第五章 結論與建議
第二節 建議
一、高齡化社會下，越來越多銀髮族注重運動健康養生，銀髮族一般運動大多數 為慢跑、走路、舞蹈、游泳等有氧運動居多，鮮少人參與重量訓練運動。而 重量訓練能提高肌肉適能、減緩骨質流失、增強體適能的效益卻是顯而易見 的。未來希望政府相關單位能加以宣導重量訓練運動效益，使重量訓練運動 不再侷限於單項運動選手或年輕人參與，而是全民運動。
一、期望未來相關單位能培訓專業的銀髮族重量訓練教練、指導員透過有制度化、
證照化來因應銀髮族群需求，也提高銀髮族運動相關產業的年輕人就業機 會。
二、國內銀髮族的重量訓練相關研究鮮少，相對於文獻資料也不多。希望在未來 的教育課程裡能納入銀髮族重量訓練相關課程及研究，使銀髮族重量訓練知 識更加專業精深，造福銀髮族群。
參考文獻
(一)中文部分
方進隆（1997）：健康體適能的理論與實際。台北市：漢文書店。
方明 (2005) 。好動份子最健康－強身卻病的秘訣。臺北市：藝軒。(Nieman, D. C., 1997)
石昆牧（1995）：運動員下背疼痛及預防。大專體育，20，70-77。
李水碧、李志雄 (2004) 。阻力訓練與骨質疏鬆症。中華體育季刊，18 (4)，48-57。
林宏憲、楊榮俊、蔡崇濱（2010）。太極拳對老年人帄衡能力改善之探討。運動 健康與休閒學刊，15，37-47。
林啟禎（2003）。身體活動與老人的肌肉骨骼系統。臺北市：國家衛生研究院。
周玟琪. (2007). 中高齡者與老年人年齡層界定問題之探討。
周玉、詹淑月、陳儷金、朱建榮（2003）：運動員骨質疏鬆症之預防診斷與治療 對策。文化體育學刊，1，13-26。
徐錦興、曹德弘（2009）。骨骼肌減少症 (Sarcopenia) 及肌力訓練對老年人肌 肉適能的影響。中華體育季刊，23（2），20-26。
陳牧如、林正常（2003）：下背痛的預測及其防範運動。中華體育季刊，17（1），
1-7。
張豐麟（2002）：運動與骨質疏鬆症相關之探討。中華體育季刊，16（1），7-13。
游添燈 (1992）。肌力訓練。大專體育, 3 (2）, 78-82。
楊怡君、許淑敏、莊孙彗、張萃珉、王玉女、葉湘芬等（2002）。老年護理學。
臺北市：華騰文化。
楊榮森（2002）。女性各階段骨骼成長狀況。載於黃惠玲（主編）做個骨氣十足 的女人：骨質疏鬆全防治（36-47 頁）。臺北市：董氏基金會。
廖晏崧、吳鴻文、王苓華 (2010) 。增強式運動對骨骼肌纖維與骨密度的生理適 應。大專體育，111，91-96。
謝閔繐、林麗娟 (2013) 。身體活動與運動對於女性各不同生理階段維持骨質健 康的意義。中華體育季刊，26(1)，21-31。
蔡政霖、周峻忠 (2008) 。老年人從事阻力訓練的原則與處方。中華體育季刊 22(4) ，40-50。
行政院衛生署國民健康局（2006）。94 年度國民運動行為調查結果說明會。2008 年6 月1 日，取自行政院衛生署國民健康局，http://www.ohp.don.gov.tw/
行政院經濟建設委員會(2012)。「中華民國2012 年至2060年人口推計」。
http://iknow.stpi.narl.org.tw/Post/Files/policy/2012/policy_12_0 37_2.pdf
行政院經濟建設委員會（2013）。「人口政策白皮書─少子女化、高齡化及移民」。
http://www.gec.ey.gov.tw/Upload/RelFile/2712/703845/%E4%BA%BA%E5
%8F%A3%E6%94%BF%E7%AD%96%E7%99%BD%E7%9A%AE%E6%9B%B8.pdf 行政院衛生署國民健康局(2013)〃骨質疏鬆症臨床治療指引〃 取自
http://www.bhp.doh.gov.tw/manual/common/Download/骨質疏鬆症臨床 治療指引付印版.pdf
內政部統計處(2015) 104 年 6 月底人口結構分析。
http://www.moi.gov.tw/files/news_file/week10429.pdf
(二)西文部分
Aloia, J., McGowan, D., Vaswani, A., Ross, P., & Cohn, S. (1991). Relationship of menopause to skeletal and muscle mass. American Journal of Clinical Nutrition, 53(6), 1378-1383.
