【摘要】：中老年女性人群在此時期,面臨著肌力減退、骨質(zhì)疏松、身體成分失衡的現(xiàn)象;很多類型單一、動作簡單的運動方式,使中老年女性在平日練習的過程中覺得枯燥乏味,無法長期堅持下去;有些適合中老年女性的運動,其運動負荷相對較小,無法達到明顯的健身效果。為此本研究編創(chuàng)適合中老年女性生理學特點和審美取向的彈力帶健身操,通過6個月的練習,希望能在一定程度上提高中老年女性的身體健康水平,為中老年女性的健身提供參考。本研究通過文獻資料法了解彈力帶健身器材的特點和國內(nèi)外彈力帶相關(guān)研究和應用的現(xiàn)狀。選取經(jīng)常進行體育鍛煉的中老年女性17人為被試人群,其中實驗組8人,對照組9人,運用實驗法對實驗組進行6個月彈力帶健身操的運動干預,每周鍛煉3次,鍛煉時間為每天下午15點開始,時長40分鐘,共循環(huán)做操5遍,每套操間歇3分鐘,運動強度為中低強度。對照組保持健步走的體育鍛煉方式,以身體感到自由舒適為限度,鍛煉時間與實驗組保持一致。在實驗結(jié)束后,運用數(shù)理統(tǒng)計法對兩組實驗對象的身體成分、骨密度、握力、腰背力四項指標的結(jié)果進行統(tǒng)計,分析彈力帶健身操鍛煉對中老年女性健康狀況的影響。研究結(jié)論如下:1.堅持練習彈力帶健身操,可以明顯提高和保持中老年女性肌肉力量,尤其是提高腰背力的效果更加明顯。2.彈力帶健身操鍛煉影響著中老年女性的骨密度,彈力帶健身操是一種更適合中老年女性的鍛煉方法。它可以改善中老年女性骨密度的水平,能夠有效預防或改善中老年女性的骨質(zhì)疏松狀況。建議廣大中老年女性采用彈力帶健身操的鍛煉方式,一定程度上可以延緩中老年女性骨密度丟失和預防骨質(zhì)疏松狀況的發(fā)生。3.彈力帶健身操能有效降低中老年女性身體脂肪的比例,提高身體質(zhì)量,對保持身體健康有著積極的效果。4.堅持練習彈力帶健身操,科學合理分配練習時間,能夠作為中老年女性增強體質(zhì)的有效運動鍛煉方式。
[Abstract]:During this period, women in the middle and old age are faced with the phenomena of decreased muscle strength, osteoporosis, and imbalance of body composition. Many types of single and simple movements make middle-aged and elderly women feel dull and boring during their weekdays of exercise. It can not be persisted for a long time; some sports suitable for middle-aged and elderly women have relatively small exercise load and can not achieve obvious fitness effect. For this reason, this study created the elastic band aerobics suitable for the physiological characteristics and aesthetic orientation of the middle-aged and elderly women. Through 6 months of practice, we hope to improve the physical health level of the middle-aged and elderly women to a certain extent. To provide a reference for the fitness of middle-aged and elderly women. In this study, the characteristics of elastic belt fitness equipment and the current situation of research and application of elastic belt at home and abroad were studied by the method of literature. Seventeen middle-aged and aged women who often take part in physical exercise were selected as the subjects, including 8 in the experimental group and 9 in the control group. The experimental method was used to carry out the exercise intervention of the experimental group with elastic band exercise for 6 months, three times a week. The exercise time starts at 15:00 every day and lasts 40 minutes. The exercise cycle is 5 times, the interval of each exercise is 3 minutes, and the exercise intensity is medium and low intensity. In the control group, the physical exercise mode of walking was maintained, with the limit of body feeling free and comfortable, and the exercise time was the same as that of the experimental group. At the end of the experiment, the results of body composition, bone mineral density, grip strength, waist and back strength of the two groups were analyzed by mathematical statistics, and the effect of elastic band exercise on the health status of middle-aged and elderly women was analyzed. The conclusion of the study is as follows: 1. Persisting in the exercise of elastic band exercise can obviously improve and maintain the muscle strength of the middle-aged and elderly women, especially the effect of improving the waist and back strength is more obvious. 2. Elastic band exercise affects the bone mineral density of middle-aged and elderly women, and elastic band exercise is a more suitable exercise method for middle and old women. It can improve bone mineral density (BMD) of middle-aged women and prevent or improve osteoporosis. It is suggested that the exercise method of elastic band exercise can delay bone mineral density loss and prevent osteoporosis in middle-aged and elderly women to a certain extent. Elastic band exercise can effectively reduce the proportion of body fat of middle-aged and elderly women, improve the quality of the body, and has a positive effect on the maintenance of physical health. 4. It can be regarded as an effective exercise way for middle-aged and elderly women to strengthen their physique by persisting in elastic band exercise and allocating exercise time scientifically and reasonably.
【學位授予單位】：北京體育大學
【學位級別】：碩士
【學位授予年份】：2017
【分類號】：G831.3

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