老年人的肌肉適能變化與彈力帶阻力訓練

Elastic Band Resistance Training Improved Muscular Fitness in Older Adults

陳怡如(Yi-Ju Chen) ； 黃滄海(Tsang-Hai Huang) ； 林麗娟(Linda Li-Chuan Lin)

《大專體育》 113期 (2011/04) Pp. 77-86

https://doi.org/10.6162/SRR.2011.113.12

摘要

規律的身體活動可以預防慢性疾病、改善身體功能，生活獨立性及生活品質。因老化及活動量不足而導致的肌力及肌肉質量流失會造成老年人整體健康的惡化及進一步的失能。慢性疾病會使得從事身體活動更加困難，尤其是虛弱或有功能障礙的老人更是「坐式生活」的高危險群。彈力帶阻力訓練的優點有價格低廉、使用簡單、活動性大、不依賴重力為阻力及可居家使用。以往許多研究也證實彈力帶阻力訓練可以改善老年族群的肌肉體適能及相關身體及心理功能。本文針對老化與肌肉功能、肌肉適能和健康的關係，及肌力訓練的模式與效益等方面，進行論述。更進一步的，本文以彈力帶的肌力訓練為主，進行相關文獻的綜評，以作為老年人居家肌力訓練的建議與範例。

關鍵字

低強度 ； 減少失能 ； 居家器材

並列摘要

It is well documented that the losses of muscular strength and muscle mass with age and physical inactivity are associated with an increased risk for a variety of diseases and an increased susceptibility to disability among the elderly. Regular physical activity can prevent chronic diseases, and improve physical function, independent living and quality of life. However, for the frail or disabled elderly, engaging in physical activity seems more difficult. It is essential to develop specific, accessible activity programs for those in strong need. Elastic band exercise is commonly used for therapeutic resistance training because of its low cost, simplicity, portability, versatility, and non-reliance on gravity for resistance. Exercises with elastic band are used for home training and allow large numbers of arcs of motion with both concentric and eccentric muscle contractions. Previous studies have shown that resistance training with elastic band can improve muscular fitness and associated physical and psychological functions of the older people. In this article, we will discuss the relationship between aging, muscular fitness and health. We will also review the model and effectiveness of different kinds of resistance training and literatures of elastic band resistance training for the elderly.

並列關鍵字

low-intensity resistance training ； disability-prevention ； home-based training equipment

參考文獻

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