American College of Sports Medicine. (1998). Position stand on exercise and physical activity for older adults. Medicine & Science in Sports & Exercise, 30(6), 992-1008.
American College of Sports Medicine. (2004). Position stand on the recommended physical activity & bone health. Medicine & Science in Sports & Exercise, 36(11), 1985-1996.
American Heart Association (2007). Resistance exercise in individuals with and without cardiovascular disease: 2007 update: A scientific statement from the American Heart Association Council on Clinical Cardiology and Council on nutrition, physical activity, and metabolism. Circulation, 116, 572-584.
American College of Sports Medicine (2009). Guidelines for adults over age 65.
Retrieved November 23, 2009, from American College of Sports Medicine http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/C M/HTMLDisplay.cfm&CONTENTID=7764#Over_65_or_50_64.
American College of Sports Medicine. (2010).ACSM's resource manual for guidelines for exercise testing and prescription. Philadelphia, PA: Lippincott Williams & Wilkins.
Bassey, E. J., & Harries, U. J. (1993). Normal values for handgrip strength in 920 men and women aged over 65 years, and longitudinal changes over 4 years in 620 survivors. Clinical Science, 84(3), 331-337.
Brooks, S. V., & Faulkner, J. A. (1994). Skeletal muscle weakness in old age:
Underlyingmechanisms. Medicine and Science in Sports and Exercise, 26(4), 432-439.
Bassey, E. J., Rothwell, M. C., Littlewood, J. J., & Pye, D. W. (1998). Pre- and postmenopausal women have different BMD response to the same high-impact exercise. Journal Bone Mineral Research, 13, 1805-1813.
Bemben, Debra A.＆ Fetters, Nicole L.＆ Bemben, Michael G.＆ Nabavi, Nima,＆
Koh, Eunsook T.(2000). Musculoskeletal responses to high- and low-intensity resistance training in early postmenopausal women. Medicine ＆ Science in Sports.＆ Exercise. 32(11), 1949-1957.
Baechle, T. R., & Earle, R, W. (2000). Essentials of strength training and conditioning (2nd ed.). Champaign, IL: Human Kinetics.
Baechle, T. R., & Earle, R. W. (2000). Essentials of strength training and conditioning (2nded.). Champaign, IL: Human Kinetics. (pp. 414).
Brill，P.A（2004）.Functional fitness for older adults.Champaign，IL：Human Kinetics.
Clark, J. (1992). Full life fitness: A complete program of exercise for mature adult.
Champaign, IL: Human Kinetics.
Campbell, W. W., Crim, M. C., Young, V. R., & Evans, W. J. (1994). Increased energy requirements and changes in body composition with resistance training in older adults. The American Journal of Clinical Nutrition, 60(2), 167-175.
Calmels, P., Vico, L., Alexandre, C., & Minaire, P. (1995). Cross-sectional study of muscle strength and bone mineral density in a population of 106 women
between the ages of 44 and 87 years: relationship with age and menopause.
European journal of applied physiology and occupational physiology, 70(2), 180-186.
Connelly, D. M. (2000). Resisted exercise training of institutionalized older adults for improved strength and functional mobility: A review. Topics in Geriatric Rehabilitation,15, 6-28.
Doherty, T. J. (2003). Invited review: Aging and sarcopenia. Journal of Applied Physiology, 95(4), 1717-1727.
Duque, G., & Troen, B. R. (2008). Understanding the mechanisms of senile
osteoporosis: new facts for major geriatric syndrome. Journal of the American Geriatrics Society, 56 (5), 935-941.
