Publication:

肌力介入的團體有氧運動課程對社區老年人平衡能力之影響

台灣的人口結構逐漸往高齡化社會發展。研究證實運動對於老年人有所幫助，較多的老年人開始從事身體活動。就跌倒而言，老年人擔心發生這類意外傷害將影響到他們的日常生活，希望能夠藉由運動能夠改善或維持平衡能力。

在台灣舊式的團體課程類型多屬有氧運動，較少於課程中介入肌力訓練，本研究目的為探究增加介入肌力訓練的團體運動與普通的有氧運動對於國內老年人平衡能力之影響，並探討兩種課程中何種對於老年人平衡能力有較大的效益。

在台中市軍功社區與陳平社區取自願參與檢測並符合篩選條件受試者，各社區約15-20名。填寫健康狀況問卷、體能活動適應問卷、體適能檢測受試者同意書後即參與前測，檢測靜態平衡能力與功能性體適能；兩社區隨機分有氧肌力組與有氧組介入運動課程，每週2次、每次1小時，共32堂課；運動課程結束後，隨即進行後測。

有氧肌力組有17名，有氧組有14名完成前後測與運動課程。有氧肌力組與有氧組進步幅度比較，統計結果指出平衡能力測試在非慣用腳前後站立（p<.05）有顯著差異，功能性體適能測試在兩分鐘抬膝（p<.05）、功能性伸直（p<.001）有顯著差異。

雖然本研究結果針對運動課程是否加入肌力訓練並沒有顯著改善老年人平衡能力，但由數據可知在團體運動課程中加入肌力訓練確實有改善平衡能力的趨勢，表示介入有氧肌力運動課程能使老年人花費相同的時間，取得更大的功效。日後社區進行相關團體課程時，提供老年人用以改善其平衡能力，並使較少走出戶外的老年人投入運動參與。

Group exercise programs for elderly in Taiwan communities were almost composed of aerobic and stretching exercises, but with no strength training.

To compare the effect of balance ability and functional fitness in elderly participates in either aerobic exercise program or aerobic exercise program with 20-min strength training.

Forty independent participants over sixty-five years old were recruited from two communities. First, participants wrote HHQ and PAR-Q. Exercise intervention included 1-hr exercise program, twice a week, for totally sixteen weeks. Aerobic exercise intervention included 30-min aerobic exercise, while strength training intervention was composed of 10-min aerobic exercise, and 20-min strength training, both groups required to do 10-min warm-up, 10-min cool down, and 10-min stretching. The measurement for statical balance were single leg stand with open/close eyes, parallel stance, tandem stance; for functional fitness was Senior Fitness Test (SFT), which included testing on aerobic endurance, lower-body strength, agility, dynamic balance, low-body flexibility, and functional balance ability. Both groups were tested before and after the 16 weeks exercise intervention programs. Pair t-test and repeated measure t-test were used to compare the difference between pre- and post-test of aerobic group and strength training group.

Tandem stance(p<.05) were significantly difference between strength training group and aerobic exercise group. The SFT of strength training group was significantly higher than the aerobic group in the scores of 2-min step test(p< .05), and functional reach(p< .001).

Combining strength training intervention to group exercise programs had improved the functional fitness for the older adults.