一、結論
(一)8 周全關節或限制關節活動角度的阻力訓練皆能顯著提升未受過阻力訓練者之肌 力、爆發力與肌肉量。
(二)限制關節活動角度的阻力訓練在提升限制關節之蹲舉與仰臥推舉 10RM 肌力以及 下肢爆發力上優於全關節活動角度的阻力訓練；而全關節活動角度的阻力訓練僅在提 升全關節之蹲舉 10RM 肌力上優於限制關節活動角度的阻力訓練。
二、研究應用性與未來研究之建議
(一)藉由本研究的結果，未受過阻力訓練者若以改善肌肉適能與身體組成為目標，除 了進行全關節活動角度的阻力訓練外，限制關節活動角度的訓練也是可行的訓練方式。
不過，訓練者若想增加限制關節之肌力，採用限制關節活動角度的阻力訓練方式可以 獲得更大的訓練效益。因此可依照動作型態的特殊性選擇全關節或限制關節的訓練方 式。
(二)本研究僅探討不同關節活動角度之阻力訓練對上下半身大肌群在肌肉適能與身體 組成上的影響，未來研究可以進行更多部位肌群的訓練，進一步釐清兩種不同關節活 動角度之訓練方式的差異。
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附錄
附錄一 參與者同意書
計畫名稱：不同關節活動角度的阻力訓練對肌肉適能和身體組成之影響
計畫目的：探討二種不同關節角度(全關節角度與限制關節角度)之蹲舉與仰臥推舉訓 練對肌肉適能和身體組成之影響
訓練&測驗內容：
(一) 基本測量
檢測受詴者之身高、體重、身體組成 (二) 肌力測驗
檢測蹲舉與仰臥推舉運動在全關節角度與限制關節角度 10RM 的肌力(即能反覆 10 次下的最大重量)
(三) 爆發力測驗
受詴者將進行下蹲垂直跳&坐姿藥球推擲的測驗；下蹲垂直跳將在測力墊上進行，
每回合 3 次，共 2 回合的測驗；藥球推擲是在躺椅上進行共 3 次的藥球推擲 (四) 阻力運動訓練
分別進行為期 8 週(前 2 週一週 2 次，後 6 週一週 3 次共 22 次)的全關節角度與限 制關節角度之蹲舉及仰臥推舉阻力訓練，先進行 3 組 10 次反覆的蹲舉運動，再進行 3 組 10 次反覆的仰臥推舉運動，組間休息 90 秒，運動間休息 2 分鐘。此外，受詴者將 維持正常作息和飲食
(五) 實驗設計與流程(如下圖)
實驗熟悉期
前測
蹲舉與仰臥推舉 10RM 測驗(全關節&限制關節)、爆發力測驗 (下蹲垂直跳&坐姿藥球推擲)、身體組成測量
限制關節活動角度組 全關節活動角度組
後測
蹲舉與仰臥推舉 10RM 測驗(全關節&限制關節)、爆發力測驗 (下蹲垂直跳&坐姿藥球推擲)、身體組成測量
資料統整分析 訓練期 I 訓練周次﹕第 1-2 周 每周訓練次數﹕2 次 訓練動作﹕蹲舉、仰臥推舉
組數﹕各 3 組 反覆次數：10 下/組
訓練期 II 訓練周次﹕第 3-8 周 每周訓練次數﹕3 次 訓練動作﹕蹲舉、仰臥推舉
組數﹕各 3 組 反覆次數：10 下/組
計畫負責人：劉冠麟 指導教授：何仁育 老師
研究單位：國立台灣師範大學 運動競技學系運動科學碩士班 聯絡電話（公）：（02）7734-6875
（手機）：0922-412-896
感謝您的參與，並請您協助配合實驗相關控制
注意事項：
(一) 研究者有義務向您說明實驗流程及可能發生的危險，且盡其所能的維護您的權益，
並需隨時回答您的各項問題。
(二) 您若意願改變時，可隨時退出實驗而不受任何限制，但請事先告知主導者。
(三) 本研究所獲得之所有個人資料僅供本研究使用，且絕對保密。
(四) 所有詴驗有關費用均由該計劃之贊助者負擔，完成詴驗後，您將獲得新台幣$2,000 以做為參與詴驗計畫之酬勞
受詴者聲明
以上的資訊已經向我說明，我有機會詢問此計畫的有關問題，我已了解且同意參與此項 研究計畫，同意書副本已交付。如果我以後有問題，我可與國立臺灣師範大學運動競技 學系的 劉冠麟同學 或 何仁育助理教授 聯絡。
受詴者 姓名(正楷) 簽 名 日 期 聯絡電話（手機）：
附錄二
病史問卷表
(Medical History Questionnaire)
姓名： 編號： 性別： 年齡：
16、請列出你目前正在服用的所有藥物，包含避孕藥或任何非處方用藥(藥房)。
藥名/增補劑/維他命 劑量 服用頻率(例：2 顆/天)
17、請列出你所有的過敏反應:
物質 反應
18、是否抽菸/雪茄
是 否 量(支/天) 開始抽菸的年紀 如果戒菸了是在幾歲 __________ _____歲 _____歲 19、是否喝酒(含酒精飲料)
是 否 頻率(次數/星期) 每次喝多少(量) __________ ______ml ______瓶 20、是否有下列家族病史，如果有，是誰罹患
高血壓 _________ 高膽固醇 ___________ 糖尿病_____________
腎臟問題 __________ 心臟問題 ________ 甲狀腺問題_________
21、過去曾經在下列選項的身體部位曾受過傷，如果有請勾選，並詳細說明細節:
頭 __________ 肩 ______ 頸 ______ 手肘 ______
上臂 ________ 手掌/指 ____ 胸腔 ______
髖部 ________ 軀幹 _______ 上背部 ______ 下背部 ______
膝蓋 ________ 腳踝 _______腳掌 ________ 大腿______
是 否
22、是否曾經有疲勞性骨折(stress fracture)。
23、背部椎間盤是否曾經受傷過。
24、醫生是否因為你身體受傷而限制你的運動。
25、目前身體是否有任何傷痛並且困擾著你。
26、你覺得你的日常身體活動屬於
坐式生活型態(完全不運動) 少量的身體活動 (只走路等) 適量的身體活動 (規律跑步、健身等) 大量的身體活動 (比賽) 27、請列出你常從事的身體活動或運動:
活動名稱 頻率 (天/周) 時間(分/次) 幾歲開始從事
是 否
28、過去一年內未有規律的阻力訓練(規律指每星期都有進行一次以上的阻力訓 練)。