벤치프레스 운동시 근파워를 위한 운동강도별 반복횟수와 iEMG, MPF 및 총운동량
Optimal Repetition for Muscle Power, iEMG, MPF, and Total Work during Bench Press with Exercise Intensities
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초록
[서론] 본 연구는 고강도(85%1RM)와 저강도(65%1RM)의 벤치프레스 all-out 운동 중 수행속도가 현저하게 느려지는 시점(STP)을 분석하여 각각의 강도에서 근파워를 위한 적절한 반복횟수를 찾고자 하였으며, iEMG, MPF 및 운동량에 근거하여 그 기전을 밝히고자 하였다. [방법] 11명의 피험자는 두 운동강도 조건에 무작위로 배정되어 최소 3일 이상의 휴식기간을 두고 각각 3세트 all-out 최대반복운동과, STP 이전까지의 반복횟수에서 3세트 운동을 실시하였다. 이 때 큰가슴근과 위팔세갈래근의 반복횟수, 운동량 및 STP 이전과 이후의 iEMG, MPF을 측정하였다. [결과] 반복횟수, 총운동량 및 STP 운동량은 저강도에서 유의하게 높고, 세트가 진행됨에 따라 두 조건 모두 감소하였지만 STP 운동량은 감소되지 않았다. 근파워를 위한 반복횟수는 고강도의 경우 최대반복의 73% 수준에서, 저강도에서는 84% 수준에서 결정되었다. MPF는 저강도에서 유의하게 낮았으며, STP 이후의 MPF는 모든 조건에서 이전보다 유의하게 낮았다. [결론] 벤치프레스 운동시 근파워를 위한 반복횟수는 고강도에서는 최대반복의 70% 수준에서, 저강도에서는 최대반복의 80% 수준에서 결정될 수 있다고 보여 진다. 그 근거로서, STP 이전에는 근피로가 낮았고 이 수준의 반복횟수에서 운동을 실시하였을 때 세트가 진행되어도 운동량이 유지되는 것을 확인할 수 있었다.
Abstract
[INTRODUCTION] The purpose of this study was to examine the optimal repetitions to improve muscle power during bench press in high and low intensity. [METHOD] Eleven healthy college students who have experience of resistance exercise participated in this study. All subjects were tested for one repetition maximum(1RM) and performed two exercises(all-out, 3set) which composed of low(65%1RM; LI) and high intensity(85%1RM; HI) in the supine bench press. Two-way ANOVA repeated measures and contrast(simple first) were used to identify significant differences of the variables. [RESULT] Total work and repetition were significantly higher in LI than HI condition and were significantly decreased according to progress set. However, STP(performance speed slower turn point) work was not decreased according to progress set. The repetition to improve muscle power was 73% and 84% of total repetition in HI and LI, respectively. iEMG of pectoalis major(PM) and triceps brachii(TB) were not significantly different compared with the point before and after STP. MPF of PM and TB were significantly higher in HI than LI condition and were significantly lower after than before STP. MPF of TB was significantly decreased according to progress set in LI condition. [CONCLUSION] During bench press, because muscle fatigue was higher after STP, the repetition to improve muscle power was 70% and 80% of total repetition in HI and LI, respectively.
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