Increasing Muscular Strength and Endurance
학습목표
• 근력과 근지구력의 차이를 설명하고, 각각을 어떻게 훈련하는지 설명할 수 있다.
• 근육훈련 결과 몸에서 일어나는 변화를 설명할 수 있다.
• 근섬유의 차이점과 그 기능을 설명할 수 있다.
• 근력과 근지구력을 측정 할 수 있다.
• 개개인의 효과적인 강화훈련 프로그램을 설명할 수 있다.
• 효과적인 근육훈련 프로그램을 설계할 수 있다.
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1. Muscular Strength and Endurance(근력과 근지구력 개념 이해)
• Muscular strength(근력) = the amount of force a muscle can produce with a single maximum effort
• Muscular endurance(근지구력) = the ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly
2. Three types of muscle (근육의 3가지 형태)
- Smooth muscle(평활근), 2. Cardiac muscle(심장근), 3. Skeletal muscle(골격근)
3. Muscle Fibers(근섬유 종류)
• Slow-twitch fibers(지근섬유) or Red muscle fibers(적근섬유)
– Fatigue resistant
– Don’t contract as rapidly and forcefully as fast-twitch fibers
– Rely primarily on oxidative energy system
• Fast-twitch fibers(속근섬유) or White muscle fibers(백근섬유)
– Contract rapidly and forcefully
– Fatigue more quickly than slow-twitch fibers
– Rely more on nonoxidative energy system
4. 근육의 사용
• 주동근(agonist)은 움직임을 위한 일차적 반응을 나타낸다
• 길항근(antagonist)은 주동근의 작용에 반대작용을 한다
• 협응근(synergist)은 주동근의 작용을 도와준다.
5. Modes of Exercise (운동의 형태)
등척성 (정적) 운동 : Static (isometric) exercise = muscle contraction without a change in the length of the muscle
등장성 (동적) 운동 : Dynamic (isotonic) exercise = muscle contraction with a change in the length of the muscle
- 단축성 근수축(Concentric contraction) = muscle applies force as it shortens
- 신장성 근수축(Eccentric contraction) = muscle applies force as it lengthens
등속성 운동 : Isokinetic exercise = exerting force at a constant speed against an equal force
6. Physiological Effects of Strength Training
– Increased muscle mass and size of muscle fibers
– Increased strength of tendons, ligaments, and bones
– Increased storage of fuel in and blood supply to muscles
– Improvements in blood fat levels and biochemical processes
7. Benefits of Muscular Strength and Endurance
• Improved performance of physical activities
• Injury prevention
• Improved body composition
• Enhanced self-image and quality of life
• Improved muscle and bone health with aging
• Prevention and management of chronic disease
8. Applying the FITT Principle
• Frequency = days per week
• Intensity = amount of resistance
• Time = number of repetitions and sets
• Type = strength training exercises for all major muscle groups
9. Frequency of Exercise
• American College of Sports Medicine recommends 2-3 days per week
10. Intensity of Exercise
• Choose resistance based on your current fitness level and goals
• To build strength
– Lift heavy weights (80% of 1 RM)
– Perform a low number of repetitions
• To build endurance
– Lift lighter weights (40-60% of 1 RM)
– Perform a high number of repetitions
• For a general fitness program
– Lift moderate weights (70% of 1 RM)
– Moderate number of repetitions
11. Time of Exercise: Repetitions and Sets
• To build strength and endurance, do enough repetitions to fatigue the muscles
• The heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strength
• The lighter the weight, the higher the number of repetitions (15-20) to fatigue = a program to build endurance
• To build both strength and endurance, try to do 8-12 repetitions of most exercises
12. Type of Exercise
• For a general fitness program:
– 8–10 different exercises
– Work all major muscle groups
– Balance between agonist(주동근) and antagonist(길항근) muscle groups
– Do exercises for large-muscle groups before exercises for small-muscle groups
13. Warm Up and Cool Down
• Warm up prior to each weight training session with a general warm-up and a warm-up for the exercises you will perform
• Cool down after weight training, relax for 5-10 minutes, lower your heart rate
14. 주요 근육근(muscle groups)
1) 가슴(가슴근육), :
덤벨 벤치 프레스(dumbbell bench press), 바벨 벤치프레스(barbell bench press)
2) 팔(이두근/삼두근)
삼두근 : 바벨 익스텐션(barbell extension), 벤치딥(bench dips)
이두근 : 덤벨 컬(dumbbell curls), 스탠딩 바벨 컬(standing barbell curls)
3) 어깨(삼각근)
시티드 덤벨 프레스(seated dumbbell press), 벤트 오버 라이즈(bent-over raises)
4) 몸통(복부),
5) 등(광배근)
풀다운(pulldowns), 벤트오버 바벨로우(Bent-Over Barbell Row )
6) 대퇴근
대퇴사두근 : 레그 익스텐션(leg extension), 레그 프레스(leg press), 바벨 스쿼트(barbell squats), 덤벨 스쿼트(dumbbell squats)
대퇴이두근 : 덤벨 런지(dumbbell lunges), 라잉 레그 컬(lying leg curls)
7) 종아리
스탠딩 카프 라이즈(standing calf raises)