12주간의 탄력밴드 운동 프로그램이 전기（前期） 여성 노인의 건강 체력 및 낙상 지표에 미치는 영향

다국어 초록 (Multilingual Abstract)

The purpose of this study was to investigate the effects of a 12-week elastic-band resistance exercise program on health-related physical fitness and fall-related indicators in young-old women aged 65-74 years. Twenty-four community-dwelling women were randomly assigned to an experimental group （n=12） or a control group （n=12）. The experimental group performed resistance exercises using elastic bands, whereas the control group performed the same exercise program without exercise equipment. Sessions were conducted three times per week for 50 minutes at RPE 11-13 over 12 weeks. Measured variables included flexibility, muscular strength, muscular endurance, cardiovascular endurance, balance, Timed Up and Go（TUG）, and Falls Efficacy Scale-International （FES-I）. Data were analyzed using a 2x2 repeated measures ANOVA in Jamovi 2.7.12 （α=.05）.
The results showed significant main effects of time and group-by-time interaction for muscular strength （p〈.001） and cardiovascular endurance （p=.002）. Flexibility, muscular endurance, balance, TUG, and FES-I-I showed significant time effects （p〈.05） but no significant group-by-time interaction.
These findings suggest that a 12-week elastic-band resistance exercise program is superior to bodyweight exercise in improving muscular strength and cardiovascular endurance in young-old women. Given its accessibility and cost-effectiveness, this program holds strong potential as a practical community-based fall prevention exercise intervention for young-old women.

목차 (Table of Contents)

• 논문개요 ⅵ
• Ⅰ. 서론 1
• 1. 연구의 배경 및 필요성 1
• 2. 연구의 목적 6
• 3. 연구의 가설 7
• 4. 연구의 제한점 8
• Ⅱ. 연구 방법 9
• 1. 연구 대상 9
• 2. 연구 대상자의 특징 10
• 3. 연구 절차 11
• 4. 운동 방법 12
• 5. 측정 도구 및 방법 14
• 6. 자료처리 23
• Ⅲ. 연구 결과 24
• 1. 건강 체력 24
• 2. 낙상 위험 지표 29
• Ⅳ. 논의 31
• 1. 건강 체력 변화에 대한 논의 31
• 2. 낙상 위험 지표 변화에 대한 논의 34
• Ⅴ. 결론 및 제언 36
• 참고문헌 39
• 부록 45
• 부록 1. 설문지 45
• 부록 2. 운동 동작 사진 46
• ABSTRACT 47