摘要
目的：本研究應用跨理論模式，針對處於「準備期」階段的坐式生活者，介入身體活動行為策略，探討能否成就「行動期」指數，包括主動改變健康行為與積極參與規律身體活動。方法：招募34名無規律運動習慣坐式生活者，採隨機分成實驗組與控制組，每組17人。實驗組進行每週3次，連續8週介入運動課程、營養衛教及關懷等行為改變策略，後16週以身體活動量驗證介入行為改變策略的保留效果；控制組則維持日常身體活動。實驗總期程為6個月，以台灣活動量調查長版問卷（IPAQ）為身體活動量評估工具，實驗組與控制組每2個月各評估一次。所得資料以混合設計二因子變異數分析法，依工作、交通、家事、體育休閒、步行、中等費力活動、費力活動及總身體活動量等8種分項內容，比較不同組別及實驗期間（前測、中測和後測）身體活動量的差異，顯著水準訂為α=.05。結果：依據IPAQ評估結果，發現組別與實驗期間有顯著交互作用 (p <.05)，再經單純主要效果檢驗，顯示實驗組後測優於控制組的類別分別為體育休閒、中等費力、費力活動及總身體活動量；從前、中及後3個測驗中平均數觀察總身體活動量結果，實驗組從1082.38 METs、2369.62 METs增至2732.58 METs，而控制組則為724.07 METs、1017.64 METs至1361.75 METs；實驗組驗證行為改變的效果為後16週優於前8週。結論：經八週介入運動課程、營養衛教及關懷策略等，確實主動改變健康行為與積極參與規律身體活動，進而提升日常生活中不同強度的身體活動量。

Abstract
Purpose: This study was to apply transtheoretical model to intervene physical activity behavior strategies in sedentary people at preparation phase, and investigate whether indicators of action phase would be induced, including actively changing health behaviors and positively participating in regular physical activities. Methods: This study examined 34 sedentary people with no regular physical activity habits, split into experimental group and control group, each with 17 people. The experimental group underwent 3 sessions per week for 8 consecutive weeks of interventions such as exercise classes, nutritional health education and care, and the last 16 weeks were used to verify the retention of the interventions by physical activity; the control group maintained daily physical activity. The total duration of the experiment was 6 months, and the IPAQ was used as the physical activity assessment tool for experimental group and control group every 2 months. The obtained data would be analyzed by repeated measure ANOVA, and the differences between different groups and physical activity levels during the experimental period (pre-test, mid-test, and post-test) were compared by eight categories: work, transport, housework, physical recreation, walking, moderate-intensity activities, vigorous-intensity activities, and total physical activity, with a significance level was set to α=.05. Result: According to the results of the IPAQ evaluation, it was found that there was a significant interaction between the group and the experimental period (p <.05). The main effects alone showed that the experimental group outperformed the control group in the categories of
physical recreation, moderate-intensity activities, vigorous-intensity activities, and total physical activity in the posttest; pre-test, mid-test, and post-test observation showed an increase in physical activity from 1082.38 METs, 2369.62 METs to 2732.58 METs for the experimental group and 724.07 METs, 1017.64 METs to 1361.75 METs for the control group. The effect of behavioral change in the experimental group was better in the last 16 weeks than in the first 8 weeks. Conclusion: After 8 weeks of interventional exercise courses, nutrition, health educations and care, the initiative to change healthy behaviors and actively participate in regular physical activities is confirmed, thereby increase the amount of physical activity of different intensities in daily life.

目 次
中文摘要 I
英文摘要 II
謝 誌 IV
目 次 V
表 次 VIII
圖 次 IX
第壹章 緒論 1
第一節 問題背景 1
第二節 研究目的 2
第三節 名詞操作性定義 2
第四節 研究範圍與限制 4
第貳章 文獻探討 5
第一節 每週身體活動量 5
第二節 身體活動量與健康 5
第三節 跨理論模式與身體活動 7
第四節 小結 10
第參章 研究方法 11
第一節 實驗設計 11
第二節 研究對象 12
第三節 實驗時間及地點 13
第四節 研究工具 13
第五節 實驗流程 19
第六節 訓練課程 20
第七節 資料處理 21
第肆章 結果 22
第一節 身體活動量提升效果 22
第二節 身體組成分析效果 25
第三節 介入策略前後驗證身體活動量提升效果 27
第四節 實驗組個別差異性 29
第伍章討論與結論 33
第一節 介入策略對每週身體活動量的反應 33
第二節 介入策略後身體活動量與健康 34
第三節 結論 36
參考文獻 37
附錄 42
附錄一 IPAQ台灣活動量調查長版問卷 42
附錄二 基本資料表 47
附錄三 知情同意書及更名同意書 48
附錄四 八週課程設計 55
附錄五 IPAQ計算方式 57
附錄六 學務處衛生保健組影音分享網 58
附錄七 編號14資料 59
附錄八 編號17資料 60
附錄九 衛生福利部國民健康署同意使用IPAQ問卷及更名函 61
附錄十 研究倫理審查委員會核可及更名通知書 63
附錄十一 實際運動紀錄 65
附錄十二 每週運動追蹤調查表 69
附錄十三 原始資料 71


表 次
表1 跨理論模式介入影響身體活動的成效 9
表2 基本資料 12
表3 IPAQ 3次測驗各項身體活動量數值 22
表4 IPAQ身體活動量二因子混合設計變異數分析摘要表 23
表5 IPAQ身體活動量單純主要效果檢定摘要表 24
表6 身體組成3次測驗數值 25
表7 身體組成混合設計二因子變異數分析摘要表 25
表8 身體組成單純主要效果檢定摘要表 26
表9 介入前後驗證身體活動量混合設計二因子變異數分析摘要表 27
表10 介入前後驗證身體活動量單純主要效果檢定摘要表…………28
表11 每週運動追蹤調查表混合設計二因子變異數分析摘要表 29
表12 每週運動追蹤調查表單純主要效果檢定摘要表 30



圖 次
圖1 全自動隧道式血壓計及自動身高體重測量計 13
圖2 測量腰圍.................................................................................................14
圖3 測量臀圍.................................................................................................14
圖4 生物電阻法 15
圖5 實驗流程 19
圖6 訓練課程.................................................................................................20
圖7 身體活動3次測驗.................................................................................23
圖8 身體組成 26
圖9 驗證身體活動量提升效果 28
圖10 實驗組運動項目 31
圖11 實驗組運動天數、時間、強度及心情統計 32

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