力量练习对中老年女性体质健康的影响
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摘要
随着人口老龄化加快,老年人体质健康成为国家和社会关注的热点,如何提升老年人的体质健康水平,改善老年人的生活质量成为当今社会亟待解决的重要问题。本研究目的旨在揭示力量练习对中老年女性体质健康的影响。研究方法：以10名不经常锻炼的中老年女性为研究对象,安排24周的力量练习,每周练习两次,每次45分钟。力量练习的内容有坐姿腿屈伸、站姿腿屈伸、坐姿胸前推举、坐姿肩推举、坐姿背下拉、坐姿臂弯举、站姿夹臂下拉和坐姿收腹下拉,运动强度为1RM的40%-60%,并辅助进行柔韧素质的练习。在训练前、训练8周、16周和24周后,分别测定受试者的身体形态、身体素质和身体机能指标。
结论：
(1)力量练习在减小中老年女性的身体围度方面作用显著。表现为：胸围、臂围和大腿围有显著性增加,腰围和小腿围稍有下降；体成分指标中体脂含量和体脂百分比在力量练习前后有所增加,骨骼肌含量和基础代谢率有所增加,体重和身体质量参数出现稍微的下降。说明力量练习通过增加骨骼肌的质量,提高基础代谢率,降低体脂肪和体脂百分比,可有效改善中老年女性的体成分。
(2)力量练习使中老年女性的身体素质发生显著性的变化,其中力量练习对肌肉的刺激是最为直接和有效的,经过24周的力量练习,中老年女性的力量素质有显著性增加；柔韧素质、反应时、闭眼单脚也有所增加。说明力量练习可有效增加中老年女性骨骼肌的力量,提高肌肉的伸展性和关节的灵活性,增加肌肉的内协调能力。
(3)力量练习对中老年女性的身体机能有显著性影响.主要表现为：肺活量显著性增加,手臂和脚踝的血压出现下降,安静时的心率下降,对血管弹性程度和血管的阻塞程度没有影响；血液中甘油三酯、总胆固醇都、高密度脂蛋白和低密度脂蛋白都有所下降,并且力量练习还有减缓中老年女性骨质量流失的作用。
(4)力量练习可缩短中老年女性完成身体功能动作的时间,表现为5次坐站实验用时、5次仰卧站立的用时、六米走和正常400米走用时都呈现明显的下降趋势,说明力量练习能够使中老年女性的站立、行走和蹲的功能得到明显改善,有助于提高她们完成日常生活中基本动作的能力。
(5)力量练习对中老年女性的生活满意度和生存质量的影响有明显的影响,反映心理健康各个因子均有下降。反映生存质量的各个因子都有所增长。说明力量练习有助于改善中老年女性的心理健康状况和生存质量。
With the rapidly develop of aging population, the elderly fitness health become the focus of attention of state and society. In today's society, how to improve the fitness health of the elderly, to improve the quality of life of older persons becomes an important problem to be solved. This study aims to reveal the power to strength training influence on the fitness health of middle-aged women.
Methods:take10middle-aged women who are not exercise frequently, arrangement24weeks strength training exercises twice a week,45minutes every time. The contents of the strength exercises is seated leg flexion and extension, standing leg flexion and extension, seated chest elected, sitting shoulder elect, sitting back in the drop-down, sitting, arms held, standing folder under the arm pull-down and sitting abdomen pull, the intensity of exercise is40-60%of1RM, and assistance in the flexible practice. Before the training, the training of eight weeks,16weeks and24weeks, measure the subjects' body shape, physical fitness and body index respectively.
Conclusion:
(1) Strength training can reduce the middle-aged female's body circumference obviously. Incorporate:chest, arm circumference and thigh circumference increased significantly, a slight decrease in waist circumference and calf circumference; body composition indicators of body fat and body fat percentage before and after strength training increase in skeletal muscle content and basal metabolic rate the increase in body weight and body mass parameters decreased slightly. As a result, strength exercises can increase the quality of skeletal muscle, increase basal metabolic rate, reduce body fat and body fat percentage, and can effectively improve the body composition of middle-aged women.
(2) The power of exercise change the elderly women's physical significantly, in which strength exercises for muscle stimulation is the most direct and effective. After24weeks of strength exercises, the strength quality of elderly women increased significantly; Flexibility, reaction time, eyes closed and stand on one leg has increased. Note strength training can effectively increase the power of older women in skeletal muscle, muscle stretching and joint mobility, increase the ability of muscles to keep coordination.
(3) The effect of exercise on elderly women's physical function is significant, mainly for:vital capacity increase significantly. The blood pressure of arm, ankle and resting heart rate is decreased. TG, TCHO, HDL-C and LDL-C of blood are decreased. And strength exercises slow down older women bone mass loss.
