一个用于社区居住老年人敏捷阶梯的培训计划
Summary
本研究的目的是为老年人提供敏捷培训计划。介绍了该方案的可行性，并通过视频成像演示了培训协议。
Abstract
衰老会损害身体和认知功能，限制日常活动。敏捷训练可以改善或维持老年人的身体机能。本研究的目的是报告使用敏捷阶梯为独立社区居住老年人提供培训计划的健身益处。每次培训时间约30分钟，每周两次，为期14周，取得了效益。训练是时间，涉及四个不同的演习和不同的难度水平通过时间。演习在巴西圣保罗州坎皮纳斯大学体育学院进行。研究参与者（n = 16;平均年龄66.9~5.0岁）被指示尽快进行练习，不要犯错误，并在他们犯错时得到物理教练的协助。评估在训练前后使用五种功能测试（即伊利诺斯州敏捷性、五次坐到站、时起和移动、通常速度和单腿站立）进行。虽然研究样本没有与对照组进行比较，但结果表明，使用敏捷阶梯的训练方案简单实用，提高了老年人的身体机能性能。
Introduction
在衰老时积极活动可以优化改善身体、社会和精神健康的机会，使老年人能够积极参与社会。老年人应该注意，因为老化的后果2。全世界的人寿命更长，预期寿命在历史上首次超过70岁。60岁或以上的人数正在迅速增加，这些人口的健康状况通常很差。由于疾病或综合症的直接结果，衰老会损害身体机能、心理能力和社会交往。
身体机功能下降可能导致跌倒、骨折、获得医疗保健的机会减少、抑郁和生活质量低下。敏捷对于防止跌倒和保持老年人的独立性至关重要。谢泼德和杨3报告说，敏捷涉及”全身运动在不同的方向，以回应刺激。
大多数研究评估高性能运动员的敏捷性4，虽然一些研究评估这个参数在老年人。老年人的敏捷训练包括预先计划好的步态适应性训练和反应训练（即对信号的反应）5。刘安布罗斯等人6、7日发现，敏捷训练提高了姿势的稳定性、平衡性和平衡性，降低了老年人跌倒的风险。此外，这种类型的训练是综合的，并改善认知功能（如感知，精神灵活性，和工作记忆），以及神经肌肉和心血管功能8，9。
敏捷训练的特点是一套锻炼练习，可以自动化。但是，需要物理训练师/讲师来创建和教授钻头，并指明提高难度水平的正确时机。一些研究发现，步进训练提高了体能（例如平衡、敏捷、下肢力量和力量，以及降低跌倒风险）和认知功能（例如，选择步进反应时间、抑制作用和执行功能）5、10、11 。本研究使用敏捷阶梯作为具有成本效益的工具，以评估计划前步态训练对独立社区居住老年人体能的影响。
本研究中使用的敏捷阶梯以前曾用于训练学童和运动员12，13。梯子的长度为4.8米，有12个横向梯形，是用2厘米宽的胶带在地板上绘制的（图1）。在12号训练期间在地板上建造梯子避免了干扰，降低了受伤的风险。研究人口健康，平均年龄为66.9~5.0岁，独立生活在社区环境中。参与者每周接受30分钟的训练，为期14周。
Protocol
Representative Results
Discussion
几个敏捷训练项目用于不同的人群，包括运动队4，儿童12，和老年人6，10。这些方案包括方形步进练习10，11，如本研究中描述的序列，通过降低跌倒、骨折、固定和依赖的风险，可以显著提高老年人的整体体质。
本研究中提出的训练方案，以及关于锻…
Disclosures
The authors have nothing to disclose.
Acknowledgements
这项研究由巴西高等教育人员改进协调组织资助（CAPES-#1800789）。
Materials
| Bluetooth speaker | JBL | – | Used to time all protocol and signal the 30 s of each subset |
| Chair | – | – | Used on assessments |
| Clipboard | Tilibra | – | Used to support documents |
| Crepe Tape of 2cm | Dexter | – | Used to create the agility ladder on the floor |
| Measuring Tape | Stakley | – | Used to measure assessments distance |
| Pen | Bic | – | Used to note data |
| Saucer Cone | Kipsta | – | Used on assessments |
| Stowatch | Vollo | – | Used to time assessments results |
| Sulfite Paper | Chamex | – | used to write all data |
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