Erickson, S. M. (1997). Osteoporosis in active women. The Physician and Sports Medicine, 25, 61-74.
Evans, W. J. (1999). Exercise training guidelines for the elderly. Medicine & Science in Sports & Exercise, 31(1), 12-17.
Gallagher, D., Visser, M., De Meersman, R., Sepulveda, D., Baumgartner, R., Pierson, R., et al. (1997). Appendicular skeletal muscle mass: effects of age, gender, and ethnicity. Journal of Applied Physiology, 83(1), 229-239.
Galvao, D. A., & Taaffe, D. R. (2005). Resistance exercise dosage in older adults:
Single- versus multiset effects on physical performance and body composition.
Journal of the American Geriatrics Society, 53(12), 2090-2097.
Hunter, G. R., Treuth, M. S., Weinsier, R. L., Kekes-Szabo, T., Kell, S. H., Roth, D.
L., & Nicholson. C. (1995). The effects of strength conditioning on older women's ability to perform daily tasks. Journal of The American Geriatrics Society, 43(7), 756-760.
Hughes, V. A., Frontera, W. R., Wood, M., Evans, W. J., Dallal, G. E., & Roubenoff, R., et al. (2001). Longitudinal muscle strength changes in older adults:
Influence of muscle mass, physical activity, and health. Journals of Gerontology Series A:
Biological and Medical, 56(5), B209-217.
Hurley, B. F., & Roth, S. M. (2000). Strength training in the elderly: Effects on risk factors for age-related diseases. Sports Medicine (Auckland, N.Z.),30(4), 249-268.
Hoeger, W. W. K., & Hoeger, S. A. (2003). Principle and labs for fitness and wellness(8th ed.). Champaign, IL: Thomson.
Hautier, C., & Bonnefoy, M. (2007). Training for older adults. Annales de Readaptation et de Medecine Physique, 50(6), 475-479, 469-474.
Johnson, B M.＆ Mahoney, E T.＆ Jacobs, P L.(2003). Effects of resistance versus endurance training on cardiorespiratory and muscular fitness in persons with paraplegia. Medicine＆Science in Sports＆Exercise. 35(5) Supplement:S46.
James, V. J., Claydell, H., Vishen, R. K., & Donna, W. (2003). Effects of exercise on
Kelley, G. A., & Kelley, K. S. (2000). Progressive resistance exercise and resting Blood pressure: A meta-analysis of randomized controlled trials. Hypertension, 35, 838-843.
Kraemer, W. J., & Ratamess, N. A. (2000). Physiology of resistance training: Current issues.Orthopedic Physical Therapy Clinics of North America: Exercise
Technologies, 9, 467-513.
Kraemer, W. J., Adams, K., Cafarelli, E., Dudley, G. A., Dooly, C., Feigenbaum, M.S., Fleck,S. J., Franklin, B., Fry, A. C., Hoffman, J. R., Newton, R.
Kent-Braun, J. A., Ng, A. V., & Young, K. (2000). Skeletal muscle contractile and
Lexell, J. (1993). Ageing and human muscle: Observations from Sweden. Canadian Journal of Applied Physiology, 18, 2-18.
Lindle, R., Metter, E., Lynch, N., Fleg, J., Fozard, J., Tobin, J., et al. (1997). Age and gender comparisons of muscle strength in 654 women and men aged 20-93 yr.
Journal of Applied Physiology, 83(5), 1581-1587.
Lynch, N. A., Metter, E. J., Lindle, R. S., Fozard, J. L., Tobin, J. D., Roy, T. A., Fleg, J. L.,&Hurley, B. F. (1999). Muscle quality. I. Age-associated differences between arm and leg muscle groups. Journal of Applied Physiology, 86, 188–194.
Maltais, M., Desroches, J., & Dionne, I. (2009). Changes in muscle mass and strength after menopause. The Journal of Musculoskeletal and Neuronal Interactions, 9(4), 186-197.
Mazzeo, R. (2000, July). Exercise and the older adult. Retrieved November 10, 2006, from American College of Sports Medicine, Current Comment Web site:http://www.acsm.org/Content/ContentFolders/Publications/Current
Comment/2000/EOA.pdf.
