臺灣博碩士論文加值系統

極低量高強度間歇訓練具有提升心肺適能、脂肪氧化及肌耐力的效益，但對一般及過重肥胖國中生的效果仍不明確，故本研究探討6週極低量高強度間歇訓練對不同體位國中生之心肺適能及身體組成的影響。研究共招募35名12 至16歲健康國中生為對象，依重高指數分為正常 (重高指數：0.90-1.09) 組15人、過重 (重高指數：1.10-1.19) 組8人及肥胖 (重高指數：≧ 1.20) 組12人。先測量所有受試者之體脂肪率、腰圍、臀圍及漸進式心肺耐力跑測驗，休息2天後開始進行6週極低量高強度間歇訓練，每週4次，每次以徒手阻力的方式進行，執行順序分別為波比、開合跳、伏地登山式及深蹲跳4個動作、反覆2次，每個動作都要求受試者全力以赴進行20秒訓練及10秒的間歇休息，總訓練時間為4分鐘。最後一次訓練後休息2天再進行相同內容之後測。所得資料以3 x 2混合設計二因子變異數分析進行比較。結果顯示國中生進行6週極量高強度間歇訓練後，肥胖組之體脂肪率有顯著改善 (29.58%±5.79% vs. 30.55%±5.35%, p<.05)，正常組、過重組及肥胖組之最大攝氧量、腰圍及臀圍皆有顯著的提升。本研究之結論為：每週4次、每次4分鐘的極低量高強度間歇訓練，經過6週後能顯著改善不同體位國中生的最大攝氧量、腰圍及臀圍；另外可改善肥胖體位國中生的體脂肪率。

Extremely low-volume, high-intensity interval training (ELVHIIT) can improve cardiovascular fitness, lipid oxidation, and muscle endurance. However, its effect on normal-weight, overweight and obese junior high school students remains unclear. Thus, this study investigated the effects of six-week ELVHIIT on cardiovascular fitness and body composition in junior high school students with different anthropometric characteristics. Thirty-five healthy junior high school students with the age from 12-16 years old were recruited. Participants were divided into three groups by their weight-length index (WLI): normal-weight (WLI: 0.90-1.09, n=15), overweight (WLI: 1.10-1.19, n=8), and obese (WLI: ≧1.20, n=12). The percent body fat, waist and hip circumferences for all subjects were measured. The progressive aerobic cardiovascular endurance run (PACER) test was also conducted two days before the training program. Then, participants engaged in ELVHIIT training program for six weeks, four times per week, which consists of two circuits of four kinds of body weight resistant movements, included: burpees, jumping jacks, mountain climbers and squat and thrusts. The duration of each movement was 20 seconds with all-out effort, and 10 seconds for rest. The total training time for each training is four minutes. Same anthropometric measurements and PACER test were implemented two days after the last training. Data were analyzed by 3 x 2 mixed-designed two-way ANOVA. The result showed that, percent body fat in the subjects of obese group significantly decreased (29.58%±5.79% vs. 30.55%±5.35%, p<.05 after 6-week training). Moreover, maximum oxygen consumption, waist circumferences and hip circumferences of all subjects in the three groups were ameliorated. This study concluded that junior high school students with different WLI ameliorated their maximum oxygen consumption and waist and hip circumferences with four-minute ELVHIIT, four time per week. And the obesity students further reduced their percent body fat.

摘要 I
英文摘要 II
謝 誌 IV
表 目 錄 VII
圖 目 錄 VIII
第壹章　緒論 1
第一節　研究背景與動機 1
第二節　研究目的 4
第三節　操作型定義 5
第貳章　文獻探討 6
第一節　高強度間歇訓練的特性與效益 6
第二節　極低量高強度間歇訓練 8
第三節　青少年肥胖及心肺適能 11
第四節　文獻小結 16
第參章　研究方法 17
第一節　研究對象 17
第二節　實驗設計與方法 18
第三節　資料處理 25
第肆章　結果 26
第一節　受試者基本資料 26
第二節　極低量高強度間歇訓練對腰臀圍之變化 27
第三節　極低量高強度間歇訓練對體重及體組成之變化 29
第四節　極低量高強度間歇訓練對最大攝氧量之影響 31
第伍章　討論 32
第一節　極低量高強度間歇訓練對腰圍與臀圍之影響 32
第二節　極低量高強度間歇訓練對體脂肪率之影響 33
第三節　極低量高強度間歇訓練對有氧能力之影響 35
第陸章　結論與建議 36
參考文獻 37
一、中文部分 37
二、外文部分 37

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