>28%</SPAN>。</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>与这些结论相悖的是，另外一些研究者却没有发现伸展对力量有任何的不良影响。这些研究中的整体伸展时间较短，范围从<SPAN lang=EN-US>30</SPAN>到<SPAN lang=EN-US>480</SPAN>秒。其中一项研究没有发现芭蕾舞者在进行完<SPAN lang=EN-US>15</SPAN>秒<SPAN lang=EN-US>/</SPAN>动作，整体<SPAN lang=EN-US>90</SPAN>秒的静态主动伸展后力量表现会降低的情况。但是，当进行<SPAN lang=EN-US>60</SPAN>秒的伸展训练（整体时间<SPAN lang=EN-US>360</SPAN>秒）后，髋屈肌群的表现降低。</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>大部分研究显示在进行完伸展训练后力量表现会有所降低。但是这些研究对同一组肌肉采用多种伸展练习，而且伸展的组数和时间比相关文献及体育运动中运用的一般建议参数要大。</FONT><SPAN lang=EN-US><BR><FONT face=宋体 size=5>2005</FONT></SPAN><FONT face=宋体><FONT size=5>年，另外<SPAN lang=EN-US>2</SPAN>个研究显示在<SPAN lang=EN-US>4</SPAN>组<SPAN lang=EN-US>30</SPAN>秒的伸展训练后，髋内收肌的等长力量会降低。膝屈曲和伸展肌的力量在静态伸展后会降低<SPAN lang=EN-US>11.4 – 4.8%</SPAN>。与证据一致的发现是，即使整体伸展时间遵循文献建议并且每组肌肉只进行一种训练，力量的明显降低仍会发生。<SPAN lang=EN-US><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></SPAN></FONT></FONT></SPAN></P> <P><FONT color=#ff0033 size=5>以上文章节选自(AASFP)</FONT></P><P><FONT color=#ff0033 size=5>看了以后,终于明白,为什么国外的游泳教练说:中国的游泳落后最少10年!</FONT></P><P><FONT color=#ff0033 size=5>人家都已经有科学的依据了,中国游泳队还在错误沿用,比赛前拉伸!绝对错误!!!!</FONT></P> <SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT size=5>伸展的慢性效果</FONT></SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR></SPAN><FONT size=5><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">为数不多的研究关注了伸展在力量表现方面的慢性影响。一些研究显示对特定肌群按照文献建议参数进行</SPAN><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体">8</SPAN><SPAN style="FONT-SIZE: 9pt; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周伸展练习会提高肌肉力量。尽管需要更多研究证实，但是柔韧性训练促使力量提高的原因应该是被伸展肌肉肥大的结果。因此，证据显示，尽管伸展训练也许会对力量产生负面的急性效果，但却不是长期伸展的效果。</SPAN></FONT><SPAN lang=EN-US style="FONT-SIZE: 9pt; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><BR style="mso-special-character: line-break"><BR style="mso-special-character: line-break"></SPAN> <P><SPAN style="FONT-SIZE: 9pt"><FONT face=宋体 size=5>结论</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体><FONT size=5>柔韧性和力量是许多体育形态甚至是日常活动的基础体适能元素。在一些特定运动中例如篮球，表现取决于速度与跳跃高度的结合。运动前被动伸展似乎对力量产生，垂直跳跃高度和奔跑速度有负面影响。但是，常规伸展训练却不会缠身负面影响。一些研究发现数月常规伸展会提高肌肉力量和运动表现。<SPAN lang=EN-US><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></SPAN></FONT></FONT></SPAN></P><P><SPAN style="FONT-SIZE: 9pt"><FONT face=宋体><FONT size=5>所以常规伸展训练对于提高运动表现和预防运动损伤来说还是值得提倡的。另外，如果要进行意图为最快速度的冲刺，则不建议提前进行被动伸展。这种高强度训练前进行被动伸展阻碍正常本体感受的建议始终是一种谨慎的行为。<SPAN lang=EN-US><o:p></o:p></SPAN></FONT></FONT></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><SPAN lang=EN-US><o:p><FONT size=5> </FONT></o:p></SPAN></P> <P><SPAN style="FONT-SIZE: 9pt"><FONT face=宋体 size=5>原理</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>神经适应</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>肌肉对被动伸展产生较少的对抗力，而且随着肌肉顺应性的提高，其扩张能力也随之增加。这种现象就是<SPAN lang=EN-US>“</SPAN>压力放松<SPAN lang=EN-US>”</SPAN>，是指在肌肉被拉伸到固定长度时出现的肌肉张力消失。这种肌肉顺应性的提高，被认为是肌肉表现下降的反应原理。</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>另外，其他神经系统也许会被牵涉到，例如伤害感受器的激活和高尔基体产生的抑制作用，会降低运动神经传导兴奋性的降低。伸展训练后立即产生的运动神经延迟也许与之前研究中被观察到的力量降低有关。</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>结构性适应</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>连续伸展后力量表现降低的其中一个原因是肌腱结构粘滞性的改变，紧接着就会改变长度<SPAN lang=EN-US>-</SPAN>张力的关系。研究指出伸展训练似乎可以明显降低肌腱结构的粘滞性，使得肌纤维以较小的阻力滑动。另外，伸展训练会提高肌肉的顺应性，这会限制更多的横桥结合从而降低肌肉产生力量的能力。</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>运动表现</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>某些运动经常会被分类为单一活动的组合。在篮球运动中，速度与跳跃高度是直接影响表现能力的技巧。</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体 size=5>伸展对跳跃高度和冲刺速度的急性影响</FONT><SPAN lang=EN-US><BR></SPAN><FONT face=宋体><FONT size=5>各种研究显示预先伸展会降低垂直跳跃高度。由<SPAN lang=EN-US>Cornwell</SPAN>等人在<SPAN lang=EN-US>2001</SPAN>年作的研究发现预先伸展会明显降低直立和反向跳跃的高度。另外，由<SPAN lang=EN-US>Young </SPAN>和<SPAN lang=EN-US> Behm</SPAN>在<SPAN lang=EN-US>2003</SPAN>年所作的研究发现静态伸展对垂直跳跃表现有负面影响。<SPAN lang=EN-US><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></SPAN></FONT></FONT></SPAN></P> okokok 明白了,谢谢斑竹.
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