目的：探討12週環狀運動、階梯有氧及油壓阻力運動課程對於年輕女性健康體適能的影響。方法：將45名坐式生活女性(24.3±2.9yr; 160.6±5.2 cm; 55.9±6.7 kg)隨機分派成四組，分別為環狀運動組(n=14)、階梯有氧組(n=10)、油壓阻力組(n=11)與控制組(n=10)。除了控制組外，其他三組進行每週三天，每次30分鐘，運動強度60-80％ HRmax的運動介入課程（包含5分鐘熱身活動、20分鐘主要活動與5分鐘緩和伸展活動），控制組則維持原本的生活型態。各組於運動訓練前和訓練後，施以身體組成、坐姿體前彎、上下肢肌力與肌耐力、800公尺跑走等各項檢測。統計方法以混合設計二因子變異數分析，考驗各組之效果差異顯著性。結果：在各組的前後測比較之下，環狀運動組在安靜心跳率、坐姿體前彎、上下肢肌力與肌耐力及800公尺跑走均有顯著改善(p＜.05)。階梯有氧組在安靜心跳率、坐姿體前彎、下肢肌耐力及800公尺跑走等檢測有顯著改善(p＜.05)。油壓阻力組在坐姿體前彎、上下肢肌力與肌耐力等檢測有顯著改善(p＜.05），而控制組都無顯著變化(p＞.05)。經不同組別比較後，環狀運動組在下肢肌耐力改善程度比控制組有顯著提昇效果(p＜.05）。結論：在無飲食控制處理之下，運動介入對於身體組成的改善效果不大，但環狀運動結合階梯有氧與油壓阻力運動，對於全面性體適能的提昇，仍擁有較佳的助益。

Purpose: To determine the effects of a 12-weeks circuit exercise, hydraulic resistance exercise and step aerobics exercise programs on health-related fitness in sedentary women. Methods: Forty five sedentary women (24.3±2.9yr; 160.6±5.2 cm; 55.9±6.7 kg) participated in this study. Participants were randomly assigned to either no exercise control (CON), circuit exercise (CE), hydraulic resistance exercise (HRE), or step aerobics exercise (SE) group. Participants in exercise groups (all but CON) exercised in a 12-week, 3 days per week supervised program consisting of 5 min warm-up and 20 min of main exercise (at 60-80% of maximum heart rate) followed by 5 min cool-down. Body composition, sit-and-reach test, upper and lower limbs muscle strength and muscular endurance, rest heart rate, and 800m run-walk test were examined at baseline and after weeks 12. All data collected at pre-test and post-test were analyzed by mixed two-way ANOVA. Results: In the CE, resting heart rate, sit-and-reach test, upper and lower limbs muscle strength, muscular endurance and 800m run-walk test were significantly improved (p < .05). In the SE, resting heart rate, sit-and-reach test, lower limbs muscular endurance and 800m run-walk test were significantly improved (p < .05). In the HRE, sit-and-reach test, upper and lower limbs muscle strength, muscular endurance were significantly improved (p < .05). The comparison of different groups, the CE was significantly better than the CON (p < .05) in lower limbs muscular endurance. Conclusion: Under the absence of diet control, exercise intervention has little effect for the improvement of body composition, but the CE program (combine HER and SE) has a better benefit for upgrading overall physical fitness.

中文部份
丁翠苓、王秀銀、黃碧月(2005)。十二週有氧舞蹈課程對健康體適能之影響。文化體育學刊，3，119-122。

方進隆(1993)。健康體能的理論與實際。臺北市：漢文。

行政院衛生署(2008)。民國96年死因統計上冊統計表。2009年1月11日，取自行政院衛生署，統計資料 http://www.doh.gov.tw/CHT2006/DisplayStatisticFile.aspx?d=69026。

