以手機應用軟體進行八週高強度循環訓練對健康成人身體組成、運動表現與體適能效益之影響

The Effects of App-Guided Eight Weeks High-Intensity Circuit Training on Body Composition, Exercise Performance, and Physical Fitness Benefits in Health Adult

趙曜(Yao Chao) ； 田政文(Cheng-Wen Tien) ； 黃俊清(Jiun-Ching Huang) ； 林廣聞(Guang-Wen Lin) ； 黃文經(Wen-Ching Huang)

《運動教練科學》 65期 (2022/03) Pp. 47-60

https://doi.org/10.6194/SCS.202203_(65).0004

摘要

目的：探討高強度循環訓練對健康成人之身體組成、運動表現、體適能效益、睡眠與壓力之影響。方法：訓練動作依專業教練教導，並利用手機應用軟體（mobile application, app）進行八週體適能引導，實驗以隨機分組與平行設計實驗方式進行，並以常用體適能檢測進行前後測評估成效。本研究收案共招募30位平均年齡為28歲且三個月內無規律運動習慣之受試者，以隨機分組方式分為運動介入實驗組與對照組各15人次，實際完成八週訓練的受試者人數為實驗組12人，對照組10人。在實驗進行前先確認受試者之動作正確性與app使用後，進行連續八週、每週兩天與每天三組之運動課程，搭配心律監測為最大心跳率60%-85%之高強度循環訓練，於實驗前、後進行體適能檢測（2分鐘伏地挺身、2分鐘仰臥起坐、T字敏捷跑與心肺適能）、身體測量（身體組成、腰圍及臀圍）以及問卷填寫瞭解介入之影響。結果：八週訓練前、後控制組各項數值無顯著差異，而實驗組之體適能檢測及身體測量各項指標成績顯著高於前測。另外，實驗組在體脂、腰圍、肌肉量、兩分鐘伏地挺身、兩分鐘仰臥起坐、立定跳遠與壓力指數部分的成績亦顯著優於控制組，但睡眠品質部分則無效益。結論：應用app可有效提升體適能與壓力改善之效益，對於面對嚴重特殊傳染性肺炎疫情（新冠疫情）下的居家防疫生活能提供另一運動型態，進而達到健康促進之效益。

關鍵字

app輔助教學 ； 健康促進 ； 徒手健身 ； 居家運動

並列摘要

Purpose: The purpose of this study is to investigate the effects of high-intensity circuit training (HICT) on the body composition, exercise performance, physical fitness benefits, sleep, and stress in the young generation. Methods: HICT training, guided by certificated trainer and mobile application (app), was implemented for eight weeks. This experiment was designed by random assignment and parallel design, and the physical fitness tests were applied to evaluate the effects of HICT. A total of 30 subjects with an average age of about 28 years and irregular exercise habits within three months were recruited for this study and were randomly divided into exercise intervention experimental group (n = 15) and control group (n = 15). The actual number of people who completed the eight weeks was 12 and 10 in experimental group and the control group, respectively. The correctness of the subjects' movements and proper app software operation were confirmed before the experiment, and then HICT was conducted for eight consecutive weeks with three times per day and two days per week and the maximum heart rate at 60%–85% was monitored and maintained by heart rate device. The physical fitness (2-minute push-up, 2-minute sit-up, agility T-test, and cardiorespiratory fitness), anthropometry (body composition, waistline, and hipline), and questionnaires were evaluated as dependent variables before and after HICT intervention. Results: After eight weeks of exercise intervention, the post-test of physical fitness and anthropometry in the experimental group significantly showed the improvement as compared to pre-test, but not in control group. Besides, the body fat, waistline, muscle mass, 2-minute push-up, 2-minute sit-up, standing long jump, and stress, also demonstrated the significantly higher improvement in experimental group than control group with eight weeks of exercise intervention. Conclusion: The app could effectively enhance the benefits of physical fitness and stress improvement and provide another form of exercise for home life with the Coronavirus Disease-2019 (COVID-19) epidemic impacts to achieve the health promotion effects.

並列關鍵字

app-assisted teaching ； health promotion ； calisthenics ； home exercise

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