运动表象训练对肌肉力量的作用
摘要
在训练初期,由于神经适应性改变而引起肌肉力量增加，而末期则由于肌肉的生理性肥大而引起。研究表明年轻人能够通过低强度的身体训练结合高强度心理活动的运动表象训练而达到力量的增加；相反，通过低强度的身体训练结合低强度心理活动的运动表象训练却没有力量增加的效果。基于该研究结果，本研究假设，影响老年人肌肉力量增加的主要因素是训练时以中枢神经系统兴奋为主的心理活动在训练初期，由于神经适庆性改变而引起肌肉力量增加，而末强度，同时心理活动强度的增加是低强度身体训练时肌肉力量增加的首要机制。本研究通过三个实验来探讨这一问题。
首先，比较内部和外部表象训练增加肌肉力量的作用。将18名年轻健康研究参与者随机分为三组：内部表象训练组(IMI组)，外部表象训练组(EMI组)以及无训练对照组(CTRL组)。实验前后分别测试了研究参与者的肌肉力量、表面肌电图(EMG)和与运动相关的皮层电位(MRCP)。发现，只有IMI组的肌肉力量出现了显著增加,也只有IMI组的MRCP值出现了显著增加。其次，研究内部表象训练时不同心理活动强度在老年人肌肉力量增加中的作用。将19名健康老年人随机分为两组：低强度身体训练(30%MVC)结合表象训练组(HME组)；低强度身体训练结合表象训练同时观看感兴趣的娱乐节目组(LME组)。实验前后均测试研究参与者的肌肉力量、内部EMG和MRCP值。结果发现，HME组的肌肉力量增加13.8%，LME组的肌两内力量公增加5.0%。并且，HME组的MRCP值显著性增加28.6%。最后，探讨运动表象训练对老年人肌肉力量的作用及其机制。将27名健康老年人随机分为运动表象结合低强度身体训练组(MIT),传统力量训练组(CST)和CTRL组。实验前后测试了研究参与者的肌肉力量，EMG值MRCP值。CST组的肌肉力量增加了17.6%，MTI组力量也显著增加了13.8%，CTRL组的力量无显著增加。并且，只有MTI组MRCP显著增加(28.6%)。本研究得到以下结论：内部表象训练方法更有助于肌肉力量的增加；老年人的肌肉力量的增加主要取决于训练过程中大脑活动的强度；同时老年人肌肉力量增加的一个主要机制是训练时中枢神经系统的兴奋。
It is well known that, to strengthen a muscle one should perform trainingthat involves lifting heavy loads or working against high-resistance.Also, it is widely accepted that muscle strengthgains are primarily fromneural adaptations in the early stage and from muscle hypertrophy in thelater stage of training. We have recently reported that young adults canachieve substantial voluntary strength gains in the elbow flexors withtraining involving low resistance but strong mental effort. In contrast,individuals who trained with the same low-intensity contractions but withlow mental effort had no improvement in strength. Based on thesepreliminary findings, we hypothesized that, similar to young adults,muscle strength improvements in the elderly also depend primarily on thelevel of mental effort during training, not the training intensity(resistance) per se. We also hypothesized that an increase in the centralnervous system (CNS) drive is the primary mechanism that mediatesstrength improvements induced by the low-intensity training.
The purpose of the first study was to compare the effect of internal orfirst-person perspective imagery with that of external or third-personperspective imagery in increasing voluntary muscle strength. Eighteen(18) young healthy subjects were randomly assigned to one of three groups:internal mental imagery (IMI), external mental imagery (EMI), or ano-practice control (CTRL) group. Training lasted for6weeks (15min/day,5days/week). The participants' right-elbow flexor musclestrength and motor activity-related cortical potential (MRCP) directlyrelated to the strength production were measured before and aftertraining. Only the IMI grouped showed significant strength gain (10.8±2.7%, P<.01) while the EMI (4.8±4.3%, P>.10) and CTRL (-3.0±2.6%, P>.05) group did not. Similarly, only the IMI groupdemonstrated a significant enhancement in. the MRCP (16.1%, P=0.015)but. the EMI and CTRL groups did not. These results suggest that trainingby internal Imagery of forceful muscle contractions increases brainactivation level that might translate to greater descending command fromcortical control centers to the target muscle,leading to the strengthimprovement.