(4) Strength training can shorten the time of middle-aged women to complete the action of body functions, and performance for the5times sit station experiment,5times sit to stand, six meters to go and the normal400meters are all decreased sharply, indicating that strength training can make a middle-aged women standing, walking and squatting functionality significantly improved and help improve their ability to complete their daily life movement.
(5) Strengtli training have impacted on life satisfaction and quality of life of middle-aged women significantly, And the mental health factors were decreased. The various factors that reflect the quality of life has increased. The strength exercises will help to improve the mental health status and quality of life of older women.
结论：
(1)力量练习在减小中老年女性的身体围度方面作用显著。表现为：胸围、臂围和大腿围有显著性增加,腰围和小腿围稍有下降；体成分指标中体脂含量和体脂百分比在力量练习前后有所增加,骨骼肌含量和基础代谢率有所增加,体重和身体质量参数出现稍微的下降。说明力量练习通过增加骨骼肌的质量,提高基础代谢率,降低体脂肪和体脂百分比,可有效改善中老年女性的体成分。
(2)力量练习使中老年女性的身体素质发生显著性的变化,其中力量练习对肌肉的刺激是最为直接和有效的,经过24周的力量练习,中老年女性的力量素质有显著性增加；柔韧素质、反应时、闭眼单脚也有所增加。说明力量练习可有效增加中老年女性骨骼肌的力量,提高肌肉的伸展性和关节的灵活性,增加肌肉的内协调能力。
(3)力量练习对中老年女性的身体机能有显著性影响.主要表现为：肺活量显著性增加,手臂和脚踝的血压出现下降,安静时的心率下降,对血管弹性程度和血管的阻塞程度没有影响；血液中甘油三酯、总胆固醇都、高密度脂蛋白和低密度脂蛋白都有所下降,并且力量练习还有减缓中老年女性骨质量流失的作用。
(4)力量练习可缩短中老年女性完成身体功能动作的时间,表现为5次坐站实验用时、5次仰卧站立的用时、六米走和正常400米走用时都呈现明显的下降趋势,说明力量练习能够使中老年女性的站立、行走和蹲的功能得到明显改善,有助于提高她们完成日常生活中基本动作的能力。
(5)力量练习对中老年女性的生活满意度和生存质量的影响有明显的影响,反映心理健康各个因子均有下降。反映生存质量的各个因子都有所增长。说明力量练习有助于改善中老年女性的心理健康状况和生存质量。
With the rapidly develop of aging population, the elderly fitness health become the focus of attention of state and society. In today's society, how to improve the fitness health of the elderly, to improve the quality of life of older persons becomes an important problem to be solved. This study aims to reveal the power to strength training influence on the fitness health of middle-aged women.
Methods:take10middle-aged women who are not exercise frequently, arrangement24weeks strength training exercises twice a week,45minutes every time. The contents of the strength exercises is seated leg flexion and extension, standing leg flexion and extension, seated chest elected, sitting shoulder elect, sitting back in the drop-down, sitting, arms held, standing folder under the arm pull-down and sitting abdomen pull, the intensity of exercise is40-60%of1RM, and assistance in the flexible practice. Before the training, the training of eight weeks,16weeks and24weeks, measure the subjects' body shape, physical fitness and body index respectively.
Conclusion:
(1) Strength training can reduce the middle-aged female's body circumference obviously. Incorporate:chest, arm circumference and thigh circumference increased significantly, a slight decrease in waist circumference and calf circumference; body composition indicators of body fat and body fat percentage before and after strength training increase in skeletal muscle content and basal metabolic rate the increase in body weight and body mass parameters decreased slightly. As a result, strength exercises can increase the quality of skeletal muscle, increase basal metabolic rate, reduce body fat and body fat percentage, and can effectively improve the body composition of middle-aged women.
(2) The power of exercise change the elderly women's physical significantly, in which strength exercises for muscle stimulation is the most direct and effective. After24weeks of strength exercises, the strength quality of elderly women increased significantly; Flexibility, reaction time, eyes closed and stand on one leg has increased. Note strength training can effectively increase the power of older women in skeletal muscle, muscle stretching and joint mobility, increase the ability of muscles to keep coordination.
(3) The effect of exercise on elderly women's physical function is significant, mainly for:vital capacity increase significantly. The blood pressure of arm, ankle and resting heart rate is decreased. TG, TCHO, HDL-C and LDL-C of blood are decreased. And strength exercises slow down older women bone mass loss.
(4) Strength training can shorten the time of middle-aged women to complete the action of body functions, and performance for the5times sit station experiment,5times sit to stand, six meters to go and the normal400meters are all decreased sharply, indicating that strength training can make a middle-aged women standing, walking and squatting functionality significantly improved and help improve their ability to complete their daily life movement.