呂淑美(2005)。大學生運動行為及其相關因素之研究－以國立宜蘭大學學生為例。未出版碩士論文，國立臺灣師範大學，臺北市。

李水碧(2003)。重量訓練與骨質密度之探討。大專體育，64，134-140。

李思招(2000)。護理學生規律動行為相關因素研究－以臺北護理學院學生為例。未出版碩士論文，國立臺灣師範大學，臺北市。

卓俊辰(1992)。體適能－健身運動處方的理論與實際。臺北市：國立臺灣師範大學體育學會。

林文岳、陳湘(1997)。十二週有氧舞蹈訓練對女性體適能之影響－以景文工商專校教職員為例。體育學報，24，193-204。

林正東(2004)。運動員肌力訓練。臺北市：師大書苑。

林正常(2002)。運動科學與訓練：運動教練手册。臺北縣︰銀禾文化。

林佑真、溫啟邦、衛沛文(2007)。臺灣地區成年人之休閒運動行為與健康行為、健康狀況、健康相關生活品質之關係探討。臺灣公共衛生雜誌，26(3)，218-228。

林作慶、李志峰(2006)。大葉大學九十三學年度學生健康體適能現況調查之研究。
人文暨社會科學期刊，2(2)，79-85。

林貴福、盧淑雲(2000)。認識健康體能。臺北市：師大書苑。

俞素華(2007)。某技術學院學生規律運動行為影響因素之研究。未出版碩士論文，國立臺灣師範大學，臺北市。

張世沛、黃世賢(2006)。中臺科技大學大一新生體適能與運動態度調查研究。運動休閒餐旅研究，1(3)，71-86。

張淑玲、彭鈺人(2007)。高低階梯有氧對健康體適能的促進研究。輔仁大學體育學刊，6，127-136。

張碧芳(2003)。應用跨理論模式於大專女生運動行為之研究－以臺北縣某技術學院女學生為例。未出版碩士論文，國立臺灣師範大學，臺北市。

教育部(2007)。各級學校學生運動參與情形調查報告。2009年1月11日，取自教育部，統計資料 http://140.122.72.62/Census/960218.pdf。

許樹淵(2001)。運動訓練智略。臺北市：師大書苑。

郭芳娟、林正常、陳鉞奇(2005)。有氧舞蹈訓練對體脂肪過高之年輕女性的心肺適能及心臟自律神經的影響。物理治療，30(2)，67-72。

陳秀華(2004)。嘉南藥理科技大學學生體適能百分等級常模之編製研究。嘉南學報，30，418-427。

陳建盛(2007)。八週循環訓練對役男體能表現的影響。未出版碩士論文，國立臺灣師範大學，臺北市。

陳國政(2005)。重量訓練對國中女生肌力、爆發力及肢圍之影響。未出版碩士論文，國立臺灣師範大學，臺北市。

陳嫣芬、嚴子三、李重明(2003)。運動行為因素與大專學生健康體適能相關性之研究。2003年台灣體育運動與健康休閒發展趨勢研討會專刊（頁440-448）。嘉義市：吳鳳技術學院。

黃文俊(2001)。十大死因與健康體適能。中華體育，16(2)，8-13。

黃貝玉(2004)。研究生規律運動行為相關因素之研究－PRECEDE－PROCEED Model之應用－。未出版碩士論文，國立臺灣師範大學，臺北市。

黃淑貞、劉翠薇、洪文綺(2002)。影響大學生運動習慣之社會心理因素研究。健康促進暨衛生教育雜誌，22，55-66。

楊亮梅(2004)。彰化師大學生運動行為與體適能之比較。彰化師大體育學報，4， 101-106。

溫怡英(2002)。女性參與有氧舞蹈的動機與體適能效果之研究。體育學報，33，21-32。

賴妙純(2004)。應用健康促進模式探討大學生運動行為之研究。未出版碩士論文，國立臺灣師範大學，臺北市。

謝伸裕(譯) (2002)。ACSM體適能手册。臺北市：九州圖書。（American College of Sports Medicine[ACSM], 2002）

鍾志強(2000)。運動自我效能對大學生運動行為的影響。科技學刊，9(1)，59-80。

英文部份
American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. (1998). Medicine & Science in Sports & Exercise, 30(6), 975-991.

Alcaraz, P. E., Sanchez-Lorente, J., & Blazevich, A. J. (2008). Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training. Journal of Strength and Conditioning Research, 22(3), 667-671.

