結論與建議 - 油壓式阻力訓練對心率變異性與生理反應之影響

(一)結論

透過 12 週油壓式阻力訓練可能對於年輕女性能夠帶來:

1.改善自律神經系統功能，增加副交感神經調控，因而提升心率變異性、降低安靜心跳率、收縮壓。

2.提升最大攝氧量，增進心肺適能。

3.降低體重，達到體重控制的效果。

(二)建議

1.本研究藉由調整油壓式阻力器材之刻度及操作頻率 (60反覆/分鐘) 來控制訓練強度，建議當訓練期I (1-4週) 的運動強度設在刻度4時，

持續兩週便可調整強度至刻度5，因為刻度4的強度對於一般年輕女性而言略顯得較低。而訓練時的操作頻率也可增加，以調整訓練強度。

2.建議可在訓練期間增加飲食紀錄表紀錄來監控體重與體脂肪是否

因訓練而產生改變，而不是因為食物攝取的種類及多寡造成的影響。

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附件一知情同意書

知情同意書

計劃名稱：油壓式阻力訓練對心率變異性及生理反應之影響執行單位：國立臺灣師範大學運動科學研究所

實驗地點:國立師範大學公館校區1F體育運動大樓運動生理學實驗室實驗主持人:何仁育

實驗聯絡人:簡依潔 ※聯絡電話:

參與者姓名：性別：

出生日期：年齡：

參與者編號：

通訊地址：

電話：

緊急聯絡人姓名/與參與者關係：

通訊地址：

電話：

一、研究背景:

油壓式阻力訓練 (hydraulic resistance training, HRT) 是最近健身行業中所盛行的運動訓練方式之一。訓練方式類似於環狀訓練 (circuit training)，決定訓練時各器材所要執行的反覆次數，並在時間內完成負荷強度，以達訓練效果。

心肺適能也為構成健康體適能的要素之一，為心肺循環系統對氧氣運送至組織並加以利用的能力。此外，心肺適能與副交感神經調控也有很高度的相關 (Goldsmith,1997)。而心臟跳動表現出不同程度之變異性，即使在平靜、穩定狀態下也會有相當程度的變化，這種變異程度，

稱為心率變異性 (heart rate variability, HRV)。

大多數研究結果指出規律有氧運動訓練對心率變異性有正面的影響，而對於阻力訓練對於心率的影響並未有太多的相關研究得以證實，

尤其是針對油壓式阻力訓練對於心率變異性的研究更是有待更明確的研究計畫予以佐證。

二、試驗目的:

探討介入油壓式阻力運動訓練後對於心肺耐力、生理反應及心率變異性的影響為何?

三、試驗程序:

(一)研究參與者：

招募16名健康女性學生為研究參與者 (18-25 歲)，參與者在過去一年內並未從事任何規律運動訓練，且無心血管疾病、氣喘、糖尿病、上

下肢功能損傷或其他重大疾病病史。

(二)實驗設計流程圖

(三)前、後測項目:

1.基本資料:

身高、體重以 D-S102 身高體重器量測，以體重體脂器測量體脂肪百分比。

2.安靜時生理反應:

關電燈並控制環境溫度 (攝氏 26 度) 及避免外界聲音干擾，並請參與者採仰臥姿勢 15 分鐘，以測量安靜時的心跳率 (轉換為 HRV)。接著測量安靜時血壓。

3.心肺適能 (Bruce protocol):

本實驗採用 Bruce protocol 評估心肺適能，此為跑步機上進行測量最大攝氧量的方法。測驗過程，隨時間逐漸增加速度及坡度。每隔三分鐘增加負荷直到參與者疲勞困憊為止。

(四)油壓式阻力訓練:

本實驗之油壓式阻力訓練共為 12 週。每 4 週為一訓練期，共有 3 個訓練期。訓練期 I (1-4 週) 的強度為刻度 4，訓練期 II (5-8 週) 強度調整為 5，最後，訓練期 III (9-12 週) 時的強度為刻度 6。而運動過程以推、

拉兩動作完成各為一次反覆動作。每站以頻率 60 下∕分鐘作 30 個反覆，每站時間為 30 秒。8 站為一循環，共有三個循環。站與站中間休息 30 秒。訓練肌群包含了上肢肌群、下肢肌群及核心肌群。

四、可能產生之危險及處理方法

在執行油壓式阻力運動測驗時，可預見的風險包括在運動進行中可能會產生生理上的不適，以及運動後肌肉的酸痛與拉傷的可能性。該試驗計畫將藉由健康調查記錄表，排除可能在執行運動測驗時會發生危險的參與者，以降低參與者受傷的機率。另外，本試驗計畫也將藉由足夠的熱身活動、訓練員的個別指導訓練動作執行的正確性與熟悉等方法，

來進一步降低風險，以保護參與者之身體健康。

五、前、後測進行之實驗控制

參與者在進行前、後測驗時前24小時避免從事劇烈運動、或飲酒或吃任何藥品，且於測驗前天必須填寫飲食紀錄表，確保測驗當日在無任何身體不適或肌肉疲勞的狀態下進行各種檢測。

六.參與者簽章

參與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。

參與者姓名_________________________

日期 ________________________

姓名：_______________ 編號:________ 連絡電話：_______________

出生日期:_____年_____月______日年齡：_______

附件三飲食紀錄表

飲食記錄表

• 請記錄前、後測驗前一天之飲食

• 後測前一天請盡量仿照前測前一天所填寫之紀錄表飲食

• 當日所有攝取的食品和飲料都應該詳細記錄

*請務必包括：

- 食品/飲料的類型(某家便當、易開罐的可樂……) - 食品/飲料的量 (__g、___份、___ml……)

- 製備方法（如：炸、烤……）

- 食物的品牌名稱(樂事、某家便當名稱……) - 何時飲食(幾點幾分)

- 購買食品/飲料的地點? (如：麥當勞,某家飲料店……)

* 每餐隨時記錄食品/飲料，而不是等到累積到最後才記錄。

•從你所吃的食物營養指示標籤，填入你攝取的食物在記錄表格裡 (有助於我們分析您的真實營養素攝入量）。

•如有食物標籤上有附註卡路里 (kcal)，記得將它紀錄下來。

•使用營養描述(如：低脂肪，低碳水化合物，脂肪，較少的熱量等）。

•包括各種飲食項目，如調味品（番茄醬，沙拉醬，蛋黃醬，果醬，奶油，糖），

和口香糖、喉糖等…看似不重要卻仍含熱量的小東西。

*每次攝取的水分也請務必確實填寫。

個人小傳姓名:簡依潔

出生日期:76 年 12 月 3 日

出生地:臺北市

學歷:國立師範大學運動科學研究所 (103 年)

國立高雄大學運動健康與休閒學系 (99 年 6 月) 臺北市立中山女子高級中學 (95 年 6 月)

經歷:2009 世界大學運動會之世運主場館導覽解說員

在文檔中油壓式阻力訓練對心率變異性與生理反應之影響 (頁 64-81)