休閒運動的益處 Leisure & exercise as a therapeutic adjunct Leisure & exercise as a part of live.
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休閒運動的益處 Leisure & exercise as a therapeutic adjunct Leisure & exercise as a part of live 1 休閒運動的益處 休閒益處是指經由休閒活動的參與，所帶來 的正面結果，而此種結果的改變(change)是一 種狀況或是條件的改善(improvement) 。 首先，休閒利益的產生必須有一些休閒 型式的導入(causes)，是一種改變，而此種利 益是一種期望狀況或是事務狀態的維持。 其次，這種改變或維持，必須是一種改 善，而且超過其他以往曾發生過的狀況。 2 Benefit of Leisure Participant 忙碌說(Keeping Idle Hands Busy) 補償說(Need-Compensation) 放鬆說(Pleasure-Relaxation-Fun) 個人成長說(Personal Growth) 身份組成與證實(Identity Formation and Affirmation) 緩衝與因應或淨化(Buffer and Coping) 活動替換說(Activity Substitution Theory Ageing) 3 The Recreation Production Process 1st stage INPUTS 1st THROUGHPUT process 1st stage OUTPUTS & 2nd stage INPUTS 2nd THROUGHPUT process 2nd stage OUTPUTS ．Policies ．Capital ．Institutional values ．Knowledge ．Labor ．Regulations ．Preferences of customers & things they bring with them Interactions with structural components of the physical recreation system and its processes (e.g., a park or a sports complex) ．Local social, and economic benefits ．Benefits to the physical environment ．Recreation opportunities: Activity Experience Other benefits Benefits and disbenefits are realized by: Customers use recreation opportunities and interact with the system structure and processes ．Individuals ．Groups of individuals ．Environment ．Negative impacts ．Values of other stakeholders SOURCE: “The Recreation Production Process: The Benefits-Based Approach to Amenity Resource Policy Analysis and Management, “by B. L. Driver, 1994, in Friluftsliv: Effecter og goder, Dn-notat, 1994-7, Direktoratet for Naturforvaltning Tungasletta[Proceedings, Scandinavian Conference on Recreation: Benefits and Other Positive Effects] (pp. 12-30), Trondheim, Norway: Norwegian Institute of Nature Studies. 4 THE BENEFIT CHAIN OF CAUSALITY A recreationist mentally relaxes on site from jobcaused stress Improved work performance Higher salary and increased economic security Increased quality or quantity of product and/or lower cost product Increased satisfaction with life Increased competitive advantage Enhanced sense of well-being Lower trade deficits 5 Different recipients realize different benefits at different times and places Recipients On-site Other on-site Off-site beneficial benefits benefits experiences A. Individuals B. Households & communities C. Local & regional economics D. Biophysical & heritage resources Satisfying psychological outcomes Improved psychological & physiological conditions Later benefits to the on- & off-site customers Social benefits Social benefits Economic benefits Economic benefits Environmental benefits Environmental benefits 6 7 Benefit of Leisure Participant Personal benefits Social and culture benefits Economic benefits Environmental 8 Benefit of Leisure Participant Personal Benefits I. Psychological A. Better mental health and health maintenance 1. • • • • • Holistic sense of wellness Stress management (prevention, mediation, and restoration) Catharsis Prevention of and reduced depression, anxiety, and anger Positive changes in mood and emotion Personal development and growth 2. • • • • • • Self-confidence Self-reliance Self-competence Self-assurance Value clarification Improved academic and cognitive performance 9 Benefit of Leisure Participant • • • • • • • • • • • • • Independence and autonomy Sense of control over one’s life Humility Leadership Aesthetic enhancement Creativity enhancement Spiritual growth Adaptability Cognitive efficiency Problem solving Nature learning Cultural and historic awareness, learning, and appreciation Environmental awareness and understanding 10 Benefit of Leisure Participant • • • • • Tolerance Balanced competitiveness Balanced living Prevention of problems to at-risk youth Acceptance of one’s responsibility Personal appreciation and satisfaction 3. • • • • • • • • Sense of freedom Self-actualization Flow and absorption Exhilaration Stimulation Sense of adventure Challenge Nostalgia 11 Benefit of Leisure Participant Personal appreciation and satisfaction 3. • • • • • • • • • • • • • • Sense of freedom Self-actualization Flow and absorption Exhilaration Stimulation Sense of adventure Challenge Nostalgia Quality of life and/or life satisfaction Creative expression Aesthetic appreciation Nature appreciation Spirituality Positive change in mood or emotion 12 Benefit of Leisure Participant B. ..Psychophysiological 1. 2. 3. 4. 5. 