Anderson, T., & Kearney, J. T. (1982). Effects of three resistance training programs on muscular strength and absolute and relative endurance. Research Quarterly for Exercise and Sport, 53(1), 1-7.

Armstrong, N., & Simons-Morton, B. (1994). Physical activity and blood lipids in adolescents. Pediatric Exercise Science, 6, 381-405.

Ballor, D. L., Becque, M. D., & Katch, V. L. (1987). Metabolic responses during hydraulic resistance exercise. Medicine & Science in Sports & Exercise, 19(4), 363-367.

Ballor, D. L., Becque, M. D., & Katch, V. L. (1989). Energy output during hydraulic resistance circuit exercise for males and females. Journal of Strength and Conditioning Research, 3(1), 7-12.

Brentano, M. A., Cadore, E. L., Da Silva, E. M., Ambrosini, A. B., Coertjens, M., Petkowicz, R., et al. (2008). Physiological adaptations to strength and circuit training in postmenopausal women with bone loss. Journal of Strength and Conditioning Research, 22(6), 1816-1825.

Colditz, G. A. (1999). Economic costs of obesity and inactivity. Medicine & Science in Sports & Exercise, 31(11 Suppl), S663-667.

Cooney, M. M., & Walker, J. B. (1986). Hydraulic resistance exercise benefits cardiovascular fitness of spinal cord injured. Medicine & Science in Sports & Exercise, 18(5), 522-525.

Dolezal, B. A., & Potteiger, J. A. (1998). Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. Journal of Applied Physiology, 85(2), 695-700.

Fleck, S. J., & Kraemer, W. J. (2004). Designing resistance training programs (3th ed.). Champaign, IL: Human Kinetics.

Gettman, L. R., Ward, P., & Hagan, R. D. (1982). A comparison of combined running and weight training with circuit weight training. Medicine & Science in Sports & Exercise, 14(3), 229-234.

Haltom, R. W., Kraemer, R. R., Sloan, R. A., Hebert, E. P., Frank, K., & Tryniecki, J. L. (1999). Circuit weight training and its effects on excess postexercise oxygen consumption. Medicine & Science in Sports & Exercise, 31(11), 1613-1618.

Harber, M. P., Fry, A. C., Rubin, M. R., Smith, J. C., & Weiss, L. W. (2004). Skeletal muscle and hormonal adaptations to circuit weight training in untrained men. Scandinavian Journal of Medicine and Science in Sports, 14(3), 176-185.

Hoeger, W. W. K. (1989). Lifetime physical fitness and wellness : A personalized program (2nd ed.). Englewood, Colo. : Morton.

Hoeger, W. W. K., & Hoeger, S. A. (1994). Principles and labs for fitness and wellness. Englewood, Col.: Motor Publishing Company.

Hortobagyi, T., Katch, F. I., & Lachance, P. F. (1991). Effects of simultaneous training for strength and endurance on upper and lower body strength and running performance. The Journal of Sports Medicine and Physical Fitness, 31(1), 20-30.

Huczel, H. A. & Clarke, D. H. (1992). A comparison of strength and muscle endurance in strength-trained and untrained women. European Journal of Applied Physiology and Occupational Physiology, 64(5), 467-470.

Kaikkonen, H., Yrjama, M., Siljander, E., Byman, P., & Laukkanen, R. (2000). The effect of heart rate controlled low resistance circuit weight training and endurance training on maximal aerobic power in sedentary adults. Scandinavian Journal of Medicine and Science in Sports, 10(4), 211-215.

Katch, F. I., Freedson, P. S., & Jones, C. A. (1985). Evaluation of acute cardiorespiratory responses to hydraulic resistance exercise. Medicine & Science in Sports & Exercise, 17(1), 168-173.

Kim, K., Choi, H., Nho, H., & Kim, J. (2008, May). Effects of concurrent aerobic and resistance circuit exercise on acute energy expenditure during perceptually based exercise in obese adults. [Abstract]. Poster session presented at the annual meeting on American College of Sports Medicine, Indianapolis, Indiana.

