目的：本研究探討不同角度伸展六週訓練後平衡、柔軟度與運動表現之差異。方法：於清華大學招募受試者，經由分組分成無伸展、20度伸展、30度伸展與自主伸展四組，經由六週的伸展訓練後使用相依樣本t檢定考驗前後測在六週訓練後平衡與柔軟度之差異，並單次進行運動表現前後測考驗，再將前測分數減去後測分數得出進步幅度使用獨立樣本單因子變異數分析進行考驗。結果：在柔軟度左右腳背屈與運動表現垂直立定摸高方面，20度、30度與自主伸展之後測皆顯著高於前測，且20度與30度的左右腳背屈顯著優於無伸展，30度垂直立定摸高顯著於無伸展。結論：由上述結果可得知，經由伸展訓練過後皆可增加自身的關節柔軟度，且在短時間的伸展下可以增加垂直立定摸高的運動表現，且伸展強度越高進步幅度越明顯，因此建議未來若有需要進行伸展訓練，則可加強伸展強度，提高伸展之效益。

Purpose: This study explored differences in balance, flexibility and performance after six weeks of stretching at different angles. Methods: The subjects were recruited in Tsinghua University, divided into four groups by random grouping: no stretch, 20-degree stretch, 30-degree stretch, and voluntary stretch. The difference between balance and softness, and a single pre- and post-test test of sports performance, and then the pre-test score minus the post-test score to obtain the improvement range was tested by independent sample single-factor variance analysis. Results: In terms of softness, left and right instep dorsiflexion and sports performance, the post-measurement of 20 degrees, 30 degrees and voluntary stretching were significantly higher than the pre-measurement, and the left and right instep dorsiflexion of 20 degrees and 30 degrees were significantly better than those without stretching. 30-degree vertical standing height is significantly better than no stretching. Conclusion: From the above results, it can be known that after stretching training, the joint flexibility can be increased, and the sports performance of vertical standing height can be increased under short-term stretching, and The higher the stretching intensity, the more obvious the progress. Therefore, it is recommended that if stretching training is needed in the future, the stretching intensity can be strengthened to improve the benefits of stretching.

中文摘要 I
ABSTRACT II
目次 III
表次 VI
圖次 VI
第一章 緒論 1
第一節 研究背景 1
第二節 研究目的 3
第三節 名詞操作型定義 3
第四節 研究範圍與限制 6
第二章 文獻探討 7
第一節 伸展的重要性 8
第二節 伸展對柔軟度與平衡的影響 9
第三節 伸展對提升運動表現之影響 11
第四節 文獻總結 12
第三章 研究方法 14
第一節 研究架構 14
第二節 研究對象 14
第三節 研究日期與地點 15
第四節 研究器材與設備 15
第五節 實驗場地與儀器架設 18
第六節 實驗流程與步驟 19
第七節 資料處理與統計分系 21
第四章 結果 23
第一節 受試者基本資料 23
第二節 前測各組柔軟度、平衡與運動表現比較表 23
第三節 不同伸展組別前後測柔軟度、平衡與運動表現差異 24
第四節 不同伸展組別進步幅度柔軟度、平衡與運動表現差異 26
第五章 討論與結論 28
第一節 柔軟度 28
第三節 運動表現 30
參考文獻 33

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