核心肌群訓練對中老年女性下肢肌力與靜態平衡能力之影響

The Effects of Core Muscles Training on Lower Body Muscle Strength and Balance of Static in Middle-Aged and Elderly Women

黃佩佳(Pei-Chia Huang) ； 李淑芳(Shuk-Fong Li) ； 王秀華(Hsiu-Hua Wang)

《中正體育學刊》 3期 (2013/02) Pp. 27-37

https://doi.org/10.30093/CCPEJ.201302_(3).0005

摘要

目的：探討針對中老年女性介入八週的核心肌群訓練後，對肌力與靜態平衡能力之影響。研究方法：以23位年滿50歲以上的中老年女性為研究對象（62.26 ± 6.42歲、154.22 ± 4.87公分、56.19 ± 7.81公斤），進行為期八週、每次90分鐘（包括每週一次團體課程和兩次居家自主運動）的核心肌群訓練；依照漸進原則將課程分為三個階段，由基礎訓練到進階訓練，在不同的階段施以不同強度的訓練課程，並於訓練介入前後進行下肢肌力測驗與靜態平衡能力檢測，以相依樣本t考驗進行檢定。結果：受試組在接受八週核心肌群訓練介入後，下肢肌力與靜態平衡能力皆有顯著差異。結論：核心肌群訓練能有效改善中老年女性之下肢肌力與靜態平衡能力。建議未來可將核心肌群訓練，推廣至其他老年族群運動，以促進身體健康、預防跌倒意外事故。

關鍵字

老化 ； 姿勢平衡 ； 跌倒 ； 居家運動

並列摘要

Purpose: To explore the effects of core muscles training on lower body muscle strength and balance of static in middle-aged and elderly women. Methods: Twenty-three volunteers were recruited in this study (age: 62.26 ± 6.42 yrs, height: 154.22 ± 4.87 cm, mass: 56.19 ± 7.81 kg). Subjects were instructed to progressively increase the intensities in core muscle training by the body weight for 3 days per week, 90 minutes per session for eight weeks. Pre- and Post-tests were implemented before and after the intervention. The data collected includes results for lower body muscle strength test of senior fitness test and clinical test of sensory interaction on balance (CTSIB). The collected data were analyzed by paired-samples t test. Significant level was set at ? = .05. Results: Subjects had significant improvement on lower body muscle strength and balance of static after training. Conclusions: Core muscles training can improve lower body muscle strength and balance of static in middle-aged and elderly women.

並列關鍵字

aging ； postural balance ； fall ； home based exercise