墊上核心訓練對婦女健康體適能之影響

Core training mat effect on women's health fitness

陳蘭芳(LAN FANG CHEN)

指導教授 ： 黃泰源

長榮大學/管理學院/運動競技學系(所)/碩士(2015年)

https://doi.org/10.6833/CJCU.2015.00113

摘要

本研究目的在探討核心運動訓練對無規律運動習慣的婦女健康體適能之影響，運動計畫依循穩定核心訓練原則設計，進行為期8週之團體墊上運動訓練。本研究對象是採對臺南市歸仁區招募受試者，共招募36位無規律運動習慣的婦女為研究對象，以參與者年齡進行分組實驗。研究計畫是進行連續8週、每週4次、每次60分鐘之團體墊上核心運動訓練計畫。實驗前、後均檢測其健康體適能檢測項目，包含爆發力（立定跳）、柔軟度（坐姿體前彎）、肌耐力（一分鐘屈膝仰臥起坐）及心肺耐力（三分鐘登階）。資料收集後，進行各項資料處理與分析，統計方法運用描述性統計、成對樣本T檢定、單因子共變數分析。經過8週的運動介入，研究結論得出：立定跳（爆發力）有顯著進步；肌耐力（一分鐘屈膝仰臥起坐）有顯著進步；坐姿體前彎（柔軟度）有顯著進步；三分鐘登階（心肺耐力）之後測結果較前測無顯著差異，由以上研究得知進行8週墊上核心運動訓練可有效增進爆發力、肌耐力與柔軟度，對於無規律運動婦女在健康體適能確實有所增強，提供社區婦女可從事室內墊上核心運動計劃之參考。

關鍵字

無規律運動習慣 ； 墊上核心運動訓練 ； 健康體適能

並列摘要

The goal of this study is to analyse the influence of core exercises on women who have sedentary-lifestyle on health-related physical fitness. The plan was designed for 8 weeks group training of steady core exercises on the mat. The subjects of this study were recruited from Tainan city, Gueiren District. Thirty-six women with no routine exercise habits were recruited. They were grouped according to their ages.
The plan of this study was to do group exercise on a mat for 8 continuous weeks, 4 times in each week, and 60 minutes for each time. Physical fitness test items were tested each time both before and after the experiment, including explosive (standing jump), softness (sitting body bending forward), muscular endurance (knees one minute sit-ups) and cardiovascular endurance (three minutes stair climbing). After the data was collected, we proceeded to analyse by descriptive statistics, t-test, one-way ANOVA.
After this 8 weeks exercise intervention, it is concluded that there is a significant difference on standing jump (explosive); muscular endurance (bending knees one minute sit-ups) and softness (sitting body bending forward). There’s no significant difference on cardiovascular endurance (three minutes stair climbing). According to above, 8 weeks mat core exercise training can effectively enhance the explosive power, muscular endurance and flexibility. Women's health has indeed been enhanced to by healthy fitness which can be provided as a reference to women in the community in the mat exercise plan.

並列關鍵字

No regular exercise habits ； mat core exercise training ； healthy fitness

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