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근력 및 근비대 향상에 관한 저항성 운동 효과 연구 고찰
유붕 ( Peng Liu ),조영현 ( Yeong-hyun Cllo ),유주인 ( Joo-in Yu ),사공혁 ( Hyuk Sakong ),정주연 ( Ju-yeon Jeong ),서태범 ( Tae-beom Seo ) 제주대학교 체육진흥센터 2023 체육과학연구 Vol.29 No.0
Resistance exercise programs are increasingly important as exercises that can cause the effects of improving muscular strength, muscular function, muscle hypertrophy, exercise performance and preventing sports injuries. Many studies have been researched to develop an effective resistance exercise program While many studies have been published on the effects, no comprehensive literature review studies on the three resistance exercise program have been conducted. Therefore, the purpose of this systematic review was to define the effects of the three resistant exercise programs. To this end, a total of 15 articles related to Compound set training (n=5), Pyramid set training (n=5), and Super set training (n=5) were selected from Riss, Google Scholar, and Pubmed. As a result of the study, Compound set training had a positive effect on muscular strength, muscular endurance, Cross-sectional area (CSA), power, and speed. Pyramid set training was a program that is effective in improving muscular strength and skeletal muscle mass(SMM) and could be applied to various age groups by controlling appropriate exercise intensity. Super set training induced muscular strength, muscular endurance, SJ\1M, and increases energy efficiency and metabolic stress. In conclusion, Compound set training, Pyramid set training, and Super set training are effective exercise programs for improving muscular function and health. However, there are few studies on the comparative study on the three exercise programs, so it is hard which exercise programs will be most effective. Therefore, it is necessary to compare and analyze three exercise programs in the future to reveal effective exercise programs.
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