高齡者應該等張訓練或等長訓練？8周不同模式阻力訓練對社區高齡者功能性體適能效益之研究

A Comparative Analysis of the Effect of 8 Weeks Resistance Exercise Training Between Isotonic and Isometric in Community-dwelling Older Adults

顏政通(Cheng-Tung Yen) ； 邱柏豪(Po-Hao Chiu) ； 何信弘(Hsin-Hung Ho)

《臺大體育學報》 44輯 (2023/03) Pp. 15-29

https://doi.org/10.6569/NTUJPE.202303_(44).0002

摘要

高齡化已是無可爭辯的全球性現象，運動已被驗證為健康老化最佳方案，本研究旨在探討等張阻力訓練、等長阻力訓練及多元性運動訓練這三類運動介入對高齡者功能性體適能之影響與差異。基此，本研究招募居住於臺北市65歲以上中高齡者為研究對象，共計74名（平均年齡72.0±5.7歲），分為3組，分別接受8週之等張阻力（n=26）、等長阻力（n=21）及多元性運動（n=27）訓練，並以功能性體適能檢測、握力檢測及睜眼單足站測驗評估介入效益。從研究結果我們發現：（一）等張訓練組在上肢肌力、下肢肌力、靜態平衡、動態平衡與握力皆顯著進步；（二）等長訓練組在上肢肌力、下肢肌力及握力皆顯著進步；（三）多元運動訓練組在上肢肌力、下肢肌力、心肺耐力皆顯著進步。整體而言，等張肌力在8周介入期間對於功能性體適能改善的項目上，優於多元運動及等長訓練，建議8周的高齡者運動方案可依據目標採取相應方案：（一）重視改善肌力與平衡能力，可採用等張收縮訓練方案；（二）重視肌力與握力改善，可採用等長收縮訓練方案；（三）兼顧肌力與心肺耐力，可採用多元性運動訓練為主要方案。

關鍵字

運動介入 ； 握力 ； 健康促進

並列摘要

Ageing is an indisputably global phenomenon, and exercise are often identified as the best solution to help the elderly be in healthy aging status. The objective of our study is to verify the effects of three different types of exercise training on functional fitness in older people, namely isotonic resistance training (IST), isometric resistance training (ISM) and All in One exercise group training (AIO). We recruited 74 participants aged 65 or older who lived in Taipei City, with an average age of 72.0± 5.7 years. Participants were divided into 3 groups and received 8 weeks of different types of exercise training, according to the type of training and the number of people, the IST group (n=26), the ISM group (n=21) and the AIO group (AIO) (n=27). Functional fitness tests, grip strength tests, and open-eye monopod tests were all used to assess changes in participants' performance. We specifically found the following results. First of all, IST group has significantly improved the performance of upper limb muscle strength, lower limb muscle strength, static balance, dynamic balance and grip strength. Secondly, ISM Group's performance in upper limb muscle strength, lower limb muscle strength and grip strength has improved significantly. Third, AIO Group has made significant progress in upper limb muscle strength, lower limb muscle strength, and cardiorespiratory endurance. To sum up, IST group has improved better than AIO group and ISM group in the muscle strength performance of functional physical fitness, and it is recommended that if you plan an exercise program for the elderly at 8 weeks, you can adopt corresponding plans according to the performance goals set by the course. Our recommendations are the following three points. (1) To improve muscle strength and balance, IST training is the preferred option; (2) To improve muscle strength and grip strength, ISM is a preferred option over IST; (3) To improve both muscle strength and cardiorespiratory endurance, AIO is more suitable for older adults than ISM and IST alone.

並列關鍵字

exercise intervention ； handgrip strength ； health promotion

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