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        청소년들의 최대 골량 향상을 위한 운동 가이드라인

        민석기 ( Seok-ki Min ),오태웅 ( Taewoong Oh ),김상현 ( Sang Hyun Kim ),조진경 ( Jinkyung Cho ),정호연 ( Ho-yeon Chung ),박동호 ( Dong-ho Park ),김창선 ( Changsun Kim6 ) 한국운동생리학회(구 한국운동과학회) 2020 운동과학 Vol.29 No.1

        PURPOSE: An increase in bone mineral density during adolescence increases resistance to fractures in older age. The Korean Society for Bone and Mineral Research and the Korean Society of Exercise Physiology developed exercise guidelines to increase the peak bone mass (PBM) in adolescents based on evidence through a systematic review of previous research. METHODS: Articles were selected using the systematic method, and the exercise guidelines were established by selecting key questions (KQs) and defining the effects of exercises based on evidence through a literature review for selecting the final exercise method. There were 9 KQs. An online search was conducted on articles published since 2000, and 93 articles were identified. RESULTS: An increase in PBM in adolescence was effective for preventing osteoporosis and fractures in older age. Exercise programs as part of vigorous physical activity (VPA) including resistance and impact exercise at least 5 to 6 months were effective for improving PBM in adolescents. It is recommended that resistance exercise is performed 10 to 12 rep·set<sup>-1</sup> 1-2 set·region<sup>-1</sup> and 3 days·week<sup>-1</sup> using the large muscles. For impact exercises such as jumping, it is recommended that the exercise is performed at least 50 jumps·min<sup>-1</sup>, 10 min·day<sup>-1</sup>, and 2 days·week<sup>-1</sup>. CONCLUSIONS: Exercise guidelines were successfully developed, and they recommend at least 5 to 6 months of VPA, which includes both resistance and impact exercises. With the development of exercise guidelines, the incidence of osteoporosis and fractures in the aging society can be reduced in the future, thus contributing to improved public health.

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