一、結論
連續 8 週，總共 24 回的跑步訓練 (50%HRR) 結合血流限制，可同時提升運動員 的心肺與肌肉適能，例如最大攝氧量 (5.1%)、運動力竭時間 (6.6%)、膝伸肌等速 (60º/s, 15.9%; 180º/s, 17.4%) 肌力與膝伸肌等速肌耐力 (180º/s, 9.5%) 表現，並且維持良好的 下肢平衡狀態 (H/Q ratio, 0.60~0.75)，減少腿後肌受傷的風險。即使停止訓練 2 週，仍 能保持良好的心肺與肌肉適能表現，但停止訓練引起快速肌力的 H/Q ratio 大幅下降，
減少訓練引起的腿後肌保護效果。
二、建議
由於本研究受試者皆於大專盃比賽結束後 1~2 週，開始正式 8 週跑步訓練，屬於 訓練週期之季後期，因此建議運動選手於此階段，可從事跑步訓練結合血流限制，一 方面提升訓練的多元性，一方面減少賽季中長期累積的疲勞與壓力，並為緊接而來的 季外期與未來賽事，建立良好的心肺與肌肉適能表現。此外，建議未來研究可於非季 後期進行相關實驗，進一步探討跑步訓練結合血流限制對不同訓練週期之影響，從而 能將此研究結果應用在實際訓練之上，以提升選手運動能力與表現。
雖然本研究跑步訓練組與跑步訓練結合血流限制組皆使用 50%HRR 的相對跑步 速度進行訓練，但跑步訓練結合血流限制後，受試者心跳率提升至 72~74%HRR，建 議未來研究應增加一組 70~75%HRR 的跑步訓練組，進一步研究相同訓練強度下，有 無血流限制，對運動員的心肺、肌肉適能與血液生化指標之影響。
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【附錄一】 受試者須知
本研究之目的為探討 8 週跑步訓練 (3 天/週) 結合血流限制 (RT-BFR) 對運動員心 肺與肌肉適能之影響。本研究結果期提供運動教練與選手們，擬定訓練計畫與實際訓練 之參考。
受試者正式實驗前第 9 天依序進行身高、體重、身體組成、血壓、大腿圍、最大攝 氧量測驗，第 8 天評估跑步速度、等速肌力與肌耐力。經 7 天休息後配對分組至 2 種不 同訓練，包含 RT-BFR 組與 RT 組。第 1 週第 1 次訓練評估血乳酸、肌酸激酶與 T/C ratio。
第 8 週最後 1 次訓練再次評估 T/C ratio，第 2 天測量身高、體重、身體組成、血壓、大 腿圍、最大攝氧量，第 3 天評估等速肌力與肌耐力。在運動測驗期間皆記錄其心跳率與 RPE。
2 種不同訓練：
1. RT-BFR 組 (50%HRR，3 分鐘 x 5 組，組間休息 1 分鐘；收縮血壓 x 1.3 倍)，n = 10。
2. RT 組 (50%HRR，3 分鐘 x 5 組，組間休息 1 分鐘)，n = 10。
參與本實驗的過程中您可以獲得以下資訊：
1. 運動處方的設計與原則。
2. 個人的身高、體重、身體組成、血壓與大腿圍。
3. 個人的最大攝氧量、肌力與肌耐力水準。
為了獲得正確的實驗結果，請您遵守以下事項：
1. 測驗期間請準備慣用之運動服裝。
2. 測驗時請勿保留實力，以最大努力完成各項測驗。
3. 測驗前請勿激烈運動或訓練。
4. 測驗前 4 小時請勿大量飲食。
在使用血壓帶加壓於大腿 (血流限制) 期間，您可能會感覺到下列不適：
1. 大腿與小腿輕微腫脹感。
2. 心跳率提升。
3. 短暫麻木感。
4. 輕微疼痛。
當感覺到有下列情形時應立即表明並停止測驗：
1. 胸部、肩部及腳部持續疼痛。
2. 感覺嘔吐、頭暈或輕微頭痛。
3. 身體極劇疲勞 (衰竭)。
4. 肌肉拉傷疼痛。
5. 皮下嚴重出血。
＊由於您的參與將對本研究有所貢獻，使得本研究得以完成，在此由衷感謝＊
研究生：陳昀宗 指導教授：林正常 協同指導教授：徐孟達
【附錄二】 受試者同意書
論文題目：8 週跑步訓練結合血流限制對運動員心肺與肌肉適能之影響
研 究 生：陳昀宗 指導教授：林正常 協同指導教授：徐孟達 單 位：國立臺灣師範大學體育學系博士班
本研究係屬博士論文之實驗，所獲得的資料僅供研究之用，絕對保密。為了保護受 試者的健康與權利，研究者有責任將研究過程向受試者說明清楚，隨時回答受試者所提 的問題；並且盡可能的保護受試者的健康與權益。受試者如果改變意願時，可以隨時退 出實驗、取回實驗同意書與個人實驗資料，並且不受任何的限制，但請事先聯絡告知研 究者。
在實驗期間研究者將隨時監測您的心跳率，並詢問您的運動自覺量表值以確保實驗 過程中的安全性，若您身體不適或遭遇緊急狀況，願意優先送往距離臺灣師大公館校區
─運動生理學實驗室 (臺北市文山區汀州路四段 88 號) 最近的三軍總醫院─汀州院區 接受治療 (臺北市汀州路三段 40 號)。如您理解本研究之目的，且了解自身的權益，願 意參與本實驗，請在本同意書下方受試者簽名處簽名，及填寫聯絡資料，表示同意上述 文字敘述，並願意遵守『受試者須知』內所列之各項有關規定。
受試者簽名 ：
日 期： 年 月 日 聯 絡 地 址：
聯 絡 電 話：
【附錄三】 受試者健康情況調查表
本表主要目的在幫助您了解自身的健康狀況，並協助測驗人員決定在測驗前受試者 是否需要進一步接受健康檢查。您若覺得下列問題不便回答，可以不回答；但是若您拒 絕回答的問題，對本測驗非常重要，那麼您將不能參與本項測驗。過去一年間，醫師是
否有告訴您下列狀況：(請您在有，無，不確定欄中打 V) 有 無 不確定
1. 高血壓 □ □ □ 2. 心臟病 □ □ □ 3. 心絞痛 □ □ □ 4. 先天性心臟病 □ □ □ 5. 中風 □ □ □ 6. 糖尿病 □ □ □ 7. 痛風 □ □ □ 8. 支氣管炎 □ □ □ 9. 甲狀腺疾病 □ □ □ 10. 潰瘍 (胃或十二指腸潰瘍，或小腸出血) □ □ □ 11. 胰臟炎 □ □ □ 12. 肝硬化或其他肝病 □ □ □ 13. 貧血 □ □ □ 14. 癌症 □ □ □ 15. 緊張，情緒或心理異常 □ □ □ 16. 其他風濕症 □ □ □ 17. 癲癇發作 □ □ □ 18. 過敏 □ □ □ 19. 氣喘 □ □ □
20. 頭痛 □ □ □ 21. 很快站起來時，會頭昏或輕微頭痛 □ □ □ 22. 心率不整 □ □ □ 23. 暈倒或失去知覺 □ □ □ 24. 下背痛 □ □ □ 25. 過去 1 個月之內曾否遭受運動傷害？ □ □ □
為什麼？
26. 過去 1 年內曾否住過院？ □ □ □ 為什麼？
姓 名：
填表日期：