「擊鼓其鏜，踴躍用兵」：源自《詩經•小邶風•擊鼓》
目的：探討比較以運動抗力球打擊為主之整合彈力帶肌力訓練與健走杖健走的團體課程對社區高齡者功能性體適能與身體組成之影響。
方法：邀請居住於114位臺南市城市及鄉村社區之60歲以上高齡者為研究對象，分別參與以抗力球打擊整合肌力運動組(48位)、抗力球打擊整合健走杖運動(66位)二種社區運動健康促進課程；課程每次運動90分鐘，每週二次，為期12週；以團體抗力球打擊為熱身課程，再分別依其分組參與整合肌力或健走杖之團體運動課程；並於課程開始前1週評估開眼單足立、握力、椅子坐立、肱二頭肌屈舉、原地站立抬膝、抓背、椅子坐姿體前彎及椅子坐立繞物等八項功能性體能，及骨骼肌指數(SMI)、骨骼肌肉量和體脂肪百分比三項身體組成指標；並以簡易自編問卷調查參與學員對抗力球打擊整合運動的看法，以單因子變異數分析比較不同年齡背景的高齡者對抗力球接受度的差異；成對t檢定分析組內進步情況，以年齡、前測及性別為共變量的單因子共變數進行組間改變狀況分析，共同評估運動課程介入前後二組在功能性體適能及身體組成之改變情況。
結果：在課程介入後抗力球健走組在代表下肢肌力椅子坐立進步17%(p<0.001)、上肢肌力的肱二頭肌屈舉11%(p=0.008)、心肺功能的原地站立抬膝成長19%(p<0.001)、柔軟度的椅子坐姿體前彎(5%，p=0.016)與平衡指標開眼單足立85%、椅子坐立繞物7.7%(p<0.001)；而抗力球肌力組則在骨骼肌量2%(p=0.005)、體脂率降4%(p<0.001)、SMI增加1% (p=0.005)、起子起站7%(p<0.002) 等依變項有顯著改善。此外在活躍鼓動人生-活動問卷調查結果顯示:在不同年齡階段的高齡者對於抗力球打擊運動均有極高程度的肯定，以「希望這項活動能持續在社區中推廣」為排序第一最優先；在四大構面中，女性較男性在「心理增能」、「社群連結」、「健康認同」有更高的認同感，但這些主觀量表的結果則不受年齡的影響。
結論：經過12週的社區抗力球打擊整合性運動課程後，以抗力球打擊健走組或抗力球打擊肌力組織高齡組皆在各自專有面向展現不同優勢，抗力球結合健走課程主要改善功能性體能與平衡，適合高齡跌倒預防與功能行動強化；抗力球結合肌力課程則能有效增加肌肉質量、改善身體組成，對於預防高齡肌少症與減少代謝症候群的危險因子則有明顯的成效，此外團體抗力球課程透過節奏訓練與群體合作為高齡者所帶來的之主觀感受、實際參與行為與「心理增能」、「社群連結」、「健康認同」均有正向的肯定。建議未來社區開設高齡運動健康促進課程時，除以音樂與動作敏捷為主的抗力球訓練外，同步整合有氧運動與肌力訓練，以全面提升社區高齡者身體組成、功能性體適能與推動健康老化之實證價值，可作為未來社區高齡健康促進課程設計與推廣之參考依據。

Purpose: To compare the effects of group-based health promotion programs that integrate stability ball drumming with either resistance band strength training or Nordic walking on functional fitness and body composition among community-dwelling older adults.
Methods: A total of 114 older adults aged over 65 from seven community centers were recruited to participate in three types of health promotion programs. The participants were divided into three groups: (1) Stability ball drumming + Strength Training Group, and (2) Stability ball drumming + Walking Group. The intervention groups underwent 90-minute group sessions twice weekly for 12 weeks. Functional fitness was assessed using eight indicators: single-leg stance with open eyes, grip strength, 30-second chair stand, bicep curl, knee lift in chair, back scratch, chair sit-and-reach, and 2.44 m timed up-and-go. Body composition was evaluated through skeletal muscle index (SMI), skeletal muscle mass, and body fat percentage. A simple, self-designed questionnaire was used to survey participants' opinions on the integrated exercise of force ball hitting. Paired t-tests were used to analyze within-group improvements, and ANCOVA was applied to evaluate between-group differences, controlling for age, baseline scores, and gender.
Results: After 12 the weeks program, the Stability ball + Walking Group showed significant improvements in lower limb strength (30-second chair stand +17%, p<0.001), upper limb strength (bicep curl +11%, p=0.008), cardiorespiratory function (knee lift +19%, p<0.001), flexibility (chair sit-and-reach +5%, p=0.01), and balance (single-leg stance +857%; timed up-and-go +8%, p<0.001). The Stability ball + Strength Group exhibited significant gains in skeletal muscle mass+2% (p=0.005), the 4% reduction in body fat percentage (p<0.001), a 0.4% increase in SMI (p=0.005), and improved chair stand performance (+7%, p<0.001). Older adults across age groups showed strong support for resistance-ball drumming, especially its continued community promotion. Women reported higher psychological empowerment, social connectedness, and health identity, while age showed no significant effect.
Conclusion: After 12 weeks of community-based health promotion programs, participants who only received health education showed partial functional decline. In contrast, those in the Stability ball + Walking and Stability ball + Strength groups demonstrated distinct improvements aligned with their respective training focuses. The walking-integrated program effectively enhanced functional fitness and balance, suggesting its suitability for fall prevention and mobility enhancement in older adults. The ball + strength-integrated program significantly improved muscle mass and body composition, making it beneficial for sarcopenia prevention and metabolic health. Community-based resistance-ball drumming, integrating exercise, health education, and cultural learning, may improve body composition and functional fitness, support disability prevention, and promote active ageing through health, participation, and security. Future community programs for older adults are encouraged to incorporate both aerobic and resistance training, alongside engaging stability ball activities, to holistically improve functional fitness, body composition, and overall well-being.

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