Physical Education and Sports Department, Cumhuriyet University , Sivas, Turkey.
J Sports Sci Med. 2012 Sep 1;11(3):468-74. eCollection 2012.
Although there are many studies demonstrating increased trunk activation under unstable conditions, it is not known whether this increased activation would translate into meaningful trunk strength with a prolonged training program. Additionally, while balance-training programs have been shown to improve stability, their effect on specific joint proprioception is not clear. Thus the objective of this study was to examine training adaptations associated with a 10-week instability-training program. Participants were tested pre- and post-training for trunk extension and flexion strength and knee proprioception. Forty-three participants participated in either a 10-week (3 days per week) instability-training program using Swiss balls and body weight as resistance or a control group (n = 17). The trained group increased (p < 0. 05) trunk extension peak torque/body weight (23.6%) and total work output (20.1%) from pre- to post-training while the control group decreased by 6.8% and 6.7% respectively. The exercise group increased their trunk flexion peak torque/body weight ratios by 18.1% while the control group decreased by 0.4%. Knee proprioception (combined right and left joint repositioning) improved 44.7% from pre- to post-training (p = 0.0006) and persisted (21.5%) for 9 months post-training. In addition there was a side interaction with the position sense of the right knee at 9 months showing 32.1% (p = 0.03) less deviation from the reference angle than the right knee during pre-testing. An instability-training program using Swiss balls with body weight as resistance can provide prolonged improvements in joint proprioception and core strength in previously untrained individuals performing this novel training stress which would contribute to general health. Key pointsAlthough traditional free weight resistance exercises have been recommended as most beneficial for improving strength and power in athletes (Behm et al., 2010b), an IT program using Swiss balls and body weight as a resistance may provide an alternative starting point for the sedentary untrained population.As it is well documented that force or strength is decreased when unbalanced (Behm et al., 2010b) and balance-training programs improve balance (Behm and Kean 2006), this type of instability RT program can provide significant adaptations to improve trunk strength especially with the untrained.This type of training should also be incorporated into a new program as the improvements in joint proprioception may help protect from joint injuries over a protracted period.The finding that improved joint proprioception persists for months after training should be emphasized to those individuals whose training is regularly or inconsistently interrupted.
虽然有许多研究表明在不稳定条件下躯干激活增加，但尚不清楚这种增加的激活是否会在长期训练计划中转化为有意义的躯干力量。此外，虽然平衡训练计划已被证明可以提高稳定性，但它们对特定关节本体感觉的影响尚不清楚。因此，本研究的目的是检查与 10 周不稳定训练计划相关的训练适应性。参与者在训练前和训练后进行躯干伸展和屈曲力量以及膝关节本体感觉测试。43 名参与者参加了为期 10 周（每周 3 天）的使用瑞士球和体重作为阻力的不稳定训练计划，或对照组（n = 17）。训练组在训练前至训练后的躯干伸展峰值扭矩/体重（23.6%）和总功输出（20.1%）均增加（p < 0.05），而对照组分别减少 6.8%和 6.7%。锻炼组的躯干屈曲峰值扭矩/体重比增加了 18.1%，而对照组则减少了 0.4%。膝关节本体感觉（右膝和左膝联合重定位）从训练前至训练后改善了 44.7%（p = 0.0006），并在训练后 9 个月持续（21.5%）。此外，在 9 个月时，右膝的位置感觉存在侧面相互作用，显示出比右膝在预测试时偏差减少 32.1%（p = 0.03）。使用瑞士球和体重作为阻力的不稳定训练计划可以为以前未接受过训练的个体提供关节本体感觉和核心力量的长期改善，这将有助于整体健康。关键点虽然传统的自由重量抗阻运动已被推荐为提高运动员力量和力量最有益的方法（Behm 等人，2010b），但使用瑞士球和体重作为阻力的 IT 计划可能为久坐不动的未受过训练的人群提供了一个替代起点。由于众所周知，不平衡时力量或力量会降低（Behm 等人，2010b），平衡训练计划可以提高平衡（Behm 和 Kean 2006），因此这种类型的不稳定 RT 计划可以提供显著的适应性来提高躯干力量，特别是对于未经训练的人。这种类型的训练也应该纳入新的计划，因为关节本体感觉的改善可能有助于在较长时间内防止关节受伤。应该向那些经常或不规律中断训练的人强调训练后关节本体感觉持续数月的发现。