Kraemer, W. J., Adams, K., Cafarelli, E., Dudley, G. A., Dooly, C., Feigenbaum, M. S., et al. (2002). American College of Sports Medicine Position Stand. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 34(2), 364-380.

Kraemer, W. J., Keuning, M., Ratamess, N. A., Volek, J. S., McCormick, M., Bush, J. A., et al. (2001). Resistance training combined with bench-step aerobics enhances women's health profile. Medicine & Science in Sports & Exercise, 33(2), 259-269.

Maiorana, A., O'Driscoll, G., Cheetham, C., Collis, J., Goodman, C., Rankin, S., et al. (2000). Combined aerobic and resistance exercise training improves functional capacity and strength in CHF. Journal of Applied Physiolog), 88(5), 1565-1570.

Monteiro, A. G., Alveno, D. A., Prado, M., Monteiro, G. A., Ugrinowitsch, C., & Aoki, et al. (2008). Acute physiological responses to different circuit training protocols. Journal of Sports Medicine and Physical Fitness, 48(4), 438-442.

National Center for Chronic Disease Prevention and Health Promotion. (2004). Why should I be active? http://www.cdc.gov/nccdphp/dnpa/physical/importance/why.htm [June 18,2004]

Olson, M. S., Williford, H. N., Blessing, D. L., & Greathouse, R. (1991). The cardiovascular and metabolic effects of bench stepping exercise in females. Medicine & Science in Sports & Exercise, 23(11), 1311-1317.

Pate, R. R., Pratt, M., Blair, S. N., Haskell, W. L., Macera, C. A., Bouchard, C., et al. (1995). Physical activity and public health. A recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. The Journal of the American Medical Association 273(5), 402-407.

Powers, S. K. & Howley, E. T. (2001). Exercise physiology: Theory and application to fitness and performance. (4th ed.). New York: McGraw-Hill.

Riddoch, C. J., & Boreham, C. A. (1995). The health-related physical activity of children. Sports Medicine, 19(2), 86-102.

Scharff-Olson, M., Williford, H. N., Blessing, D. L., & Brown, J. A. (1996). The physiological effects of bench/step exercise. Sports Medicine, 21(3), 164-175.

Siscovick, D. S., Fried, L., Mittelmark, M., Rutan, G., Bild, D., & O'Leary, D. H. (1997). Exercise intensity and subclinical cardiovascular disease in the elderly. The Cardiovascular Health Study. American Journal of Epidemiology, 145(11), 977-986.

Takeshima, N., Rogers, M. E., Islam, M. M., Yamauchi, T., Watanabe, E., & Okada, A. (2004). Effect of concurrent aerobic and resistance circuit exercise training on fitness in older adults. European Journal of Applied Physiology, 93(1-2), 173-182.

Twisk, J. W. (2001). Physical activity guidelines for children and adolescents: A critical review. Sports Medicine, 31(8), 617-627.

Wannamethee, G., Whincup, P. H., Shaper, A. G., Walker, M., & MacFarlane, P. W. (1995). Factors determining case fatality in myocardial infarction "who dies in a heart attack"? British Heart Journal, 74(3), 324-331.

Weltman, A., Janney, C., Rians, C. B., Strand, K., Berg, B.,Tippitt, S., Wise, J., Cahill, B. R., & Katch, F. I. (1986). The effects of hydraulic resistance strength training in pre-pubertal males. Medicine & Science in Sports & Exercise, 18(6), 629-638.

Wilmore, J. H., Parr, R. B., Girandola, R. N., Ward, P., Vodak, P. A., Barstow, T. J., et al. (1978a). Physiological alterations consequent to circuit weight training. Medicine & Science in Sports, 10(2), 79-84.

Wilmore, J. H., Parr, R. B., Ward, P., Vodak, P. A., Barstow, T. J., Pipes, T. V., et al. (1978b). Energy cost of circuit weight training. Medicine & Science in Sports, 10(2), 75-78.

World Health Organization. (2002). The world health report 2002: Reducing risks, promoting health life. Geneva: Author.