跨適能訓練對高齡者功能性體適能之影響

跨適能訓練被公認為提升身體能力最快的模式之一，但是此訓練對高齡者相關的研究極為少量。目的：本研究運用跨適能訓練的基礎動作以及此訓練概念對高齡者功能性體適能之影響。方法：採用社區試驗及立意取樣65歲以上之高齡者，分為實驗組22位與控制組8位（共計30人）。實驗組為期12週，每週2次，每次90分鐘的課程，其課程運用本身體重（徒手）或垂手可得的器材（摺疊鐵椅子、彈力帶、彈力環）；將動作細分為簡單（降低基礎動作難度）、基礎、進階動作進行。之後，評估運動前與後的功能性體適能檢測是否有差異。結果：經過12週訓練後，閉眼靜態平衡（1.81 ± 0.57 vs. 2.24 ± 0.56）和動態平衡顯著（6.03 ± 1.24 vs. 6.80 ± 2.50）優於控制組，但是下肢肌力、心肺耐力和反應能力僅有組內顯著提升（p<.05）。結論：經過12週跨適能訓練能降低高齡者的跌倒風險。

關鍵字

老化；功能性訓練； Crossfit

並列摘要

CrossFit training was recognized as one of the effective exercise modes for improving physical ability. However, studies using Crossfit as the tool for training the elderly are scarce. Purpose: This study examined the effects of the foundation movements of CrossFit training and the progressive and regressive training concepts utilizing on the functional fitness of the elderly. Methods: Purposive sampling of community-dwelling elderly people aged over 65 years old was recruited, then divided into an experimental group of 22 and a control group of 8 (a total sample size of 30 elderly). The experimental group had 12 weeks, twice a week, with 90-min Crossfit training for each session. The training included using their body weight and/or some easily attainable equipment (folding iron chair, elastic band, and elastic ring); the movements were subdivided into simple (reduce difficulty from the basic movement), basic movements, and advanced level of movements. Finally, we assessed the differences in functional fitness tests before and after 12 weeks of Crossfit training. Results: After 12 weeks of CrossFit training, closed-eye static balance (1.81 ± 0.57 vs. 2.24 ± 0.56) and dynamic balance (6.03 ± 1.24 vs. 6.80 ± 2.50) for the experimental group were significantly better than the control group. The lower limb muscle strength, cardiorespiratory endurance, and reaction ability were only within the group significant improvement (p < .05). Conclusions: After 12 weeks of basic Crossfit training could reduce the risk of falls in the elderly.

並列關鍵字

aging ； functional training ； Crossfit

參考文獻

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