(5) Strengtli training have impacted on life satisfaction and quality of life of middle-aged women significantly, And the mental health factors were decreased. The various factors that reflect the quality of life has increased. The strength exercises will help to improve the mental health status and quality of life of older women.
引文
1学校体育大辞典[M],武汉：武汉工业大学出版社,1994：127
2郑志学,朱汉民,王赞舜等.全球人口老龄化新动向[J].中国老年杂志,2001,21(1)：79-80
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5陈莉琳.体育锻炼是老年人身心健康的催化剂[J].山西体育科技,2003,23(s)：52-54
6王则瑚.终身体育[M].北京：北京体育学院出版社,1994
7李志敢,张林挺.强化力量练习运动处方对男性老年人身体形态的影响[J].广州体育学院学报,2007,27(5)7679
8仕朝辉.肌肉力量衰退与老年人的力量训练[J].重庆工商大学学报,2007,24(3)299-302
9刘晓辉,张宗国.力量练习对中老年人身体机能的影响及健身启示[J].吉林体育学院学报,2009,25(3)64-65
10谭思结,杨凤英.规律的力量练习对中老年人有氧工作能力的影响[J].中国康复运动医学杂志,2007,2(9)：776-778
11易铭裕,赵彩虹.力量练习对老年人神经肌肉和内分泌系统的影响[J].武汉体育学院学报,2004,38(3)38-41
12高炳宏.力量训练、有氧训练和二者的结合对不经常锻炼的老年人柔韧性的影响[J].上海体育科研,2003,24(1)
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14许浩,黄晖等.有氧运动与力量训练对中老年人体适能的影响[J].体育与科学,2009,30(3)：63-70
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[1]学校体育大辞典[M],武汉：武汉工业大学出版社,1994：127
[2]郑志学,朱汉民,王赞舜.全球人口老龄化新动向[J].中国老年杂志,2001,21(1)：79-80
[3]MeArdle WD, Kateh Fl, Katch VL. Essentials of Execrise Physiology [J]. Philade Phia,Lippoineoott Willimas & Wikins,2000:554-586
[4]满君.增龄骨骼肌的机能特征及运动对其影响(综述))[J].北京体育大学学报,2011,24(2)：200-202
[5]陈莉琳.体育锻炼是老年人身心健康的催化剂[J].山西体育科技,2003,2：3(3)：52-54
[6]王则珊.终身体育[M].北京：北京体育学院出版社,1994
[7]李志敢,张林挺.强化力量练习运动处方对男性老年人身体形态的影响[J].广州体育学院学报,2007,27(5)：76-79
[8]杜朝辉.肌肉力量衰退与老年人的力量训练[J].重庆工商大学学报,2007,24(3)：299-302
[9]刘晓辉,张宗国.力量练习对中老年人身体机能的影响及健身启示[J].吉林体育学院学报,2009,25(3)：64-65
[10]谭思结,杨凤英.规律的力量练习对中老年人有氧工作能力的影响[J].中国康复运动医学杂志,2007,22(9)：776-778
[11]易铭裕,赵彩虹.力量练习对老年人神经肌肉和内分泌系统的影响[J].武汉体育学院学报,2004,38(3)：2,8-41
[12]高炳宏.力量训练、有氧训练和二者的结合对不经常锻炼的老年人柔韧性的影响[J].上海体育科研,2003,24(1)：77-79
[13]李志敢.强化力量练习运动处方对男性老年人身体功能的影响[J].广州体育学院学,2009,(20)：3966-3971
[14]许浩,黄晖等.有氧运动与力量训练对中老年人体适能的影响[J].体育与科学,2009,30(3)63-70
[15]Persch,Leslie N.etc. Strength training improves fall-related gait kinematics in the elderly A randomized controlled trial [J]. Clinical Biomehanics, 2009,24 (10):810-819
[16]Taunton, J.E.etc.Weight training in elderly women:the effects of progressive resistance training on body composition,muscular strength,bone mineral density, functional ability and psychosocial attitudes of women 75-80 years [J]. New Zealand Journal of Sports Medicine Summer 2002,30 (4):106-113
[17]Nakagawa,Emi.& Takahashi,Yoshinori,Influence of group training frequency on arterial stiffness in elderly women [J].European Journal of Applied Physiology 2008, 104 (6),1039-1045
[18]Kim,Jaeock& Sapienza, Christine M. Implications of expiratory muscle strength training for rehabilitation of the elderly:Tutorial [J]. Journal of Rehabilitation Research & Development Mar Apr 2005, 42(2):211-223
[19]Granacher,U.etc.Resistance Training and Neuromuscular Performance in Seniors [J]. International Journal of Sports Medicine 2009, 30(9):652-658
[20]Olafsdottir, Halla B.etc. The effects of strength training on finger strength and hand dexterity in healthy elderly individuals [J]. Journal of Applied Physiology 2008,105(4):1166-1179
[21]Rhodes, E.C.& Martin, A.D. Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women [J]. British Journal of Sports Medicine 2000,34(1):18-22
