坐势健身球操的创编及其对老年女性健身效果的实验研究

The Creative Experimental of Sit Potential Fitness Ball Exercise and Experimental Study of the Health Effects of Older Women

目的：创编一套适合老年女性的坐势健身球操，通过16周坐势健身球操锻炼，观察其健身效果。方法：以小卫街社区23名60—69岁老年女性为实验对象，将其随机分为实验组12人和对照组11人，实验开始后对照组保持平常的生活方式不变且不进行坐势健身球操的练习，对实验组施加每周4次、每次40min，共16周的坐势健身球操的运动干预；利用K4b。监测其运动过程中的能耗，以判定所创编的坐势健身球操是否符合老年人的运动强度，并测试其实验前后的各项身体机能指标，探讨该操对老年人健身效果的影响。结果：创编的坐势健身球操成套动作时间为40rain，共36节，包括准备、开始、结束3个部分；其心率为（99．11±7．08））P．．／min，代谢当量为（3．92±1．47）METs；在心肺功能、身体形态（除臀围）、基础代谢率、握力和摸背实验前后有显著性差异（P〈0．05）；臀围、身体质量、体脂肪率、躯干脂肪率指标在数值上看有所降低，但统计学无显著性差异（P〉0．05）。结论：坐势健身球操难度适宜，轻器械健身球增加了锻炼的趣味性，深受老年女性的喜爱；该操属于中低强度的有氧运动，符合老年人运动强度；其对老年女性大部分身体机能指标都具有明显改善作用，长期锻炼可增强体质。

Objective：To compose a suitable potential sitting fitness ball exercise for elderly women, observe the fitness effect by 16 weeks of exercise fitness ball exercise. Method ：23 females of 60 -69 years old were randomly divided into experimental group of 12 people and control group of 11 people, after the start of the experiment, peo- ple in the control group maintained the usual way of life and didn＇t do sit potential exercise fitness ball exercises, experimental group applied 4 times a week, each 40 mi- nutes ,for 16 weeks of sitting on the potential exercise fit- ness ball exercise intervention;K4b2 use to monitor their energy consumption during exercise to determine the com- posing sit potential fitness ball exercise intensity and whether if fits for the elderly, and to test its physical func- tion indicators before and after the experiment to explore the impact of the operation on the elderly physical fitness. Results：Composing sitting position the movements fitness ball for 40 minutes, made of 36 parts, including the prepa- ration, start, and end three parts ; heart rate was （99. ! 1 _＋ 7.08 ）times per min, metabolic equivalent of （3.92 _＋ 1.47 ） METs ; cardiopulmonary function, body shape （ ex- cept hip ）, basal metabolic rate, there was a significant difference （P 〈 0. 05 ）before and after the experiment grip strength and touch back;hip circumference, body mass, body fat, trunk fat rate index in numerical point of view has been decreased, but there is no significant difference （P 〉 0. 05 ） statistics. Conclusion： The fitness ball exercise＇s difficulty is suitable, light equipment fitness ball exercise increases the fun for the elderly ladies;this operation belongs to low-intensity aerobic exercise, exercise intensity is in line with the elderly;most elderly women＇s body function indicators have improved significantly, long- term exercise can enhance elderly women＇s physical fitness.