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研究生:林廣聞
研究生(外文):LIN, GUANG-WEN
論文名稱:八週高強度循環訓練對健康成人之身體組成、運動表現與體適能效益之影響
論文名稱(外文):The effects of eight weeks high intensity circuit training on body composition, exercise performance, and physical fitness in health adult
指導教授:黃文經黃文經引用關係
指導教授(外文):HUANG, WEN-CHING
口試委員:黃啟彰陳建瑋
口試委員(外文):HUANG, QI-ZHANGCHEN, JIAN-WEI
口試日期:2021-06-10
學位類別:碩士
校院名稱:國立臺北護理健康大學
系所名稱:運動保健研究所
學門:民生學門
學類:運動休閒及休閒管理學類
論文種類:學術論文
論文出版年:2021
畢業學年度:109
語文別:中文
論文頁數:55
中文關鍵詞:高強度循環訓練體適能APP輔助教學
外文關鍵詞:HICTPhysical fitnessAPP-assisted teaching
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本研究目的在探討高強度循環訓練對健康成人之身體組成、運動表現、體適能效益、睡眠與壓力之影響,訓練動作依專業教練教導外並利用APP線上應用程式軟體進行八週體適能引導,實驗以隨機分組與平行設計實驗方式進行,並以常用體適能檢測進行前後測評估成效。本研究收案共招募30位受試者,其平均年齡約28歲且三個月內未有規律運動習慣之健康成人為研究對象,以隨機分組方式分為運動介入實驗組與對照組各15人次,實驗中因工作因素流失,實際完成八週人數為實驗組(12人)與對照組(10人)。在實驗進行前先確認受試者之動作正確性與APP軟體使用後,進行連續八週、每週兩天與每天三組之運動課程,搭配心跳監測並控制最大心跳率在60-85%之高強度循環訓練,於實驗前、後進行體適能檢測以及問卷填寫了解介入前後之差異性。經八週的運動介入後,結果發現運動介入實驗組之腰圍、臀圍、兩分鐘伏地挺身、兩分鐘仰臥起坐、T-字敏捷跑與體力指數等六項,後測結果與前測相比有顯著改善 (p<.05),但在控制組部分則無顯著差異性;在各項指標改變差異值部分亦顯示八週強度循環訓練實驗介入組別在體脂、腰圍、肌肉量、兩分鐘伏地挺身、兩分鐘仰臥起坐、立定跳遠與壓力指數部分,相較於控制組均呈現顯著正向助益但睡眠品質則無顯著改善。
The purpose of this study is to investigate the effects of high-intensity circuit training (HICT) on the body composition, exercise performance, physical fitness benefits, sleep and stress in the young generation. HICT training, guided by certificated trainer and online APP, was implemented for 8 weeks. This experiment was designed by random assignment and parallel design, and the physical fitness tests were applied to evaluate the effects of HICT. A total of 30 subjects with an average age of about 28 years and irregular exercise habits within three months were recruited for this study and were randomly divided into exercise intervention experimental group (n=15) and control group (n=15). The actual number of people who completed the 8 weeks was 12 in the experimental group and 10 in the control group. The correctness of the subjects' movements and proper APP software operation were confirmed before the experiment, and then HICT was conducted for eight consecutive weeks with three times per day and two days per week and the maximum heart rate at 60-85% was monitored and maintained by heart rate device. Physical fitness tests and questionnaire were conducted to realize the differences between before and after the HICT intervention. After 8 weeks of exercise intervention, the post-test of physical fitness indexes (two-minute push-up, two-minute sit-up, agility t-test, and physical fitness index) and anthropometry (waistline and hipline) showed significantly improvement, as compared to pre-test, in HICT group, but not in control group. Besides, the delta of these indexes, including body fat, waistline, muscle mass, two-minute push-up, two-minute sit-up, standing long jump and stress, also demonstrated the significantly higher improvement in HICT group than control group with 8 weeks intervention.
目次
中文摘要i
英文摘要ii
目次iii
表次v
圖次vi

第壹章 緒論
第一節 研究背景
第二節 研究目的
第三節 研究問題
第四節 研究限制

第貳章 文獻探討
第一節 身體活動、運動對於健康之影響
第二節 體適能概述
第三節 高強度間歇訓練概述
第四節 高強度循環訓練相關文獻

第參章 研究方法
第一節 研究對象
第二節 研究架構
第三節 研究工具
第四節 訓練課程設計
第五節 統計分析

第肆章 結果
第一節 受試者收案狀態說明受試者收案狀態說明
第二節 高強度循環訓練對健康成人身體組成之成效
第三節 高強度循環訓練對健康成人體適能之成效
第四節 高強度循環訓練對健康成人睡眠及壓力之成效

第伍章 討論
第一節 高強度循環訓練對健康成人身體組成成效之探討
第二節 高強度循環訓練對健康成人體適能成效之探討
第三節 高強度循環訓練對健康成人睡眠及壓力成效之探討

第六章 結論與建議
第一節 結論
第二節 建議建議

參考文獻

附錄
附錄一 PAR-Q
附錄二 匹茲堡睡眠品質量表匹茲堡睡眠品質量表
附錄三 心身壓力反應量表心身壓力反應量
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