[22]N.D.Reeves, M. V. Narici & C.N.Maganaris.Effect of resistance training on skeletal muscle specific force in elderly humans [J]. American Physiological Society. 2003,12(24):2003
[23]李志敢,张林挺.强化力量练习运动处方对男性老年人身体形态的影响[J].广州体育学院学报,2007,27(5)：76-79
[24]邱春、翟德平等.不同锻炼方法对中老年妇女身体形态与机能影响的探析[J].中国体育科技,2000(2)：41
[25]Tracy et al. Muscle quality. Effects of strength training in 65 to 75 year-old men and women. [J].Appl Physiol, 1999, 86:1952-01
[26]Kelly.Dynamic Resistance Exerciseand Resting Blood Pressure in Adults:a Meta-analysis[J].Appl Physiol,1997,82(5):1559-1565
[27]WILEYRL, DUNNCL, COX R H,et al.Isometric Exercise Training Lowers Resting Blood Pressure[J].Med Sci Sports Exe,1992,24:749-754
[28]RVAN HOOF, FMACOR.P LIJNEN,et al.Effect of Strength Training on Blood Pressure Measured in Various Conditions in Sedentary Men[J].Int J Sports Med.1996.17(6):415-422
[29]WOOD,RHR REYES, MA WELSCH. et al.Concurrent Cardiovascular and Resistance Training in Healthy Older Adults[J].Med Sci Sports Exe,2001,33(10):1751-1758
[30]MAIORANA A, O'DRISCOLL G. DEMBO L, et al.Exercise Training, Vascular Function, and Functional Capacity in Middle-aged Subjects[J].Med Sci Sports Exe,2001,33(12): 2022-2028
[31]孟建勋,于利建,沈剑宏.2156名中老年人血脂水平调查[J].浙江预防医学,2008,20(10)：25
[32]Eonrertion.Blood,volume, its adaptation to endurance training[J]. Med.Sei.Sport.Excrc.Vol.23 No.2,PP1338-1348,1991
[33]阮祥燕.体质量及骨峰值对骨质疏松诊断的影响[J].当代医学,2000,6(9)：47-51
[34]Dalsky GP, Stocke KS, Ehsani AA, et al. Weight-bearing exercise training and lumbar bone mineral content in postmenopausal women.Ann Intern Med 1988;108(6):824-828
[35]李铁强.健步走健身方式对55-59岁退休妇女骨密度的影响[J].河北体育学院学报,2005.19(3)：11-12
[36]利秀玲.运动对中老年妇女骨矿含量和骨密度含量变化的调查研究[J].广州体育学院 学报,1999,19(1)：38-41
[37]Adami S,Gatti D,Braga V, et al.Site specific effects of strength training on bone structure and geometry of ultra distal radius inpostmopausalwomen.J bone Miner Res 1999, 14(1):120-124
[38]STEVEN J. FLECK & WILLAM J. KRAEMER. Designing Resistance Training Programs [M].Human Kinetics:217-229
[39]Lemmer JT,Hurlbut DE,Martel GF,et al. Age and gender responses to strength training and detraining [J].Med Sci Sports Exerc,2000,32(8):1505-1512
[40]Tracy BL,Ivey FM,Hurlbut D,etal. Muscle quality. II:effects of strength training in 65-75 year old men and women. [J] Appl Physiol,1999,86(1):195-201
[41]候曼,候佳,王汉玉.60-89岁老年人下肢力量的测试研究!J].中国体育科技,2002,38(6)：27-728
[42]高炳宏.力量训练、有氧训练和两者结合训练对不经常锻炼的老年人柔韧性的影响[J].上海体育科研,2003,24(1)：67
[43]Lord SR,Caplan GA, Ward JA. Balance,reaction time, and muscle strength in exercising and nonexercising older women:a pilot study. Arch Phys Med Rehabil, 1993,74(8):837-839
[44]Hess JA,Woollacott M. Effect of high-intensity strength-training on functional measures of balance ability in balance-impaired older adults. [J] Manipulative Physiol Ther,2005,28(8):582-590
[45]Verfaillie DF, Nichols JF,Turkel E,etal. Effects of resis-tance,balance,and gait training on reduction of risk factors leading to falls in elders[J]. Aging Phys Act,1997,8(5):213-228
[46]Barrett CJ,Smerdely P. A comparison of community-bas-ed resistance exercise and flexibility exercise for seniors Aust J Physiother,2002,48(3):215-219.
