臺灣博碩士論文加值系統

隨著台灣邁入超高齡社會，中老年人口比例持續上升，如何透過安全且有效的身心介入方式，促進其柔軟度、壓力調節與整體健康，已成為公共健康與預防醫學的重要課題。為此，本研究旨在探討內觀式微伸展對中老年人柔軟度、壓力感知與睡眠品質之影響，並驗證其作為運動保健介入模式的可行性與實效性。
本研究採準實驗設計，招募30位年滿40歲之中老年人，隨機分配為實驗組與對照組。實驗組參與為期八週、每週兩次、每次45分鐘之內觀式微伸展課程，對照組則未接受任何介入。所有參與者於介入前後接受柔軟度測驗（坐姿體前彎）及量表施測，包括壓力知覺量表（PSS）與匹茲堡睡眠品質指數（PSQI）。
研究結果顯示，實驗組在柔軟度表現上有顯著進步，且優於對照組（p < .05）；壓力感知與睡眠品質亦呈現正向改善趨勢。進一步分析發現，即使介入頻率降低至每週一次，每次45分鐘，亦能維持柔軟度提升效果，顯示此介入方式具穩定性與延續性。
本研究之創新性在於結合內觀之觀息、微幅靜態伸展與身體覺察操作，發展出一套適合中老年人、強度低且具主觀舒適感的內觀式微伸展實踐流程。此一融合身體活動與心理覺察之整合性介入模式，具有良好之實務可行性與推廣潛力。建議未來可將其應用於社區健康促進、長者運動指導與預防保健等相關實務場域。

As Taiwan enters a super-aged society, the proportion of middle-aged and older adults continues to rise. Promoting their flexibility, stress regulation, and overall health through safe and effective mind-body interventions has become a critical issue in public health and preventive medicine. This study aimed to examine the effects of a Mindfulness-Based Micro-Stretching (MBMS) intervention on flexibility, perceived stress, and sleep quality in middle-aged and older adults, and to evaluate its feasibility and effectiveness as a health-promoting exercise model.
A quasi-experimental design was employed, recruiting 30 participants aged 40 and above. They were randomly assigned to either an experimental group or a control group. The experimental group received an eight-week MBMS intervention, consisting of two 45-minute sessions per week, while the control group received no intervention. All participants completed pre- and post-intervention assessments, including a flexibility test (seated forward bend) and two standardized questionnaires: the Perceived Stress Scale (PSS) and the Pittsburgh Sleep Quality Index (PSQI).
The results showed significant improvement in flexibility performance in the experimental group, which outperformed the control group (p < .05). Both perceived stress and sleep quality also exhibited positive trends. Further analysis indicated that even with reduced frequency—one session per week for 45 minutes—the flexibility benefits were sustained, suggesting that the intervention was stable and enduring.
The innovation of this study lies in its integration of mindful breathing, subtle static stretching, and somatic awareness, forming a low-intensity, subjectively comfortable MBMS practice suitable for older adults. This integrative mind-body intervention model demonstrates strong practical feasibility and potential for wider application. It is recommended for use in community health promotion, senior exercise instruction, and preventive healthcare settings.

第壹章 緒論 1
第一節 研究動機與背景 1
第二節 研究目的 1
第三節 研究假設 1
第四節 操作型名詞定義 2
第貳章 文獻探討 12
第一節 內觀之理論與成效 12
第二節 伸展運動與柔軟度、壓力及睡眠之關係 12
第三節 正念與身體活動整合之活動 13
第四節 相關研究回顧與本研究之定位 13
第五節 核心概念與標準操作流程 14
第參章 研究方法 15
第一節 研究對象 15
第二節 研究設計 15
第三節 實驗架構與流程 15
第四節 研究工具 18
第五節 內觀式微伸展之課程設計 19
第六節 資料處理與分析 23
第七節 研究倫理與資料收集保存方式 23
第肆章 研究結果 25
第一節 參與者基本描述 25
第二節 研究假設實驗結果統計分析 26
第三節 研究假設實驗結果 33
第伍章 結論與建議 34
第一節 結論與檢討 34
第二節 研究限制及改進方案 34
第三節 研究重要性 36
第四節 建議 37
參考文獻 38
附 錄 一 知情同意書 40
附 錄 二 壓力知覺量表（Cohen's Perceived Stress Scale, CPSS）中文版 41
附 錄 三 壓力知覺量表授權申請 42
附 錄 四 匹茲堡睡眠品質指數（Pittsburgh Sleep Quality Index, PSQI） 43
附 錄 五 測試記錄單 46
附 錄 六 20-64歲臺閩地區男性【坐姿體前彎】百分等級常模 47
附 錄 七 20-64歲臺閩地區女性【坐姿體前彎】百分等級常模 48

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