Morley, J. E., Baumgartner, R. N., Roubenoff, R., Mayer, J., & Nair, K. S. (2001).
Sarcopenia. The Journal of Laboratory and Clinical Medicine, 137(4), 231-243.
Nichols, D. L., & Essery, E. (2006). Osteoporosis and Exercise. In ACSMs resource manual for guidelines for exercise testing and prescription (pp. 489-499).
Baltimore, MD: Lippincott Williams & Wilkins.
Petrofsky, J., Burse, R., & Lind, A. (1975). Comparison of physiological responses of women and men to isometric exercise. Journal of Applied Physiology, 38(5), 863-868.
Phillips, S., Rook, K., Siddle, N., Bruce, S., & Woledge, R. (1993). Muscle weakness in women occurs at an earlier age than in men, but strength is preserved by hormone replacement therapy. Clinical science (London, England: 1979), 84(1), 95-98.
Powers, S. K., & Howley, E. T. (2001). Exercise physiology: Theory and applicationto fitness and performance (5th ed.). New York, NY: McGraw-Hill.
Rice, C. L., Cunningham, D. A., Paterson, D. H., & Lefcoe, M. S. (1989). Arm and leg composition determined by computed tomography in young and elderly men. Clinical Physiology, 9(3), 207-220.
Roth, S. M., Ferrel, R. E., & Hurley, B. F. (2000). Strength training for the prevention and treatment of sarcopenia. The Journal of Nutrition Health and Aging, 4(3), 143-155.
Rikli, R. E., Jones, C. J. (2001). Senior fitness test manual. Champaign, IL: Human Kinetics.
Roubenoff, R. (2001). Origins and clinical relevance of sarcopenia. Canadian Journal of Applied Physiology, 26(1), 78-89.
Rantanen, T., Sakari-Rantala, R., & Heikkinen, E. (2002). Muscle strength before and mortality after a bone fracture in older people. Scandinavian Journal of
Medicine & Science in Sports, 12(5), 296-300.
Roubenoff, R. (2001). Origins and clinical relevance of sarcopenia. Canadian Journal of Applied Physiology, 26(1), 78-89.
Reeves, N. D., Narici, M.V., & Maganaris, C. N. (2006). Musculoskeletal adaptations to resistance training in old age. Manual Therapy, 11(3), 192-196.
Rolland, Y., Perry, H., Patrick, P., Banks, W., & Morley, J. (2007). Loss of 83 appendicular muscle mass and loss of muscle strength in young postmenopausal women. The Journals of Gerontology Series A: Biological Sciences and
Medical Sciences, 62(3), 330-335.
Raj, I. S., Bird, S. R., & Shield, A. J., (2010). Aging and the force-velocity relationship of muscles. Experimental Gerontology, 45(2), 81-90.
Stanley, S., & Taylor, N. (1993). Isokinematic muscle mechanics in four groups of women of increasing age. European Journal of Applied Physiology and Occupational Physiology, 66(2), 178-184.
Thelen, D. G., Wojcik, L. A., Schultz, A. B., Ashton-Miller, J. A., & Alexander, N. B.
(1999).Age and gender differences in single-step recovery from a forward fall.
The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences, 54(1), 44-50.
Thompson, L. V. (2002). Skeletal muscle adaptations with age, inactivity, and therapeutic exercise. Journal of Orthopedic and Sports Physical Therapy, 32, 44-57.
Trappe, S., Williamson, D., & Godard, M. (2002). Maintenance of whole muscle strength and size following resistance training in older men. Journals of Gerontology Series A: Biological and Medical, 57(4), B138-143.
World Health Organization (1994). Assessment of fracture risk and its application to screening for postmenopausal osteoporosis. Report of a WHO Study Group.
World Health Organization Technical Report Series , 843 , 3, 5-6.
Waters, D.L., Baumgartner, R.N., & Garry, P. J. (2000). Sarcopenia: Current Perspectives. The Journal of Nutrition Health and Aging, 4(3), 133-139.