[47]Lord SR,Murray SM, Chapman Ket al. Sit-to-stand perf-ormance depends on sensation, speed, balance, and psycho-logical status in addution to strength in older people[J]. Gerontol A Biol Sci Med Sci, 2002,57(8):539-543
[18]Lord SR,Caplan GA. Ward JA Balance,reaction time, and muscle strength in exercising and nonexercising older women:a pilot study[J]. Arch Phys Med Rehabil,1993,74 (8):837-839
[49]Chase,W. Cz. & Simon, H. A. The mind's eye in chess[M]. In Chase (Ed), visual information processing. New York:Academic Press, 1973:215-281
[50]Millslagle, D. GRecognition accuracy by experienced men and women players of basketball [J]. PerceptualandMotorSkills, 2002,95:163-172
[51]McAuley E, Marquez DX. Jeromc GJ. et al.Physical activity and physique anxiety in older adults:fitness,and efficacy influences.Aging Ment Health 2002:6(3):222-30
[52]Tsutsumi T, Don BM, Zaichkowsky LD, et al.Comparison of high and moderate intensity of strength training on mood and anxiety in older adults. Percept Mot Skills 1998:87(3 Ptl):1003-11
[53]Penninx BW, Rejeski WJ, Pandya J, et al. Exercise and depressive symptoms:a comparison of aerobic and resistance exercise effects on emotional and physical function in older persons with high and low depressive symptomatology. J Gerontol BPsychol Sci Sci 2002;57:124-32
[54]毛志雄.北京城区中老年人身体锻炼与心理健康的关系--情绪纬度的研究[J].北京体育大学学报,1996,12(19)：7-8
[55]赫秋菊.体育锻炼对老年人心理效益促进的研究[J].沈阳体育学院学报,2010,29(2)：100
[56]Leith LM,Taylor AHPsychological aspects of exercise:A decade literature review[J]. Journal of Sport Behavior, 1990,13:219-239
2郑志学,朱汉民,王赞舜等.全球人口老龄化新动向[J].中国老年杂志,2001,21(1)：79-80
3 MeArdle WD,Kateh Fl,Katch VL.Essentials of Execrise Physiology[J]. Philade Phia, Lippoineoott Willimas & Wikins,2000:554-586
4满君.增龄骨骼肌的机能特征及运动对其影响(综述)[J].北京体育大学学报2011,24(2)：200-202
5陈莉琳.体育锻炼是老年人身心健康的催化剂[J].山西体育科技,2003,23(s)：52-54
6王则瑚.终身体育[M].北京：北京体育学院出版社,1994
7李志敢,张林挺.强化力量练习运动处方对男性老年人身体形态的影响[J].广州体育学院学报,2007,27(5)7679
8仕朝辉.肌肉力量衰退与老年人的力量训练[J].重庆工商大学学报,2007,24(3)299-302
9刘晓辉,张宗国.力量练习对中老年人身体机能的影响及健身启示[J].吉林体育学院学报,2009,25(3)64-65
10谭思结,杨凤英.规律的力量练习对中老年人有氧工作能力的影响[J].中国康复运动医学杂志,2007,2(9)：776-778
11易铭裕,赵彩虹.力量练习对老年人神经肌肉和内分泌系统的影响[J].武汉体育学院学报,2004,38(3)38-41
12高炳宏.力量训练、有氧训练和二者的结合对不经常锻炼的老年人柔韧性的影响[J].上海体育科研,2003,24(1)
13李志敢.强化力量练习运动处方对男性老年人身体功能的影响[J].广州体育学院学,2009,(20)：3966-3971
14许浩,黄晖等.有氧运动与力量训练对中老年人体适能的影响[J].体育与科学,2009,30(3)：63-70
15 Persch.Leslie N. etc. Strength training improves fall-related gait kinematics in the elderly A randomized controlled trial [J]. Clinical Biomechanics,2009,24 (10):810-819
16 Tauntoton, J. E.etc. Weight training in elderly women:the effects of progressive resistance training on body composition,muscular strength,bone mineral density,functional ability and psychosocial attitudes of women 75-80 years [J]. New Zealand Journal of Sports Medicine Summer 2002,30 (4):106-113
Nakagawa,Emi. & Takahashi,Yoshinori. Influence of group training frequency on arterial stiffness in elderly women [J]. European Journal of Applied Physiology 2008,104 (6),1039-1045
Kim,Jaeock& Sapienza, Chris tine M. Implications of expiratory muscle strength training for rehabilitation of the elderly:Tutorial[J]. Journal of Rehabilitation Research & Development MarApr 2005, 42(2):211-223
19 Granacher.U.etc.Resistance Training and Neuromuscular Performance in Seniors [J]. International Journal of Sports Medicine 2009, 30(9):652-658