6. Cardiovascular benefits, including prevention of strokes Reduced or prevented hypertension Reduced serum cholesterol and triglycerides Improved control and prevention of diabetes Prevention of colon cancer Reduced spinal problems 13 Benefit of Leisure Participant 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. Decreased body fat and obesity and/or weight control Improved neuropsychological functioning Increased bone mass and strength in children Increased muscle strength and better connective tissue Respiratory benefits(increased lung capacity, benefits to people with asthma) Reduced incidence of disease Improved bladder control of the elderly Increased life expectancy Management of menstrual cycles Management of arthritis Improved functioning of the immune system Reduced consumption of alcohol and use of tobacco 14 Benefit of Leisure Participant Social and Cultural Benefits II. A. B. C. D. E. F. G. H. I. Community satisfaction Pride in community and nation(pride in place and patriotism) Cultural and historical awareness and appreciation Reduced social alienation Community and political involvement Ethnic identity Social bonding, cohesion, and cooperation Conflict resolution and harmony Greater community involvement in environmental decision making 15 Benefit of Leisure Participant J. K. L. M. N. O. P. Q. R. S. T. Social support Support democratic ideal of freedom Family bonding Reciprocity and sharing Social mobility Community integration Nurturance of others Understanding and tolerance of others Environmental awareness, sensitivity Enhanced world view Socialization and acculturation 16 Benefit of Leisure Participant U. V. W. X. Cultural identity Cultural continuity Prevention of social problems by at-risk youth Developmental benefits of children 17 Benefit of Leisure Participant Economic Benefits III. A. B. C. D. E. F. G. H. Reduced health costs Increased productivity Less work absenteeism Reduced on-the-job accidents Decreased job turnover International balance of payments(from tourism) Local and regional economic growth Contributions to net national economic development 18 Benefit of Leisure Participant Environmental benefits IV. A. B. C. D. E. Maintenance of physical facilities Stewardship and preservation of options Husbandry and improved relationships with natural world Understanding of human dependency on the natural world Environmental ethic 19 Benefit of Leisure Participant F. G. Public involvement in environmental issues Environmental protection 1. Ecosystem sustainability 2. Species diversity 3. Maintenance of natural scientific laboratories 4. Preservation of particular natural sites and areas 5. Preservation of cultural, heritage, and historic sites and areas 20 休閒利益三因素模式 均 衡 生 活 體 驗 紓解生活壓力 豐富生活體驗 掌握精神情緒 維持健康體能 健 全 生 活 內 涵 運用心思智慧 增進親子關係 促進社會交流 關心生活環境 欣賞真善美 提 昇 生 活 品 質 肯定自我能力 實踐自我理想 21 休閒利益三因素模式 • 均衡生活體驗 紓解生活壓力，豐富生活體驗，掌握精神情緒。 • 健全生活內涵 維持健康體能，運用心思智慧，增進親子關係 ，促進社會交流，關心生活環境。 • 提昇生活品質 欣賞真善美，肯定自我能力，實踐自我理想。 22 Benefit of Physical Activity Moderate Activity (No Pain) Enjoyable Activity within Lifestyle Duration, Intensity and Frequency Low Intensity for Long Duration High Intensity for Low Duration Moderate intense(70-80% of maximum H.R & 15-20 minutes) 23 Benefit of Physical Activity Premature Dying Risk of Heart Disease Risk of High Blood Pressure Risk of Colon Cancer Reduce Depression and Anxiety Control Weight Build Bones, Muscles and Joints Promote Psychological Well-Being 24 Benefit of Physical Activity Health Benefit and Service Delivery: Active Lifestyle & Physical Well-Being Treat Depression & Enhance SelfEsteem Better Coping & More Positive Self Image Active Elderly have Higher Self Esteem than Sedentary Elderly 10 BIOMARKERS Improve With Activity 25 Benefit of Physical Activity 10 Biomarkers: Muscle Mass & Strength Basal Metabolic Rate & Body Fat Percent Aerobic Capacity & Blood Sugar Tolerance Cholesterol/HDL Ratio & Blood Pressure Bone Density & Regulate Internal Temperature 26 運動的益處 維持肌肉的正常狀態。 舒解神經緊張與提供放鬆， 。 可幫助消化。 可控制肥胖。 可增進肺呼吸功能。 可增加肌力與肌耐力，幫助每日的工作表現及 減低疲勞感。 可幫助心血管的健康。 可幫助自我概念的建立。 可防止意外傷害的發生。 27 運動不足與身心健康的關係 運動不足 缺少運動的生活 引起肥胖；降低心、 肺、心血管循環；降 低神經、肌功能；使 身體有氧及無氧的運 動能力降低 降低全身的作業 能力，增加精神 壓力 28 THE HIERARCHICAL MODEL OF LEISURE CONSTRAINTS Intrapersonal Constraints Leisure Preferences Interpersonal Constraints Structural Constraints Interpersonal Compatibility and coordination Level of Participation Motivations (Attractions) SOURCE: “A Hierarchical Model of Leisure Constrains, “ by D. W. Crawford, E. L. Jackson, and G. Godbey, 1991, Leisure Sciences, 13, p. 313. Copyright 1991 by Taylor & Francis. Adapted with permission. 29 訓練或運動時應考慮的原則 超負荷原則(principle of overload) 特殊性原則(specificity) 個體的起始狀態(initial level) 熱身與緩和運動(warm—up ＆ cool down) 漸進的方式(progression) 個別差異的考量(individual difference) You are what you are 30 運動處方要素 運動強度(intensity) 指的是運動的激烈程度。 持續時間(duration) 指連續運動時間的長短。每次15～60分。 運動頻率(frequency) 指每星期運動幾天(次)的意思。 經常而定期的從事運動，每週3～5天(次)。 運動形態(mode) 指所從事的運動項目而言。 31 Benefit of Physical Activity 終生(生涯)運動(career sport)的觀點。 活到老，動到老；活的長更要活的好。 勞心的人運動就是一種休息。 當你找不出時間運動時，就是你開始生 病的時候。 運動是生命現象的本質，更是人體不可 或缺的另類營養素。 32 研討題綱 一、休閒運動參與的利益與過患？ 二、如何選擇適當的休閒運動？ 三、休閒運動對生活與生命的影響？ 33