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저항성 운동 세트 구성이 기초체력 및 등속성 근기능에 미치는 효과

Effect of Different Resistance Training Structures on Basic Physical Fitness and Isokinetic Muscular Contraction

서태범|김영직|유붕
국민체육진흥공단 한국스포츠과학원 (Korea Institute of Sport Science)|2023.12|체육과학연구 (Korean Journal of Sport Science)|제34권 제4호|pp. 569-578

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키워드

등속성 근기능저항성 운동 세트 구성컴파운드세트피라미드세트슈퍼세트Resistance training structureCompound setPyramid setSuper setIsokinetic muscle function
주제분류체육

초록

[목적] 본 연구는 저항성 운동에 사용되는 다양한 세트 구성이 남자 대학생의 기초체력, 1RM 및 어깨와 무릎 등속성 근기능에 미치는 효과를 규명하는 것이다. [방법] 총 40명의 남자를 통제그룹(CG, n=10), 컴파운드세트그룹(CSG, n=10), 피라미드세트그룹(PSG, n=10), 슈퍼세트그룹(SSG, n=10) 총 4그룹으로 나누었다. CG를 제외한 각 그룹은 60~80% 1RM 강도로 60~90분, 주 3회, 8주간 각 그룹에서 서로 다른 저항성 운동 세트 구성을 실시하였다. 저항성 운동 세트 구성의 효과를 비교하기 위해 신체구성, 기초체력, 1RM과 어깨와 무릎 등속성 근기능을 측정하였다. [결과] 피라미드세트는 다른 세트 구성보다 어깨와 무릎 등속성 근력의 상대값이 가장 유의하게 향상된 것으로 나타났다. 또한, 모든 운동그룹은 배근력, 40m 스프린트와 1RM 증가에 긍정적인 영향을 미쳤으나, 운동그룹 간 차이는 나타나지 않았다. [결론] 본 연구 결과는 피라미드 저항성 운동 세트 구성이 어깨와 무릎 등속성 근기능을 향상시킨다는 과학적 증거를제시한다.

Abstract

PURPOSE This study aimed to investigate the effects of different resistance training structures on basic physical fitness, 1-repetition maximum (1RM), and isokinetic shoulder and knee muscle functions in male college students. METHODS For ty college students were divided into four groups: control group (CG, n=10), compound set training group (CSG, n=10), pyramid set training group (PSG, n=10), and superset training group (SSG, n=10). Excluding CG, each group performed a different resistance exercise method at an intensity of 60~80% 1RM for 60~90 min, three times a week for eight weeks. To compare the effects of resistance training structures, we confirmed body composition, basic physical fitness, 1RM, as well as isokinetic shoulder and knee functions. RESULTS Results indicated that the PSG exhibited the most significant improvement in relative peak torque in isokinetic shoulder and knee testing compared to the other groups. Additionally, all exercise groups positively affected back strength, 40m sprint, and 1RM compared to the CG, although no significant differences were observed among exercise groups. CONCLUSIONS The findings suggest scientific evidence supporting the effectiveness of pyramidal resistance training in improving isokinetic shoulder and knee muscle functions in male college students.

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