20 Olafsdottir, Halla B.etc. The effects of strength training on finger strength and hand dexterity in healthy elderly individuals [J]. Journal of Applied Physiology 2008,105(4):1166-1179
21 Rhodes, EC. & Martin, A.D. Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women [J]. British Journal of Sports Medicine 2000, 34(1):18-22
22 N.D.Reevcs.M.V.Narici & C.N.Maganaris. Effect of resistance training on skeletal muscle specific force in elderly humans [J]. American Physiological Society.2003,12(24):2003
23李志敢,张林挺.强化力量练习运动处方对男性老年人身体形态的影响[J].广州体育学院学报2007,27(5)76-79
24邱春,翟德平等.不同锻炼方方法对中老年妇女身体形态与机能影响的探析[J].中国体育科技,2000(12)：41
7李志敢,张林挺.强化力量练习运动处方对男性老年人身体形态的影响[J].广州体育学院学报,2007,27(5)76-79
25 Tracy et al. Muscle quality. Effects of strength training in 65 to 75 year-old men and women. [J]. Appl Physiol.1999.86:195-201
26 GKELLEY.Dynamic Resistance Exercise and Resting Blood Pressure in Adults [J].a Meta-analysis[J]. Appl Physiol,1997,82(5):1559-1565
27 WILEY R L,DUNN C L,COX R H,et al.Isometric Exercise Training Lowers Resting Blood Pressure[J].Med Sci Sports Exe,1992,24:749-754
28 R VAN HOOF, F MACOR,P LIJNEN,et al.Effect of Strength Training on Blood Pressure Measured in Various Conditions in Sedentary Men[J].Int J Sports Med,1996,17(6):415-422
29 WOOD.R H,R REYES.M A WELSCH, et al.Concurrent Cardiovascular and Resistance Training in Healthy Older Adults [J].Med Sci Sports Exe,2001,33(10):1751-1758
30 MAIORANA A, O'DRISCOLL G,DEMBO L,et al.Exercise Training, Vascular Function, and Functional Capacity in Middle-aged Subjects [J].Med Sci Sports Exe,2001,33(l2):2022-2028
31孟建勋,王利建,沈剑宏.2156名中老年人血脂水平调查[J].浙江预防医学,2008,20(10)：25
32阮祥燕.体质量及骨峰值对骨质疏松诊断的影响[J].当代医学,2000,6(9)：47-51
33 Dalsky GP,Stocke KS, Ehsani AA,etal. Weight-bearing exercise training and lumbar bone mineral content in postmenopausal women.Ann Intern Med 1988,108(6):824-828
34李铁强.健步走健身方式对55-59岁退休妇女骨密度的影响[J].河北体育学院学报2005,19(3)：11一17
35利秀玲.运动对中老年妇女骨矿含量和骨密度含量变化的调查研究[J].广州体育学院学报,1999,19(1)：38-41
36 Adami S, Gatti D,Braga V, et al. Site specific effects of strength training on bone structure and geometry of ultra distal radius inpostmopausalwomen.JboneMinerRes 199914(1):120-124
37 STEVEN J. FLECK & WILLAM J. KRAEMER. Designing Resistance Training Programs [M].Human Kinetics:217-229
38 Lemmer JT, Hurlbut DE,Martel GF.et al. Age and gender responses to strength training and detraining. Med Sci Sports Exerc,2000,32(8):1505-1512
39 Tracy BL, Ivey FM,Hurlbut D, et al. Muscle quality, effects ofslrength training in 65-75 year old men and women[J]. Appl Physiol.1999,86(1):195-201
40候曼,候佳,王汉玉60-89岁老年人下肢力量的测试研究[J].中国体育科技,2002,38(6)：27-28
41高炳宏.力量训练、有氧训练和两者结合训练对不经常锻炼的老年人柔韧性的影响[J].上海体育科研,2003,24(1)：67
42 Lord SR,Caplan GA, Ward JA. Balanee,reaction time.and muscle strength in exercising and nonexrc ising older women[J].a pilot study. Arch Phys Med Rehabil.1993, 74(8):837-839
43 Hess JA,Woollacott M. Effect of high-intensity strength-training on functional measures of balance ability in bal-ance-impaired older adults. [J]Manipulative Physiol Ther,2005,28(8):582-590
44 Verfaillie DF,Nichols JF.Turkel E,etal. Effects of res is-tance.balance,and gait training on reduction of risk factors leading to falls in elders. J Aging Phys Act,1997.5:213-228
45 Barrett CJ.Smerdely P. A comparison ofcommunity-bas-ed resistance exercise and flexibility exercise for seniors Aust J Physiother,2002,48(3):215-219