The purpose of the second study was to invest the mental effect inincreasing voluntary muscle strength in elderly people. Nineteen healthyelderly (age:74±6.7yr,3women) volunteers were randomly assignedinto2groups: Low-intensity (30%maximal voluntary contraction [MVC])physical exercise with high mental effort (HME) group, Low-intensity (30%maximal voluntary contraction [MVC]) physical exercise with low mentaleffort.(LME) group. Training lasted for12weeks (10min/day,5days/week).The participants' right-elbow flexor muscle strength, surface EMG andmotor activity-related cortical potential (MRCP) directly related to thestrength production were measured before and after training. The HMEgroup had significant strength gains (13.8%, P=0.002) at the end oftraining, On the other hand, the LME group which also trained with30%MVC intensity had only5%(P=0.045) strength gain. Surprisingly, onlythe HME group demonstrated a significant enhancement in the MRCP (28.6%,P <0.005) but the LME (-2.9%, P=0.803) group did not. It is concludedthat: the level of mentaleffort related to maximal muscle activation doesindeed play a crucial role in determining voluntary strength gains inthe elderly.
Tne purpose of tne third study was to explore the effect of motor imagerytraining (MIT) on increasing voluntary muscle strength and relatedcentral nervous system adaptations in elderly people. Twenty-sevenhealthy elderly (age:75±7.9yrs,8women) volunteers were randomlyassigned into3groups: Low-intensity (30%maximal voluntary contraction[MVC]); physical exercise combined with MIT group, CST group (trained withhigh-intensity muscle contractions), or a no-practice control (CTRL)group. MIT and CST lasted for12weeks (5sessions/week). Theparticipants' right-elbow flexor muscle strength, electromyography(EMG), and motor activity-related cortical potential (MRCP) directlyrelated to the strength production were measured before and aftertraining. The CST group had the highest strength gain (17.6%, P<0.001),the MIT group also had significant strength gainst (13.8%, P<0.001), whichwas not statistically different from that of the GST group even thoughthe exercise intensity for the MIT group was only30%MVC level. Theno-practice CTRL group did not have significant strength changes.Surprisingly, only the MIT group demonstrated a significant enhancementin; the MRCP (28.6%, P<0.001); the MRCP increase in CST group was atboarder-line significance level (9.9%, P=0.061) and that for CTRL groupwas the lowest (4.9%, P=0.539). These results suggest that MIT combined with low-intensity physical exercise is an effective method for voluntarymuscle strengthening. Training of the cortical motor control centersmight translate to greater descending command to the target muscle,leading to strength gains in elderly people.
This research based on these three pilot studies concluded that(1)it ispossible to gain muscle strength by mental training alone;(2)imaginedand physically executed motor actions share common neuralsubstrates;(3)A major mechanism for the increase in muscle strength inthe elderly is the excitement of the central nervous system in training.
首先，比较内部和外部表象训练增加肌肉力量的作用。将18名年轻健康研究参与者随机分为三组：内部表象训练组(IMI组)，外部表象训练组(EMI组)以及无训练对照组(CTRL组)。实验前后分别测试了研究参与者的肌肉力量、表面肌电图(EMG)和与运动相关的皮层电位(MRCP)。发现，只有IMI组的肌肉力量出现了显著增加,也只有IMI组的MRCP值出现了显著增加。其次，研究内部表象训练时不同心理活动强度在老年人肌肉力量增加中的作用。将19名健康老年人随机分为两组：低强度身体训练(30%MVC)结合表象训练组(HME组)；低强度身体训练结合表象训练同时观看感兴趣的娱乐节目组(LME组)。实验前后均测试研究参与者的肌肉力量、内部EMG和MRCP值。结果发现，HME组的肌肉力量增加13.8%，LME组的肌两内力量公增加5.0%。并且，HME组的MRCP值显著性增加28.6%。最后，探讨运动表象训练对老年人肌肉力量的作用及其机制。将27名健康老年人随机分为运动表象结合低强度身体训练组(MIT),传统力量训练组(CST)和CTRL组。实验前后测试了研究参与者的肌肉力量，EMG值MRCP值。CST组的肌肉力量增加了17.6%，MTI组力量也显著增加了13.8%，CTRL组的力量无显著增加。并且，只有MTI组MRCP显著增加(28.6%)。本研究得到以下结论：内部表象训练方法更有助于肌肉力量的增加；老年人的肌肉力量的增加主要取决于训练过程中大脑活动的强度；同时老年人肌肉力量增加的一个主要机制是训练时中枢神经系统的兴奋。
It is well known that, to strengthen a muscle one should perform trainingthat involves lifting heavy loads or working against high-resistance.Also, it is widely accepted that muscle strengthgains are primarily fromneural adaptations in the early stage and from muscle hypertrophy in thelater stage of training. We have recently reported that young adults canachieve substantial voluntary strength gains in the elbow flexors withtraining involving low resistance but strong mental effort. In contrast,individuals who trained with the same low-intensity contractions but withlow mental effort had no improvement in strength. Based on thesepreliminary findings, we hypothesized that, similar to young adults,muscle strength improvements in the elderly also depend primarily on thelevel of mental effort during training, not the training intensity(resistance) per se. We also hypothesized that an increase in the centralnervous system (CNS) drive is the primary mechanism that mediatesstrength improvements induced by the low-intensity training.