Willoughby, D. (2001, April). Resistance training in the older adult. Retrieved November 10, 2006, from American College of Sports Medicine, Current Comment Web site:http://www.acsm.org/Content/ContentFolders/Publications /CurrentComment/2001/rtoa.pdf.
Young, A., Stokes, M., & Crowe, M. (1985). The size and strength of the quadriceps muscles of old and young men. Clinical Physiology, 5, 145–154.
Yarasheski, K. E., Jina, P. L., Debbie, L. H., Kathleen, A. O., Mary, B. B., & David, R. S.(1993). Acute effects of resistance exercise on muscle protein synthesis rate in young and elderly men and women. American Journal of Physiology, 265, 210-214.
Yarasheski, K.E., Jina, P. L., Debbie, L. H., Kathleen, A. O., Mary, B. B., & David, R. S.(1999). Resistance exercise training increases mixed muscle protein synthesis rate in frail women and men. American Journal of Physiology, 277, 118-125.
附錄一
銀髮族基本資料及身體活動問卷
第一部分 個人基本資料：
一、姓名：
二、性別：（1）□男 （2）□女 三、年齡：
（1）□65-69歲 （2）□70-74歲
（3）□75-79歲 （4）□80歲以上 四、教育程度：
（1）□不識字 （2）□自修識字
（3）□小學（4）□國(初)中
（5）□高中(職)以上（6）□大學(專)以上 五、您覺得目前支付生活開銷是否足夠：
（1）□相當充裕 （2）□大致夠用
（3）□略有困難（4）□相當困難 六、您目前的婚姻狀況：
（1）□已婚或同居 （2）□喪偶
（3）□離婚或分居（4）□未婚 七、您覺得您目前的健康狀況：
（1）□很好 （2）□好
（3）□普通（4）□不太好（5）□不好 八、您目前的居住狀況：
（1）□單獨居住 （2）□僅夫妻二人同住
（3）□固定與某些(孫)子女同住 （4）□到子女家中輪著住
（5）□三代同堂 （6）□其他______
第二部分身體活動量
1. 過去七天，您多常參加需要坐著的活動（坐式活動），例如:閱讀，
看電視或作手工藝品等?_________
（1）1-2天（2）3-4天 （3）5-7天
您做過哪些活動?___________________________________
帄均一天做幾小時坐式活動?____________
（1） 少於1小時 （2）1~2小時 （3）2~4小時 （4）4小時以上
2. 過去七天，您有多少天外出步行或散步?例如逛街，走路去站牌，溜狗等
（1）否 （2）是 _________
4.照顧其他人，例如小孩(孫子)，無法獨立生活的配偶或其他成人等?
（1）否 （2）是 _________
11. 10. 過去七天，您有沒有從事領薪水的工作或義務工作?
（1）沒有（2）有
12. 一週工作幾小時?___________小時 13. 工作性質為: ___________
（1）主要坐著，經手臂稍移動
（2）坐或站，有時需步行
（3）步行，有時需提小於23公斤的重物
（4）步行，有時需提大於 23 公斤的重物
69
附錄三
6. 使用電話的能力 【□ 不適用 (勾選“不適用”者，此項分數視為滿分)】
□3.獨立使用電話，含查電話簿、撥號等
□2.僅可撥熟悉的電話號碼
□1.僅會接電話，不會撥電話
□0.完全不會使用電話
勾選 1.或 0.
者，列為失能 項目。
7.服用藥物 【□ 不適用 (勾選“不適用”者，此項分數視為滿分)】
□3.能自己負責在正確的時間用正確的藥物
□2.需要提醒或少許協助
□1.如果事先準備好服用的藥物份量，可自行服用
□0.不能自己服用藥物
勾選 1.或 0.
者，列為失能 項目。
8.處理財務能力【□ 不適用 (勾選“不適用”者，此項分數視為滿分)】
□2.可以獨立處理財務
□1.可以處理日常的購買，但需要別人協助與銀行往來或大宗 買賣
□0.不能處理錢財
勾選 0.者，列 為失能項目。
（註：上街購物、外出活動、食物烹調、家務維持、洗衣服等五項中有三項以上需要協助 者即為輕度失能）