46 Lord SR,Murray SM.Chapman K,et al.Sit-standperf-ormance depend sonsensation, speed,balance and psycho-logical status in addution to strength in oldcrpcoplc[J]. Gcrontol A Biol Sci Med Sci,2002,5(8):539-543
47 Lord SR. Caplan GA. Ward JA. Balance, reaction time, and muscle strength in exercising and nonexcrcising older women[J]a pilot study. Arch Phys Mcd Rchabil.1993.74(8):837-839
48 Chase.W.Cz.& Simon, H. A. The mind's eye in chess[M]. In Chase (Ed),visual information processing. New York: Academic Press,1973:215-281
49 Mills lagle. D. G.Recognition accuracy by experienced men and women players of basketball [J]. Perceptual and MotorSkills,2002.95:163-172
50 McAuley F, Marquez DX,Jeromc GJ.etal.Physicalaetivity and physique anxiety in older adults:fitness and efficacy influences.Aging Ment Health 2002:6(3):222-30
51 Tsutsumi T,Don BM,Zaich kowsky L.D.et al.Comparison of high and moderate intensity of strength training on mood and anxiety in older adults.Percept Mot Skills 1998:87(3):1003-11
52 Penninx BW,Rejeski WJ,Pandya J, et al. Exercise and depressivesymptoms:a comparison of aerobic and resistance exercise effects on emotional and physical function in older persons with high and low depressive symptomatology[J].Gerontol BPsychol Sci Sci 2002:57:124-32
53毛志雄.北京城区中老年人身体锻炼与心理健康的关系--情绪纬度的研究[J].北京体育大学学报,1996,1：(19)：7-8
54赫秋菊.体育锻炼对老年人心理效益促进的研究[J].沈阳体育学院学报,2010,29(2)：100
5s Leith LM, Taylor AH.Psychological aspects of exercise : A decadc literature review[J].Journal of Sport Behavor.1990,13:219-239
[1]学校体育大辞典[M],武汉：武汉工业大学出版社,1994：127
[2]郑志学,朱汉民,王赞舜.全球人口老龄化新动向[J].中国老年杂志,2001,21(1)：79-80
[3]MeArdle WD, Kateh Fl, Katch VL. Essentials of Execrise Physiology [J]. Philade Phia,Lippoineoott Willimas & Wikins,2000:554-586
[4]满君.增龄骨骼肌的机能特征及运动对其影响(综述))[J].北京体育大学学报,2011,24(2)：200-202
[5]陈莉琳.体育锻炼是老年人身心健康的催化剂[J].山西体育科技,2003,2：3(3)：52-54
[6]王则珊.终身体育[M].北京：北京体育学院出版社,1994
[7]李志敢,张林挺.强化力量练习运动处方对男性老年人身体形态的影响[J].广州体育学院学报,2007,27(5)：76-79
[8]杜朝辉.肌肉力量衰退与老年人的力量训练[J].重庆工商大学学报,2007,24(3)：299-302
[9]刘晓辉,张宗国.力量练习对中老年人身体机能的影响及健身启示[J].吉林体育学院学报,2009,25(3)：64-65
[10]谭思结,杨凤英.规律的力量练习对中老年人有氧工作能力的影响[J].中国康复运动医学杂志,2007,22(9)：776-778
[11]易铭裕,赵彩虹.力量练习对老年人神经肌肉和内分泌系统的影响[J].武汉体育学院学报,2004,38(3)：2,8-41
[12]高炳宏.力量训练、有氧训练和二者的结合对不经常锻炼的老年人柔韧性的影响[J].上海体育科研,2003,24(1)：77-79
[13]李志敢.强化力量练习运动处方对男性老年人身体功能的影响[J].广州体育学院学,2009,(20)：3966-3971
[14]许浩,黄晖等.有氧运动与力量训练对中老年人体适能的影响[J].体育与科学,2009,30(3)63-70
[15]Persch,Leslie N.etc. Strength training improves fall-related gait kinematics in the elderly A randomized controlled trial [J]. Clinical Biomehanics, 2009,24 (10):810-819
[16]Taunton, J.E.etc.Weight training in elderly women:the effects of progressive resistance training on body composition,muscular strength,bone mineral density, functional ability and psychosocial attitudes of women 75-80 years [J]. New Zealand Journal of Sports Medicine Summer 2002,30 (4):106-113
[17]Nakagawa,Emi.& Takahashi,Yoshinori,Influence of group training frequency on arterial stiffness in elderly women [J].European Journal of Applied Physiology 2008, 104 (6),1039-1045
[18]Kim,Jaeock& Sapienza, Christine M. Implications of expiratory muscle strength training for rehabilitation of the elderly:Tutorial [J]. Journal of Rehabilitation Research & Development Mar Apr 2005, 42(2):211-223
[19]Granacher,U.etc.Resistance Training and Neuromuscular Performance in Seniors [J]. International Journal of Sports Medicine 2009, 30(9):652-658
