비숙련된 20대 남성의 7∼10RM, 11∼15RM 최대하 근력 측정으로부터 1RM 근력 추정
Regression analysis of one repetition maximal strength from a 7∼10, 11∼15 repetition submaximal strength test in untrained 20s men
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초록
최대 근력은 1RM을 측정하여 산출되며 운동처방을 위하여 매우 중요하다. 본 연구는 비숙련된 20대의 초보자들을 대상으로 7∼10RM, 11∼15RM의 최대하 반복무게를 이용한 1RM 간접추정법을 연구하고자 하였다. 본 연구의 피검자는 S시 M구에 소재한 S대학교의 근력운동프로그램에 참가를 희망하는 20대 초·중반의 성인남성 81명을 대상으로 하였으며, 벤치프레스, 데드리프트, 스쿼트, 체스트프레스, 랫풀다운, 레그프레스, 레그컬의 7가지의 측정종목의 1RM과 7∼10RM, 11∼15RM을 측정하여 단순회귀식을 산출하였다. 연구결과, 1RM 벤치프레스(kg)=7.015+1.077×(7∼10RM);=19.017+1.045×(11∼15RM), 1RM 데드리프트(kg) =1.195+1.207×(7∼10RM);=21.651+1.124×(11∼15RM), 1RM 스쿼트(kg)=10.922+1.074×(7∼10RM);=29.214+1.013 ×(11∼15RM), 1RM 체스트프레스(kg)=8.544+1.081×(7∼10RM);=17.170+1.165×(11∼15RM), 1RM 랫풀다운(kg) =3.640+1.158×(7∼10RM);=9.930+1.254×(11∼15RM), 1RM 레그프레스(kg)=19.127+1.050×(7∼10RM);=34.896 +1.096×(11∼15RM), 1RM 레그컬(kg)=22.901+0.848×(7∼10RM);=34.110+0.783×(11∼15RM)으로 산출되었다. 본 연구를 통하여 산출된 회귀식은 20대 비숙련된 성인 남성들의 7∼10RM, 11∼15RM으로부터 1RM을 예측해 내는 자료로 이용 될 수 있을 것이며, 11∼15RM보다 상대적으로 높은 예측력을 가지고 있는 7∼10RM을 이용한 1RM의 추정법을 권장한다.
Abstract
Maximal strength is calculated by measuring 1RM. Measuring 1RM is very important for exercise prescription. This study attempted to develop indirect estimation method using submaximal intensity of 7~10RM and 11~15RM with 20s novices. Eighty one of early and middle 20s students were involved this study. The simple regression was calculated by measuring 1RM, 7~10RM, and 11~15RM of bench press, dead lift, squat, chest press, lat pull down, leg press, and leg curl. At result, 1RM bench press(kg) =7.015+1.077×(7∼10RM); =19.017+1.045×(11∼15RM), 1RM dead lift(kg) = 1.195+1.207×(7∼10RM); =21.651 +1.124 ×(11∼15RM), 1RM squat(kg) =10.922+1.074×(7∼10RM); =29.214+1.013×(11∼15RM), 1RM chest press(kg) =8.544 +1.081×(7∼10RM); =17.170+1.165×(11∼15RM), 1RM lat pull down(kg) =3.640+1.158×(7∼10RM); =9.930 +1.254×(11∼15RM), 1RM leg press(kg) =19.127 +1.050 ×(7∼10RM); =34.896+1.096×(11∼15RM), and 1RM leg curl(kg) =22.901+0.848×(7∼10RM); =34.110 +0.783×(11∼15RM). The regression calculated through this study would be used as data to estimate 1RM of untrained 20s novice adult male from 7~10RM and 11~15RM. It is recommended to use 7~10RM which shows higher accuracy rate of estimation than 11~15RM.
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