탄력밴드 운동이 노인의 신체조성과 체력에 미치는 지속적 효과 = The Effect of Elastic Band Exercise Training and Detraining on Body Composition and Fitness in the Elderly

다국어 초록 (Multilingual Abstract)

Muscle mass is reduced by aging. There seems to be no direct relationship between sarcopenia(muscle loss) and medical cost in the elderly, but lowering muscle mass results in increase risk of fall and decrease of strength, fitness, physical activity, and independent life. This is coupled with physical trouble and chronic degenerative disease such as diabetes, obesity, hyperlipidemia, and hypertension. Thus, sarcopenia is potential risk factor increasing mortality. The purpose of this study was to investigate the effects of elastic band exercise and detraining on sarcopenia prevention related variables, body composition and fitness. The subject of this study was 60~70 aged 14 seniors who participated in exercise program in J-welfare senior center at J-gu in S-city. Elastic band exercise was performed twice per week for 12 weeks. The body composition and fitness variables were measured before 12 weeks of control, after control(before exercise), after 12 weeks of exercise(before detraining), and after 12 weeks of detraining. There was no significant difference in body composition and fitness variables before and after 12 weeks of control, but elastic band exercise before and after 12 weeks has effect on body composition variables such as weight (t=2.978, p=0.001), body mass index (t=3.502, p=0.004), percent body fat (t=2.216, p=0.045), muscle mass (t=-3.837, p=0.002), visceral fat area (t=5.186, p<0.001), and waist-hip ratio (t=3.045, p=0.009) and on fitness variables such as 2-minutes step (t=-6.891 p<0.001), arm curl (t=-4.702, p<0.001), chair stand (t=-4.860, p<0.001), chair sit and reach (t=-5.910, p<0.001), back scratch (t=-3.835, p=0.002), and 8-ft up and go (t=7.560, p<0.001). This exercise effect was continued after 12 weeks of detraining on body composition variables such as weight (t=2.323, p=0.037), body mass index (t=2.503, p=0.026), muscle mass (t=-3.137, p=0.008) and on fitness variables such as 2-minutes step (t=-6.489 p<0.001), chair stand (t=-4.694, p<0.001), chair sit and reach (t=-3.690, p=0.003), and 8-ft up and go (t=7.539, p<0.001). It was found that the elastic band exercise has positive effect on body composition and fitness in the elderly and the effect was maintained over 12 weeks of detraining.

국문 초록 (Abstract)

노화가 진행됨에 따라 근육은 감소 현상(sarcopenia)을 나타낸다. 근육의 감소는 노인의 의료비 증가와 직접적인 관련성은 없어 보이지만, 근육의 감소가 근력의 감소로 연결되어 체력의 약화, 활동성의 감소, 낙상의 증가 등과 같은 독립적인 생활을 감소시킨다. 이는 신체장애로 연결되며, 또다시 당뇨, 비만, 고지혈증, 고혈압 등과 같은 만성퇴행성 질환으로 연결된다. 결국, 근감소증은 사망률을 상승시키는 잠재 위험요인이 된다. 본 연구는 탄력밴드 운동을 통한 근감소증 예방과 관련된 변인인 신체조성 및 체력의 향상된 변화와 더불어 운동중단에 따른 운동효과의 상쇄(相殺) 정도를 살펴보는데 있다. 본 연구의 피검자는 S시 J구 J노인복지관 운동프로그램에 참가하는 60-70대의 노인 14명으로 선정하였다. 12주 동안의 탄력밴드 운동은 주2회의 빈도로 실시하였다. 측정시기는 12주간의 통제전, 통제후(운동전), 12주간의 운동 후(운동중단 전), 12주간의 운동중단 후로 신체조성 과 체력 변인을 측정하였다. 12주간의 통제전･후 신체조성과 체력 변인에는 통계적인 유의차가 나타나지 않았으나, 12주간의 운동전･후 신체조성의 체중(t=2.978, p=0.001), 체질량지수(t=3.502, p=0.004), 체지방율(t=2.216, p=0.045), 근육량(t=-3.837, p=0.002), 내장지방면적(t=5.186, p<0.001), 허리-엉덩이 둘레비(t=3.045, p=0.009) 모든 변인에서, 체력의 2분 제자리 걷기(t=-6.891 p<0.001), 덤벨들기(t=-4.702, p<0.001), 의자에서 일어섰다 앉기(t=-4.860, p<0.001), 의자앉아 앞으로 굽히기(t=-5.910, p<0.001), 등 뒤에서 손잡기(t=-3.835, p=0.002), 244cm 왕복 걷기(t=7.560, p<0.001)의 모든 변인에서 운동의 효과를 나타내었고, 그 효과가 12주간의 운동중단 후에도 신체조성의 체중(t=2.323, p=0.037), 체질량지수(t=2.503, p=0.026), 근육량(t=-3.137, p=0.008) 변인에서, 체력의 2분 제자리 걷기(t=-6.489 p<0.001), 의자에서 일어섰다 앉기(t=-4.694, p<0.001), 의자앉아 앞으로 굽히기(t=-3.690, p=0.003), 244cm 왕복 걷기(t=7.539, p<0.001)의 변인에서 그 유지가 지속되었다. 노인에게 있어서 탄력밴드 운동은 신체조성 및 체력에 긍정적인 영향을 나타내며, 그 운동의 효과가 12주가 경과되어도 유지되고 있음을 확인할 수 있었다.

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