[20]Olafsdottir, Halla B.etc. The effects of strength training on finger strength and hand dexterity in healthy elderly individuals [J]. Journal of Applied Physiology 2008,105(4):1166-1179
[21]Rhodes, E.C.& Martin, A.D. Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women [J]. British Journal of Sports Medicine 2000,34(1):18-22
[22]N.D.Reeves, M. V. Narici & C.N.Maganaris.Effect of resistance training on skeletal muscle specific force in elderly humans [J]. American Physiological Society. 2003,12(24):2003
[23]李志敢,张林挺.强化力量练习运动处方对男性老年人身体形态的影响[J].广州体育学院学报,2007,27(5)：76-79
[24]邱春、翟德平等.不同锻炼方法对中老年妇女身体形态与机能影响的探析[J].中国体育科技,2000(2)：41
[25]Tracy et al. Muscle quality. Effects of strength training in 65 to 75 year-old men and women. [J].Appl Physiol, 1999, 86:1952-01
[26]Kelly.Dynamic Resistance Exerciseand Resting Blood Pressure in Adults:a Meta-analysis[J].Appl Physiol,1997,82(5):1559-1565
[27]WILEYRL, DUNNCL, COX R H,et al.Isometric Exercise Training Lowers Resting Blood Pressure[J].Med Sci Sports Exe,1992,24:749-754
[28]RVAN HOOF, FMACOR.P LIJNEN,et al.Effect of Strength Training on Blood Pressure Measured in Various Conditions in Sedentary Men[J].Int J Sports Med.1996.17(6):415-422
[29]WOOD,RHR REYES, MA WELSCH. et al.Concurrent Cardiovascular and Resistance Training in Healthy Older Adults[J].Med Sci Sports Exe,2001,33(10):1751-1758
[30]MAIORANA A, O'DRISCOLL G. DEMBO L, et al.Exercise Training, Vascular Function, and Functional Capacity in Middle-aged Subjects[J].Med Sci Sports Exe,2001,33(12): 2022-2028
[31]孟建勋,于利建,沈剑宏.2156名中老年人血脂水平调查[J].浙江预防医学,2008,20(10)：25
[32]Eonrertion.Blood,volume, its adaptation to endurance training[J]. Med.Sei.Sport.Excrc.Vol.23 No.2,PP1338-1348,1991
[33]阮祥燕.体质量及骨峰值对骨质疏松诊断的影响[J].当代医学,2000,6(9)：47-51
[34]Dalsky GP, Stocke KS, Ehsani AA, et al. Weight-bearing exercise training and lumbar bone mineral content in postmenopausal women.Ann Intern Med 1988;108(6):824-828
[35]李铁强.健步走健身方式对55-59岁退休妇女骨密度的影响[J].河北体育学院学报,2005.19(3)：11-12
[36]利秀玲.运动对中老年妇女骨矿含量和骨密度含量变化的调查研究[J].广州体育学院 学报,1999,19(1)：38-41
[37]Adami S,Gatti D,Braga V, et al.Site specific effects of strength training on bone structure and geometry of ultra distal radius inpostmopausalwomen.J bone Miner Res 1999, 14(1):120-124
[38]STEVEN J. FLECK & WILLAM J. KRAEMER. Designing Resistance Training Programs [M].Human Kinetics:217-229
[39]Lemmer JT,Hurlbut DE,Martel GF,et al. Age and gender responses to strength training and detraining [J].Med Sci Sports Exerc,2000,32(8):1505-1512
[40]Tracy BL,Ivey FM,Hurlbut D,etal. Muscle quality. II:effects of strength training in 65-75 year old men and women. [J] Appl Physiol,1999,86(1):195-201
[41]候曼,候佳,王汉玉.60-89岁老年人下肢力量的测试研究!J].中国体育科技,2002,38(6)：27-728
[42]高炳宏.力量训练、有氧训练和两者结合训练对不经常锻炼的老年人柔韧性的影响[J].上海体育科研,2003,24(1)：67
[43]Lord SR,Caplan GA, Ward JA. Balance,reaction time, and muscle strength in exercising and nonexercising older women:a pilot study. Arch Phys Med Rehabil, 1993,74(8):837-839
[44]Hess JA,Woollacott M. Effect of high-intensity strength-training on functional measures of balance ability in balance-impaired older adults. [J] Manipulative Physiol Ther,2005,28(8):582-590
[45]Verfaillie DF, Nichols JF,Turkel E,etal. Effects of resis-tance,balance,and gait training on reduction of risk factors leading to falls in elders[J]. Aging Phys Act,1997,8(5):213-228
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