The purpose of the first study was to compare the effect of internal orfirst-person perspective imagery with that of external or third-personperspective imagery in increasing voluntary muscle strength. Eighteen(18) young healthy subjects were randomly assigned to one of three groups:internal mental imagery (IMI), external mental imagery (EMI), or ano-practice control (CTRL) group. Training lasted for6weeks (15min/day,5days/week). The participants' right-elbow flexor musclestrength and motor activity-related cortical potential (MRCP) directlyrelated to the strength production were measured before and aftertraining. Only the IMI grouped showed significant strength gain (10.8±2.7%, P<.01) while the EMI (4.8±4.3%, P>.10) and CTRL (-3.0±2.6%, P>.05) group did not. Similarly, only the IMI groupdemonstrated a significant enhancement in. the MRCP (16.1%, P=0.015)but. the EMI and CTRL groups did not. These results suggest that trainingby internal Imagery of forceful muscle contractions increases brainactivation level that might translate to greater descending command fromcortical control centers to the target muscle,leading to the strengthimprovement.
The purpose of the second study was to invest the mental effect inincreasing voluntary muscle strength in elderly people. Nineteen healthyelderly (age:74±6.7yr,3women) volunteers were randomly assignedinto2groups: Low-intensity (30%maximal voluntary contraction [MVC])physical exercise with high mental effort (HME) group, Low-intensity (30%maximal voluntary contraction [MVC]) physical exercise with low mentaleffort.(LME) group. Training lasted for12weeks (10min/day,5days/week).The participants' right-elbow flexor muscle strength, surface EMG andmotor activity-related cortical potential (MRCP) directly related to thestrength production were measured before and after training. The HMEgroup had significant strength gains (13.8%, P=0.002) at the end oftraining, On the other hand, the LME group which also trained with30%MVC intensity had only5%(P=0.045) strength gain. Surprisingly, onlythe HME group demonstrated a significant enhancement in the MRCP (28.6%,P <0.005) but the LME (-2.9%, P=0.803) group did not. It is concludedthat: the level of mentaleffort related to maximal muscle activation doesindeed play a crucial role in determining voluntary strength gains inthe elderly.
Tne purpose of tne third study was to explore the effect of motor imagerytraining (MIT) on increasing voluntary muscle strength and relatedcentral nervous system adaptations in elderly people. Twenty-sevenhealthy elderly (age:75±7.9yrs,8women) volunteers were randomlyassigned into3groups: Low-intensity (30%maximal voluntary contraction[MVC]); physical exercise combined with MIT group, CST group (trained withhigh-intensity muscle contractions), or a no-practice control (CTRL)group. MIT and CST lasted for12weeks (5sessions/week). Theparticipants' right-elbow flexor muscle strength, electromyography(EMG), and motor activity-related cortical potential (MRCP) directlyrelated to the strength production were measured before and aftertraining. The CST group had the highest strength gain (17.6%, P<0.001),the MIT group also had significant strength gainst (13.8%, P<0.001), whichwas not statistically different from that of the GST group even thoughthe exercise intensity for the MIT group was only30%MVC level. Theno-practice CTRL group did not have significant strength changes.Surprisingly, only the MIT group demonstrated a significant enhancementin; the MRCP (28.6%, P<0.001); the MRCP increase in CST group was atboarder-line significance level (9.9%, P=0.061) and that for CTRL groupwas the lowest (4.9%, P=0.539). These results suggest that MIT combined with low-intensity physical exercise is an effective method for voluntarymuscle strengthening. Training of the cortical motor control centersmight translate to greater descending command to the target muscle,leading to strength gains in elderly people.
This research based on these three pilot studies concluded that(1)it ispossible to gain muscle strength by mental training alone;(2)imaginedand physically executed motor actions share common neuralsubstrates;(3)A major mechanism for the increase in muscle strength inthe elderly is the excitement of the central nervous system in training.
引文
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