연간 주기화 트레이닝 프로그램이 경륜선수후보생들의 전문체력에 미치는 영향

국문 초록 (Abstract)

주기화(Peridization) 트레이닝 프로그램은 운동목표와 강도, 시간, 훈련량 등을 주기적으
로 조절함으로써 목표로 가지는 최고의 경기력을 발현하기 위한 훈련계획이다. 이러한 주기
화 트레이닝의 효과를 검증하기 위해 본 연구에서 경륜선수후보생 21명 대상으로 경륜 경
기력 향상 요인으로 생각되는 변인(신체조성, 악력, 배근력, 등속성 근기능, 윈게이트 무산
소성 페달링 파워)을 주기화 트레이닝을 전⋅후 측정하여 다음과 같은 결과를 얻었다. 첫째, 신체조성에서 체중은 사전 77.5±5.84kg, 사후 76.4±6.63kg 통계적으로 유의하게 감
소 되었다(p<.05). 둘째, 등속성 근기능의 Flexion Total Work Done 우측에서 180°/sec 각속
도로 측정하였더니 사전 587±82.06%BW, 사후 607.6±86.15%BW는 통계적 유의성이 증가되
었다(p<.05). 또한, 주기화 트레이닝 프로그램을 통해 통계적 유의성이 증가 되지는 않았지
만 Flexion Peak Touque 180°/sec 좌측 사전 140.4±20.96%BW, 사후 222±35.49%BW(p<.06
7) 증가되는 경향이 발견되었으며, Flexion Total Work Done 180°/sec 좌측 사전 547.8±72.
61%BW, 사후 570.3±83.98%BW(p<.08) 증가되는 경향이 발견되지만 통계적으로 유의한 증가
는 관찰되지 않았으며 1~2명의 대상자가 추가된다면 충분히 유의한 증가가 관찰될 것으로
사료된다. 주기화 트레이닝을 통하여 감소된 결과는 신체조성에서 체질량지수 사전 25.3±1.53kg/m2
, 사후 24.9±1.8kg/m2 통계적으로 유의한 감소가 관찰되었으며(p<.01), 등속성 근기능에서 Extension Total Work Done 60°/sec 우측 사전 1014.3±140.14%BW, 사후 981.8±142.34%B
W, 통계적으로 감소된 유의성이 관찰되었다(p<.05). 또한, 무산소성 페달링에서 평균파워는
주기화 트레이닝 진행 전 74.9±5.45kpm/sec, 진행 후 72.2±6.44kpm/sec, 통계적으로 유의하
게 감소하였으며(p<.01), 절대치는 훈련프로그램 진행 전 735±53.44watt, 진행 후 708.2±63.
18watt, 통계적으로 유의한 감소가 관찰되었고(p<.01), 피로지수(Fatigue inedex) 진행 전 37.0
3±4.25%, 진행 후 40.32±5.9%, 통계적으로 유의하게 감소되었다(p<.01). 이러한 결과는 주
기화 트레이닝 프로그램이 무산소성 페달링에 효과가 없는 것으로 사료된다. 이상의 연구결과를 종합해보면 경륜선수후보생들의 주기화 트레이닝 프로그램을 통해 시
즌 후반 효과를 보기 위해 다음과 같은 결론을 얻었다. 신체조성에서 향후 연구계획을 수립
할 때 근력 훈련프로그램이 근육량을 증가시킬 수 있도록 고려하고, 악력 및 배근력은 하체
근력프로그램의 위주보다 상, 하체 밸런스 있는 프로그램 구성을 계획해야 한다고 사료된
다. 등속성 근기능, 무산소성 페달링 파워는 평소에 사용하지 않은 장비에서 적응이 쉽지
않음을 뜻할 수 있으며 피험자의 사이클에서 직접 근력트레이닝의 효과를 검증할 수 있는
실험실 내에서의 조건이 필요할 것으로 사료된다. 또한, 본격적인 트레이닝 프로그램 적용
시점이 경륜선수들의 시즌 중 강한 근력 훈련이 적용되어 테이퍼링을 통해 근육의 글리코
겐 재합성에 요구되는 시간 및 트레이닝을 통해 손상된 근육의 회복을 하여 근력의 기능을
최대화 시켜줘야 한다. 그러나 이러한 효과를 적용하지 않아 지속적인 훈련누적으로 피로가
쌓이고 근력 트레이닝의 연속성과 집중성 결여로 근력 트레이닝에 긍정적인 효과를 찾지
못한 것으로 사료된다. 따라서 위 내용을 종합하여 여러 상황을 고려한 주기화 근력 트레이
닝 프로그램을 계획하여 적용을 한다면 경륜후보생들의 경기력을 향상 시키는 유의미한 트
레이닝이 될 것으로 사료된다.

