This study used quasi-experiment to examine the impact of 10-week Pilates and yoga workouts on women’s physical fitness and mood. Thirty healthy female participants were equally divided into among Pilates group (aged 28.13±4.85 years), yoga group (aged 31.25±8.25 years) and control group (aged 25.00±2.49 years). In the Pilates and yoga groups, the participants attended 2 sessions of workouts every week, with each session lasting for 60 minutes. The participants in the control group did not attend any workout during this study. All the subjects were pre-tested and post-tested by taking measurement on their heights, weights, body fat, body mass index (BMI), muscular strength (measured by grip strength), muscular endurance (measured by sit up and push up), balance ( standing on one leg with eyes closing), trunk flexibility (measured by sit and reach test), transverses abdominal muscle contraction and pelvic-lumber stability. The POMS simple version was applied for measuring the level of mood. The results were as follows: 1) In Pilates group, the average heart rate and RPE were 100-110/minute and 12.16±1.14 respectively. In yoga group, the measurement was 85-92/minute and 12.27±1.13 respectively. Both Pilates and yoga exercises were low impact physical exercises. 2) The 10 weeks of workouts, improved the performance of the participants in Pilates group on sit up by 101.01% (p

本研究以准實驗法實施，目的在於探討 10 週的普拉提斯與瑜珈練習對健康女 性身體機能及心境的影響。研究對象為 30 名健康女性，均分為普拉提斯組 (平均 年齡為 28.13±4.85 歲)，瑜珈組 (平均年齡為 31.25±8.25 歲) 及控制組(平均年齡為 25.00±2.49 歲)。普拉提斯組與瑜珈練習組各接受每週 2 次、每次 60 分鐘，共 10 週的介入練習。實驗前、後測量身高、體重、脂肪百分比、肌力 (握力)、肌耐力 (俯 臥挺身、仰臥起坐)、平衡 (單腳閉目站立)、柔軟度 (坐式體前屈)、腹橫肌收縮能 力及背部肌力的穩定性，並以 POMS 簡易式心境量表測量。結果顯示：1) 普拉提 斯練習心率為 100 – 110 次/分，練習後即刻 RPE 為 12.16  1.14，瑜珈提斯練習心 率為 85 – 92 次/分，練習後即刻 RPE 為 12.27  1.13，普拉提斯與瑜珈練習均屬低 強度的體能活動；2) 10 週普拉提斯練習後仰臥起坐提高 101.01% (p