摘 要

研究目的：研究 PNF 拉伸在体育锻炼中的应用，编织出一套适用于老年人的提高肩关节 柔韧操。在老年人群中推广使用 PNF 拉伸柔韧操，减少健身锻炼中的受伤概率，促进其健康 水平的提高。研究思路：查阅文献与专家交流初步编创柔韧操，选取 20 名 65-73 岁老年人

进行拉伸训练。对所选取的 20 名实验对象进行实验前后的肩关节活动度的测试，记录实验

前数据，在进行半个小时左右的肩关节柔韧操的练习后再次测试关节角度并记录。将 20 名 老年人分为两组，一组教授普通拉伸操，一组教授 PNF 拉伸操，每次试验前后都对该 20 名 受试人员测试其关节活动度，最后对所得数据进行汇总分析。根据实验反馈，不断调整柔韧 操，最终形成完善的柔韧操。研究结果：经过不断改进和完善，最终形成一套肩关节柔韧操； 经过实验论证，PNF 肩关节柔韧操对老年人的柔韧性的提高效果较好。通过 PNF 柔韧操的推 广，提高老年人的健康，日后与医疗保健交流合作，在柔韧操中加入穴位按摩等专业医疗知 识，使肩关节柔韧操的作用发挥到极致。

关键词：老年人； PNF； 柔韧操；

Abstrast

Research purposes: I study the application of PNF stretching in physical exercise and weave a set of flexible shoulder exercises that are suitable for the elderly. I promote the use of PNF stretching flexibility exercise to the elderly people and reduce the probability of injury in fitness exercises for the purpose of promoting the improvement of their health. Research ideas: I read literature and communicate with experts in order to create a flexible operation. I select 20 subjects that are 65-73 year olds to perform stretching exercises. The 20 subjects were selected to test the shoulder joint motion before and after the experiment. The pre-experimental data was recorded. After about half an hour of shoulder flexion exercise, the joint angle was tested again and recorded. Twenty subjects were pided into two groups. One group are taught ordinary stretching exercises and another are taught PNF stretch exercises. Before and after each test, the 20 participants were tested for the degree of joint motion.

According to the experimental feedback, the flexible operation is constantly adjusted and finally a complete flexible operation is formed. Research results: After continuous improvement and perfection, a set of flexible shoulder exercises was eventually formed. After experimental demonstration, PNF flexible shoulder exercises have a better effect on improving the flexibility of the elderly. Through the promotion of  PNF flexibility exercise, we can improve the health of the elderly and in the future make great cooperation with health care in the flexible operation, such as acupressure massage and other professional medical knowledge, so that the effect of shoulder joint flexibility can be shown to the extreme.

Keywords: The elderly; PNF; Flexible operating

目 录

1 前言 7

1.1 选题依据 7

1.1.1 柔韧对老年人的重要性 7

1.1.2PNF 是柔韧训练的有效方法 7

1.1.3 柔韧性的提高有助于降低老年人的运动风险 7

1.1.4 增加柔韧性能够改善老年人的生活质量 8

1.2 研究目的 8

1.3 研究意义 8

1.3.1 本研究是基于 PNF 原理对老年人肩关节柔韧性的初步尝试 8

1.3.2 促进健康，提高老年人的生活质量 8

1.3.3 降低国家医疗压力 9

2 研究现状 9

2.1PNF 拉伸肩关节柔韧操的研究现状 9

2.2 老年人柔韧性的研究现状 10

2.3 肩关节柔韧操的研究现状 10

3 研究对象与方法 10

3.1 研究对象 10

3.2 研究方法 11

3.2.1 文献资料法 11

3.2.2 专家访谈法 11

3.2.3 实验观察法 11

4 研究结果 12

4.1 基于 PNF 原理的老年人肩关节柔韧操的创编 12