第 1 章 老年人防跌倒的意义
1.1 老年人跌倒现状·······················2
全球现状·······················2
中国现状·······················3
1.2 老年人防跌倒的应对策略·······················5
国际应对策略·······················5
中国应对策略·······················7
第 2 章 老年人跌倒的影响因素
2.1 老年人跌倒的力量因素·······················10
肌肉力量与防跌倒·······················10
爆发力与防跌倒·······················12
2.2 老年人跌倒的协调与平衡因素·······················15
中枢神经系统与防跌倒·······················16
运动系统与防跌倒·······················16
感觉系统与防跌倒·······················16
2.3 老年人跌倒的有氧因素·······················17
2.4 老年人跌倒的步态因素·······················17
第3 章 老年人防跌倒的身体功能评估方法
3.1 肌肉力量评估测试方法·······················20
3.2 平衡功能评估测试方法·······················22
静态平衡功能评估方法·······················22
动态平衡功能评估方法·······················23
综合评估方法·······················26
3.3 有氧能力评估测试方法·······················33
第4 章 老年人防跌倒的身体功能锻炼方法
4.1 防跌倒柔韧性锻炼方法·······················38
下肢拉伸方法·······················38
躯干拉伸方法·······················46
4.2 防跌倒肌肉力量锻炼方法·······················49
下肢肌肉力量锻炼方法·······················49
下肢爆发力锻炼方法·······················79
核心肌肉力量锻炼方法·······················82
4.3 防跌倒平衡和协调锻炼方法·······················96
静态平衡锻炼方法·······················96
动态平衡锻炼方法·······················99
器械不稳定平面平衡锻炼方法·······················107
4.4 防跌倒有氧锻炼方法·······················111
4.5 防跌倒步态锻炼方法·······················113
第5 章 老年人防跌倒综合运动方案
5.1 老年人防跌倒综合运动方案——基础版·······················122
5.2 老年人防跌倒综合运动方案——进阶版·······················126
第6 章 老年人文体娱乐活动与防跌倒
6.1 太极拳·······················131
6.2 广场舞·······················132
6.3 健步走·······················132
6.4 乒乓球和羽毛球·······················133
