泡沫轴滚动和静态拉伸对成年男性下肢运动能力的急性影响

Acute Effects of Foam Rolling and Static Stretching on Athletic Performance of Male Adults’ Lower Limbs

目的:对比研究泡沫轴滚动(foam rolling,FR)和静态拉伸(static stretching,SS)对下肢柔韧性、反应时、无氧爆发力和肌肉弹速的急性影响,旨在为运动训练和运动康复的运动处方设计提供理论基础。方法:随机选取45名体育训练专业男性大学生为受试者,随机均分为对照组、SS组和FR组,SS组和FR组分别进行20 min的SS和FR技术干预,干预部位为股直肌、大腿内收肌、髂胫束、腘绳肌和腓肠肌,每块肌群干预时间为2 min。测量指标为坐位体前屈、立定跳远、下蹲垂直跳、下肢反应时、股直肌和腓肠肌表面肌电信号相关指标以及受试者起跳自主感觉轻松度得分。结果:1)与对照组相比,SS组(P<0.01)和FR组(P<0.05)坐位体前屈成绩显著增加,SS组立定跳远距离显著降低(P<0.05),FR组下肢反应时显著降低(P<0.05)。2)与干预前相比,SS组立定跳远左右腿股直肌(P<0.05)、左腓肠肌外侧(P<0.01)和右腓肠肌外侧(P<0.05)的肌电最大均方根振幅值(RMSmax)显著降低;与其他组相比,SS组立定跳远RMS的△performance值显著下降(P<0.05)。3)与干预前相比,SS组肌电反应时间窗口无显著性差异(P>0.05),FR组显著变窄(P<0.05);FR组在2次起跳测试中除了右腓肠肌外侧收缩时间窗口无显著差异外,其他肌肉均显著变窄(P<0.05),SS组在下蹲垂直跳测试中4块肌肉的收缩时间窗口均显著增宽(P<0.05)。4)与其他组相比,SS组立定跳远自主感觉轻松度得分显著降低(P<0.05)。结论:SS会削弱肌肉向心收缩的无氧爆发力和超等长收缩的肌肉弹速;SS不会削弱下肢反应时、肌肉向心收缩的弹速和超等长收缩的无氧爆发力;FR可以提高下肢反应时和肌肉弹速,但不会提高运动的无氧爆发力。建议高强度训练或比赛前热身,不要过度使用SS技术,或可改用FR技术。

Objective:The present study investigated the acute effect of foam rolling(FR)and static stretching(SS)on lower limb flexibility,response time,anaerobic explosive power and muscle elastic speed,and aimed to provide the theoretical foundation for the design of sports training,rehabilitation and exercise prescription.Methods:Forty-five male undergraduate students with sports training major,participated in the study,they were randomly divided into control group,SS group,and FR group.The SS group and FR group finished 20 min intervention respectively;the intervention locations were rectus femoris,thigh adductors,iliotibial bundles,hamstrings and gastrocnemius muscles,each muscle group was 2 min.The measurement indicators were sit and reach,standing long jump,squat vertical jump,lower limb reaction time,muscle electrical signal related indicators and subjective questionnaire survey of subjects.Results:1)Compared with control group,SS group(P<0.01)and FR group(P<0.05)improved the performance of sit and reach,the performance of standing long jump in SS group was reduced(P<0.05)and the lower limb reaction time in FR group was reduced(P<0.05).2)Compared with pre-experiment,in long jump test,SS group’s RMSmax of EMG decreased significantly in rectus femoris(P<0.05),the lateral of left gastrocnemius(P<0.01),and the lateral of right gastrocnemius(P<0.05);compared with other groups,the△performance of RMS of SS group in long jump test decreased significantly(P<0.05).3)Compared with pre-experiment,reaction time window of muscles in SS group was unchanged(P>0.05),it in FR group was significant narrowed(P<0.05);in long jump and squat vertical jump tests,the contraction time window of FR group’s muscles was narrowed(P<0.05)except the lateral side of the right gastrocnemius;and that of all muscles of SS group was significant widen(P<0.05)in squat vertical jump test.4)Compared with other groups,in long jump test,SS group’s score of the subjective flexible questionnaire was significantly reduced(P<0.05).Conclusions:SS can weaken the anaerobic explosive force of muscle centripetal contraction and the muscle elastic speed of super isometric contraction;SS does not weaken the reaction time of lower limbs,the elastic speed of muscle centripetal contraction and the anaerobic explosive force of hyperisometric contraction;the FR can improve the reaction time and muscle velocity of the lower limbs,but it will not increase the anaerobic explosive force of the movement;it is recommended to warm up before high intensity training or competition,not to use SS too much,or to use FR.