목차 (Table of Contents)

• 국문초록 ·································································································ⅰ
• 목 차 ·································································································ⅲ
• 표 목 차 ·································································································ⅴ
• 그림목차 ·································································································ⅵ
• I. 서론 ······················································································································· 1
• 1. 연구의 필요성 ········································································································· 1
• 2. 연구의 목적 ············································································································· 5
• 3. 연구가설 ·················································································································· 5
• 4. 용어의 정의 ············································································································· 8
• 5. 연구의 제한점 ······································································································· 12
• II. 이론적 배경 ······································································································ 13
• 1. 경륜의 역사 ··········································································································· 13
• 2. 경륜의 종류 ··········································································································· 14
• 3. 사이클 경기력 향상 요인 ····················································································· 18
• 4. 단거리(경륜)관련 측정변인 ··················································································· 19
• 5. 종목별 사이클 경기력 향상을 위한 근력 훈련 ·················································· 22
• 6. 경륜경주력 향상을 위한 훈련 ·············································································· 27
• 7. 단거리(경륜) 선수의 근육의 생화학적 특성 ······················································· 33
• 8. 중장거리 선수 근육의 생화학적 특성 ································································· 37
• 9. 주기화 트레이닝 프로그램 ··················································································· 38
• 10. 근력 트레이닝의 원칙 ························································································ 40
• 11. 근력 트레이닝의 주기화 ····················································································· 44
• 12. 주기화 근력트레이닝의 효과 ············································································· 50
• 13. 주기화 근력훈련이 경륜경주력 관련 체력에 미치는 효과 ······························ 56
• 14. 테이퍼링 ·············································································································· 58
• III. 연구방법 ··········································································································· 63
• 1. 연구대상 ················································································································ 63
• 2. 연구절차 ················································································································ 63
• 3. 실험설계 ················································································································ 63
• 4. 측정장비 ················································································································ 65
• 5. 주기화 근력트레이닝의 적용 ··············································································· 70
• 6. 측정방법 ················································································································ 74
• 7. 통계처리 ················································································································ 77
• IV. 연구결과 ·········································································································· 78
• 1. 신체조성 ················································································································ 78
• 2. 악력 및 배근력 ····································································································· 78
• 3. 등속성 근기능 ······································································································· 79
• 4. 무산소성 페달링 파워 ·························································································· 81
• V. 논의 ···················································································································· 83
• VI. 결론 및 제언 ·································································································· 91
• 1. 결론 ······················································································································· 91
• 2. 제언 ······················································································································· 93
• 참고문헌 ················································································································· 95
• Abstract ················································································································· 105
• 표 목 차
• <표 1> 주기화 주행 훈련 및 근력 훈련 프로그램 ·················································39
• <표 2> 주기화 주행 훈련 및 근력 훈련 프로그램 ·················································72
• <표 3> 신체조성 ·······································································································78
• <표 4> 악력 및 배근력 ·····························································································79
• <표 5> 등속성 근기능 ······························································································79
• <표 6> 등속성 근기능 ······························································································80
• <표 7> 등속성 근기능 ······························································································80
• <표 8> 등속성 근기능 ······························································································81
• <표 9> 윈게이트 무산소성 페달링 파워(Peak Pedaling Power) ·····························81
• <표 10> 윈게이트 무산소성 페달링 파워(Mean Pedaling Power) ··························82
• <표 11> 윈게이트 무산소성 페달링 파워(Fatigue) ··················································82
• 그 림 목 차
• <그림 1> 스프린트 훈련 ···························································································30
• <그림 2> 스프린트 훈련 ···························································································31
• <그림 3> 속근섬유의 동원과 파워 생산 ··································································34
• <그림 4> F-S Axis ····································································································36
• <그림 5> 경륜 경기력을 위한 훈련요인 ··································································40
• <그림 6> 테이퍼링 종류 ···························································································60
• <그림 7> 실험설계 ····································································································64
• <그림 8> 신체조성 측정기 ·······················································································65
• <그림 9> 악력 측정기 ······························································································66
• <그림 10> 배근력 측정기 ·························································································67
• <그림 11> 등속성 근기능 측정기 ············································································68
• <그림 12> 윈게이트 시스템 ·····················································································69