Training for Flexibility

除了肌肉的力量及耐力訓練外，柔軟度練習也是非常重要。具備良好的柔軟度不但可以使動作進行得更暢順，而且亦有助於預防運動創傷。要增進柔軟度可透過多做伸展運動而達成，不過做伸展運動時應避免彈跳性的動作，以防止觸發肌肉的牽張性反射 (stretch reflex)。美國運動醫學會（1998）建議伸展運動只宜做到稍有不適的感覺而不要達至痛楚的程度。此外，每週亦應有2至3次的柔軟度練習。

References

1. Fox, E. L., Bowers, R. W., and Foss, M. L. (1993). The Physiological Basis for Exercise and Sport (5th ed.). Dubuque, IA: Wm. C. Brown.

2. Pollock, M. L., Gaesser, G. A., Butcher, J. D., Despres, J-P, Dishman, R. K., Franklin, B. A., & Garber, C. E. (1998). ACSM Position Stand: The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Medicine and Science in Sports and Exercise, 30(6), 975-991.

3. Sharkey, B. J. (1986). Coaches Guide to Sport Physiology. Champaign, IL: Human Kinetics.

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最近更新日期（Last Updated）：2009-04-04