目的：近年來許多研究發現高強度熱身運動，包含動態與靜態的介入運動，可提高隨後的爆發力運動表現，此現象稱為活化後增能作用(post-activation potentiation, PAP)。本文的目的是透過文獻回顧探討上肢誘發PAP的效果。方法：透過文獻的回顧與分析。結果與結論：誘發PAP的原因可能與肌凝蛋白調節輕鏈磷酸化、提升運動單位招募及肌肉羽狀角度的改變有關；1-3組仰臥推舉，每組3-5下，負荷為85%-93% 1 RM，以及恢復8-12分鐘，可能有助於獲得最佳PAP的效果；然而，目前並無法針對高強度靜態熱身對誘發上肢PAP的效果做結論；儘管如此，建議運動員可將高強度動態熱身活動加入專項熱身運動中，以提升隨後的爆發力表現。

Purpose: Many studies have recently reported that warm-up with high intensity condition activities, including dynamic and static condition activities, named the postactivation potentiation (PAP), could induce improvements in subsequent explosive performance. The purpose of this study was to investigate the effects of PAP on the power performance in the upper limbs. Methods: Through reviewing previous studies. Results and Conclusion: The results indicate that the possible explanations for the PAP phenomenon might related with the phosphorylation of regulatory light chains, increases in recruitments of motor units, and the alteration of muscle fiber pennation angle. To optimize the PAP's effects, the 1-3 sets of bench press with 3-5 repetitions at 85%-93% 1 RM loads, and rest periods lasting 8-12 minutes is recommended for athletes. However, the limited studies are available to conclude the PAP effects of static condition activities for the upper limbs. Therefore, it is recommended to incorporate the high intensity dynamic condition activities into the specific warm-up activities to improve power performance in athletes.

熱身活動; 阻力運動; 專項熱身

warm-up activity; resistance exercise; specific warm-up