不同健身策略對女性中高齡者下肢快速力量與速度表現之影響

The effects of three different exercise training techniques on rapid strength and velocity performance in the lower limbs for middle-aged and older women

緒論：高齡者發生快縮肌選擇性流失，維持或提高快縮肌功能的訓練是中高齡者重要的健身策略。本研究目的是探討三種不同健身策略介入（快走、太極拳運動、阻力訓練）對女性中高齡者下肢快速力量與速度表現之影響。方法：以27名55歲以上健康女性為受試者，依肌力水準分層隨機分配為9名阻力訓練組、9名太極拳訓練組及9名快走訓練組，所有受試者接受12週，每週3次的訓練，並於訓練前、後實施快速力量與速度表現檢測。所得資料以單因子變異數分析比較三組各基準值差異，並以混合設計二因子變異數分析及Bonferroni法事後比較分析組間與組內各依變項之差異。結果：阻力訓練組的快速力量及速度表現所有依變項、太極拳組的快速力量（四分之一蹲舉200毫秒發力率）及速度表現（單腳跨欄速度、抬膝平均速度、抬膝最高速度）、快走組速度表現中的抬膝平均速度均達顯著增強效果（p＜.05）。組間增強率比較部份：阻力訓練組的快速力量（四分之一蹲舉200毫秒發力率）及速度表現（單腳跨欄速度、抬膝最高速度）顯著高於快走組（p＜.05）。太極拳組快速力量的四分之一蹲舉200毫秒發力率及速度表現的抬膝最高速度亦顯著高於快走組（p＜.05）。結論：阻力訓練與太極拳運動能提高女性中高齡者快速力量與速度表現，但阻力訓練是較優勢的健身策略。

Introduction: Fast-twitch muscles in older individuals will degenerate first, and engaging in exercise that can improve the function of fast-twitch muscles represents an advantageous strategy for preventing falls in older individuals. The purpose of this study was to investigate the effects of three different exercise training (brisk walking, Tai Chi exercise, resistance training) on the rapid strength and speed performance of lower limbs of middle-aged and elderly women. Methods: A total of 27 women older than 55 years participated in this study. Participants were divided into three groups by stratified random sampling, including the brisk walking group (BWG), the Tai Chi exercise group (TCG), and the resistance training group (RTG). All groups completed a 12-week training program consisting of 3 training days per week. Before and after the training period, the rate of force development (RFD) during a quarter squat, the velocity of over obstacles with one foot, the peak and mean velocities of knee up with one foot, and the velocity of 4 meters brisk walking were evaluated. Data were analyzed using repeated-measured analysis of variance (ANOVA) and least significant difference (LSD) post hoc tests to compare differences within groups. A T-test was used to compare differences in the training effects between groups. Results: The RTG showed significant training effects on all rapid strength and velocity performance measures (p < .05, p < .01). The TCG showed significant training effects on the 200-ms RFD during a quarter squat, the velocity of over obstacles with one foot, and the peak and mean velocities of knee up with one foot (p < .05, p < .01). The enhancement percentages for the 200-ms RFD during a quarter squat, the velocity of over obstacles with one foot, and the peak velocity of knee up with one foot for the RTG were significantly higher than those for the BWG (p < .05). The enhancement percentages for the 200-ms RFD during a quarter squat and the peak velocity of knee up with one foot in the TCG were significantly higher than those for the BWG (p < .05). Conclusion: Resistance training and Tai Chi exercises can improve the rapid strength and velocity performance of middle-aged and older women. However, resistance training is the best type of exercise among those tested for enhancing the function of fast-twitch muscle fibers.