問題背景:近期文獻發現，人體以單側肘屈肌或膝伸肌進行一回合低強度離心阻力運動 (10%強度最大離心收縮：10%EC) 後，不會造成肌肉損傷，卻能有效產生重複訓練效應。但是，這些研究結果無法推論到人體平日從事全身性離心阻力運動上。目的:探討第一回合低強度全身性離心阻力運動後，是否能有效在間隔兩天後繼續進行一回合全身性高強度離心阻力運動產生保護效果。方法:招募16位坐式生活的健康男性成人，隨機分成實驗組及控制組，實驗組分別在9個不同阻力訓練機台預先進行一回合5組ᵡ10次10%EC，間隔兩天後，再繼續進行一回合5組ᵡ10次全身性80%離心阻力運動 (80%EC)；控制組僅進行一回合5組ᵡ10次全身性80%EC。在每回合離心阻力運動前與離心阻力運動後第0-5天，分別檢測最大等長肌力及肌肉酸痛，並以二因子混合設計變異數分析，針對每個依變項在二組間的變化進行比較。結果: 實驗組進行10%EC後無對全身九個不同離心運動的肌群引起明顯肌肉酸痛 (p>.05) 與造成肌力下降 (p>.05)，但是在10%EC後第2天進行 80%EC訓練後，顯著比僅做80%EC控制組引起較小程度肌肉酸痛 (如：肘屈肌群、胸大肌群、膝屈肌群，p<.05) 與肌力下降率 (如: 肘屈肌群、膝伸肌群，p<.05)。結論: 進行全身性10%EC後，不會引起肌肉損傷，且能在間隔兩天後繼續進行一回合全身性高強度離心阻力運動時，有效降低引起肌肉損傷的保護效果。

Background: An initial bout of low-intensity eccentric contractions (10% eccentric exercise, 10%EC) that does not result in muscle damage can still confers some protection against subsequent more demanding eccentric exercise, but practical application of this finding has not been investigated. Purpose: To test the hypothesis that 10%EC would confer protective effect on all muscles involved in the subsequent bout of more demanding eccentric exercise. Methods: Sixteen young men were placed to an experimental (Exp) or a control (CON) group (n=8/group). Exp group performed five sets of ten 10%EC for each of nine resistance exercises performed on resistance training machines, in a counterbalanced order among the participants in the same day. Two days later, Exp group performed five sets of ten EC for each exercise with a heavier load of 80% of pre-exercise maximal isometric strength (80%EC). CON group only performed 80%EC. Changes in maximal isometric strength and muscle soreness of each muscle before, immediately after, and 1-5 days after 80%EC were compared among groups by a mixed-design of two-way ANOVA. Results: The 10%EC did not change any of the dependent variables. All variables significantly changed after 80%EC for both groups, but the changes were significantly smaller and the recovery was significantly faster (p<.05) for Exp than CON group. Conclusion: These results showed that 10%EC was effective for attenuating the magnitude of muscle damage after 80%EC performed 2 days later for all muscles involved in subsequent more demanding eccentric exercises.

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