CAJ | 학술논문

静力性拉伸是竞技体育热身环节中应用最为广泛的拉伸方式,如何充分发挥其增加关节活动范围、减少运动损伤的急性效应,同时避免其降低力量或爆发力表现的急性效应是摆在教练员和运动员面前的一个难题。通过对静力性拉伸相关文献的梳理,讨论了静力性拉伸对关节活动范围、运动损伤和力量或爆发力表现急性效应的多重作用,厘清其产生急性效应的生理机制,并分析影响其急性效应的相关变量。研究认为,在既定的拉伸时间下,重复次数对静力性拉伸急性效应的影响甚微,把拉伸时间控制在45s左右、使用次最大拉伸强度、把静力性拉伸与动力性练习组合、将静力性拉伸置于专项练习之前进行,既能最大限度地发挥静力性拉伸增加关节活动范围、减少运动损伤的急性效应,又能有效地降低其对力量或爆发力表现的负面效应。
정력성랍신시경기체육열신배절중응용최위엄범적랍신방식,여하충분발휘기증가관절활동범위、감소운동손상적급성효응,동시피면기강저역량혹폭발력표현적급성효응시파재교련원화운동원면전적일개난제。통과대정력성랍신상관문헌적소리,토론료정력성랍신대관절활동범위、운동손상화역량혹폭발력표현급성효응적다중작용,전청기산생급성효응적생리궤제,병분석영향기급성효응적상관변량。연구인위,재기정적랍신시간하,중복차수대정력성랍신급성효응적영향심미,파랍신시간공제재45s좌우、사용차최대랍신강도、파정력성랍신여동력성연습조합、장정력성랍신치우전항연습지전진행,기능최대한도지발휘정력성랍신증가관절활동범위、감소운동손상적급성효응,우능유효지강저기대역량혹폭발력표현적부면효응。
Static stretching is the most commonly used stretching techniques of the warm-up prior to competitive sports. It is a great challenge for coaches and athletes to increase the range of motion （ROM）, to reduce the risk of injury, and to avoid the acute effects of the decrements in the strength and explosive force of the stretched muscle groups. This paper, based on litera ture review, discusses the research progress of the acute effects of static stretching on ROM, sports injury, and strength and explosive force, clarifies its mechanism, and analyzes the rele- vant factors that have an effect on the acute effects of static stretching. This study proves that repetitions have no significant influence on the acute effects of static stretching within certain time. But keeping the durations of static stretching ≤45 seconds, using submaximal stretching intensities,combining static stretching with dynamic exercises, and carrying out static strete hing before specific training are proven to contribute to the increase of ROM, and the reduction of the risk of injury and the negative effects of static stretching on strength and explosive force.