女子田径运动员单组力量训练与多组力量训练效果比较被引量：2

Effects of Single-set and Multiple-set Strength Training in Female Athletes

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摘要比较女子田径运动员单组力量训练和多组力量训练的效果差异。27名有一定力量训练基础的女子田径运动员随机分配在单组力量训练组（ss组）（n=9），多组（三组）力量训练组（MS组）（n=9），以及控制组（CON组）（n=9）。两个力量训练组进行6周、每周两次的力量训练。训练内容包括：双腿屈伸、双腿弯举、腹肌收缩，坐位大腿内收外展、坐式卧推、坐姿滑轮侧下拉。ss组的力量训练为完成1组所有动作，每个动作重复6～9次直至疲劳；MS组完成3组所有动作，每个动作重复6～9次（组间间隔时间为2min）。分别在力量训练前、力量训练后三天测试受试者腿屈伸和坐式卧推的最大力量。结果显示，两个力量训练组腿屈伸最大力量都有明显提高（MS组提高15％，SS组提高6％；P〈0．05）；坐式卧推最大力量仅MS组明显提高（提高10％）。CON组没有显著性变化（P〉0．05）。综上所述，多组力量训练与单组力量训练相比，更有利于女子田径运动员最大力量的提高。 The aim of this study was to compare the effects of single-set and multiple-set strength training on female ath- letes. Twenty seven female athletes with basic experience in strength training were randomly grouped in to a single-set group（ n = 9）, a 3-set group （n = 9）, or a non-training control group（ n = 9 ）. Both training groups underwent a whole-body strengthening program,exercising 2 days a week for 6 weeks. Exercises included bilateral leg extension, bilateral leg curl, abdominal crunch, seated hip adduction/abduction, seated bench press, and lateral pull-down. The single-set group＇ s pro- gram consisted of only 1 set of 6-9 repetitions until failure,whereas the multiple-set group trained with 3 sets of 6-9 repeti- tions until failure（ with 2 minutes rest interval between sets）. Two times before and 3 days after termination of the training program, subjects were tested for their 1 repetition maximum strength on the bilateral leg extension and the seated bench press machine. Both training groups made significant strength improvements in leg extension（ multiple-set group, 15 % ;sin- gle-set group,6% ;P 〈 0.05 ）. However, in the seated bench press only the 3-set group showed a significant increase in maximal strength（ 10% ）. No significant differences were found in the control group. These findings suggest that superior strength gains occurred following 3-set strength training compared with single-set strength training in female athletes with basic experience in resistance training.

作者王坤曹建民李妍

机构地区无锡职业技术学院北京体育大学新疆农业大学体育部

出处《沈阳体育学院学报》 CSSCI 北大核心 2013年第4期118-121,共4页 Journal of Shenyang Sport University

关键词力量训练训练量训练强度女田径运动员 strength training training volume training intensity female athletes

分类号 G808.12 [文化科学—体育训练]

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