彈力帶運動對社區中老年婦女之身體指標、體適能，以及平衡感之效果

The Effects of a Flex Band Exercise on Physical Indicators, Physical Fitness, and Body Balance in the Elderly Women

本研究目的在探討12週的彈力帶運動對社區中老年婦女之身體指標、體適能，以及平衡感之影響。採立意取樣，以居住在新竹市南門聯里、經醫院醫師診斷後無嚴重慢性疾病、無心臟病、血壓控制在160/90mmHg以下之無嚴重高血壓、可自由蹲下及起立無嚴重關節疼痛、且活動自如之60歲以上之中老年婦女為受試對象，共39名。給予每週3次、每次運動時數50分鐘（含熱身、主要及緩和運動）、運動強度為50%-70%最大心跳數的動態訓練，共12週。分別在訓練前、後檢測身體指標（體重、身體質量指數、收縮壓、舒張壓、體脂肪、腰圍）、體適能（原地踏步、坐姿體前彎、左右兩邊手握肌力）、平衡感（左右兩邊閉眼單腳站立）。所得資料以paired t-test分析。其研究結果顯示12週的規律運動介入後，除了體脂肪及腰圍的進步尚未達到統計上的顯著差異外，其餘的檢驗值皆達到統計上顯著改善。因此，本研究可做為推廣社區中老年婦女運動之參考。

The study aimed to explore the effect of a flex band exercise on the physical indicators, physical fitness, and body balance in the elderly women in Taiwan. The study used purposive sampling. 39 voluntary women aged 60 years or over, lived in Hsinchu east district were recruited through the community health screening activity. Exercise intervention 3 times per week (50 minutes per session, 50%-70% maximum heart rate) for 12 weeks was taken. Physical indicators (body weight, body mass index, blood pressure, body fat, waist circumference), physical fitness (step test, a sit-and-reach test, both hands grasp muscle test), balance (one leg standing balance, both sides) were examined before and after the exercise program. The data were analyzed by SPSS 10.0 to perform the data test. All of the compared data were examined by the paired t-test. Results showed significant improvements in all data after 12 weeks exercise intervention (p<.05) except body fat and waist circumference. Results indicated that exercise had good effects in the elderly women in Taiwan.