對中高齡者身體功能有益之伸展課程要素

本文目的在於探討有效增進中高齡者步態及日常生活能力之伸展課程設計條件並整理出適合中高齡者之伸展課程，以作為日後做為中高齡健康促進相關人員之課程設計參考。研究發現靜態伸展課程能改善步態與日常生活功能使用最普遍之估算總訓練次數約90次，訓練部位為股四頭肌與腿後肌群，為期6週，一週5天，每天1次，反覆3次，每次伸展停留60秒；最低總訓練次數之估算約30次，訓練部位為腿後肌群，為期至少6週，一週至少5天，每天1次，反覆1次，每次伸展停留15秒。此外，肌力訓練或振動結合伸展之複合式訓練雖可增進柔軟度但無增進肌力之效果，其訓練期介於10－12週，1週訓練3次。

關鍵字

柔軟度；步態；日常生活能力；運動處方；獨立生活

並列摘要

The purpose of this review was to clarify the effective stretching program for the elderly in order to increase their walking gait and activities of daily living (ADL) and also to be an useful reference for practitioners in health promotion. Previous studies found that the effective static stretching programs were once a day and five training sections per week for 6 weeks and each training section included 3 repetitions, 60 seconds for each repetition, and total 90 repetitions. The common stretching areas were for quadriceps and hamstrings. This program could be used to improve gait and ADL for the elderly. However, the minimal stretching program for hamstrings was a repetition for 15 seconds, once a day, 5 times a week and at least 6 weeks. Moreover, many multiple training programs (MTP) adopt either muscular strength or vibration training with stretching. The training period was 3 times a week for 10 to 12 weeks. The MTP may enhance capacity in flexibility but not in muscular strength.