目的：本研究旨在比較先動態伸展後滾筒按摩（動態→滾筒）與先滾筒按摩後動態伸展（滾筒→動態）不同熱身順序對於爆發力和速度表現的影響。方法：以16位健康男性大學生為研究對象，並以平衡次序法進行動態→滾筒組、滾筒→動態組和控制組（慢跑5分鐘）三種實驗處理，熱身完畢後立即測量爆發力（立定跳遠、垂直跳高）和速度表現（30公尺衝刺），亦採用平衡次序法避免殘留效應。採用相依樣本單因子變異數分析（repeated measures ANOVA）比較動態→滾筒組、滾筒→動態組和控制組三者在立定跳遠、垂直跳高、30公尺衝刺的差異。結果：動態→滾筒組與滾筒→動態組在立定跳遠、垂直跳高和30公尺衝刺成績皆顯著優於控制組（p<.05）；動態→滾筒組與滾筒→動態組在立定跳遠、垂直跳高和30公尺衝刺成績沒有顯著差異（p>.05）。結論：本研究結果顯示，無論添加動態伸展和滾筒按摩的熱身其順序如何，都可以提升力量和衝刺表現；本研究結果也支持不同熱身順序對於爆發力和速度表現的成績不會造成影響。

Purpose: This study was to compare the effect of different warm-up sequences [dynamic stretching→foam rolling (DS→FR) vs. foam rolling→dynamic stretching (FR→DS)] on power and speed performance. Method: Sixteen healthy male college students were recruited as subjects. Each subject completed three types of experimental treatments, including DS→FR, FR→DS, and the control group (jogging for 5 minutes) and were counterbalanced to avoid carryover effects. After the warm up, subjects performed tests of power (standing long jump and countermovement jump) and speed (30-meter speed). The order of the performance tests (standing long jump, countermovement jump, 30-meter speed) also was counterbalanced. Results: Repeated measures ANOVA revealed that both the DS→FR and FR→DS warm-up groups showed significantly better performance than the control group in standing long jump, countermovement jump, and 30-meter speed (p<.05). However, no significant difference in performance was found between the DS→FR and the FR→DS warm-up groups (p>.05). Conclusion: The results of this study indicate that the warm-up adding dynamic stretching and foam rolling regardless of its sequences could enhance the power and speed performance. In addition, this study also proves that different warm-up sequences have no effect on the performance of explosive power and speed performance.

目次
摘要……………………………………………………………………………I
英文摘要………………………………………………………………………II
誌謝辭………………………………………………………………………….III
目次……………………………………………………………………………IV
表次……………………………………………………………………………VI
圖次…………………………………………………………………………VII
第壹章 緒論……………………………………………………………………1
第一節 問題背景…………………………………………………………………1
第二節 研究目的…………………………………………………………………2
第三節 研究假設…………………………………………………………………3
第四節 名詞操作性定義…………………………………………………………3
第五節 研究範圍與限制…………………………………………………………4
第貳章 文獻探討………………………………………………………………5
第一節 動態伸展與爆發力和速度表現的相關研究……………………………5
第二節 滾筒按摩與爆發力和速度表現的相關研究……………………………7
第三節 動態伸展結合滾筒按摩與爆發力和速度表現的相關研究…………12
第四節 文獻總結………………………………………………………………14
第參章 研究方法……………………………………………………………15
第一節 研究對象………………………………………………………………15
第二節 研究設計………………………………………………………………15
第三節 實驗流程………………………………………………………………16
第四節 實驗工具………………………………………………………………17
第五節 實驗時間與地點………………………………………………………19
第六節 實驗步驟………………………………………………………………19
第七節 資料處理與統計分析…………………………………………………21
第肆章 結果與討論…………………………………………………………22
第一節 研究對象基本資料……………………………………………………22
第二節 不同熱身順序在爆發力與速度表現的差異情形……………………22
第三節 討論……………………………………………………………………27
第伍章 結論與建議…………………………………………………………30
第一節 結論……………………………………………………………………30
第二節 建議……………………………………………………………………30
參考文獻……………………………………………………………………….31
附錄……………………………………………………………………………37
附錄一：研究對象知情同意書…………………………………………………37
附錄二：實驗檢測紀錄表………………………………………………………38

表次
表 2-1滾筒按摩與爆發力和速度表現的相關研究整理……………...……………10
表 4-1研究對象基本資料……………………………………………...……………22
表 4-2不同熱身順序的爆發力與速度表現成績…………………………...………23
表 4-3不同熱身順序的立定跳遠成績變異數分析摘要表………………...………24
表 4-4不同熱身順序的垂直跳高成績變異數分析摘要表………………...………25
表 4-5不同熱身順序的30公尺衝刺成績變異數分析摘要表………..……………26
 
圖次
圖 3-1實驗流程圖…………………………………………………………………16
圖 3-2原地跑步機…………………………………………………………………17
圖 3-3滾筒…………………………………………………………………………17
圖 3-4皮尺…………………………………………………………………………18
圖 3-5 CASIO碼錶…………………………………………………………………18
圖 4-1不同熱身順序的立定跳遠成績圖…………………………………………24
圖 4-2不同熱身順序的垂直跳高成績圖…………………………………………25
圖 4-3不同熱身順序的30公尺衝刺成績圖………………………………………26

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