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Original Article 운동과학, 2015 년, 제24권제2 호. Exercise Science, 2015, Vol.24, No.2. http://dx.doi.org/10.15857/ksep.2015.24.2.109 pissn 1226-1726 eissn 2384-0544 CrossFit-based Training과 Weight Training 이중년남성의건강및기능관련체력과혈중지질에미치는영향 유동훈 1)* 1) 경북대학교체육학과 Dong-Hun Yu (2015).

PURPOSE: The aim of this research was to examine the effects of a novel, crossfit-based training program and weight training program on health-related physical fitness, functional fitness and blood

1 Original Article 운동과학, 2015 년, 제24권제2 호. Exercise Science, 2015, Vol.24, No.2. pissn eissn CrossFit-based Training과 Weight Training 이중년남성의건강및기능관련체력과혈중지질에미치는영향 유동훈 1)* 1) 경북대학교체육학과 Dong-Hun Yu (2015). The Effects of CrossFit-based Training and Weight Training on Health-related Physical Fitness, Functional Fitness and Blood lipids in Middle-Aged Men. Exercise Science, 24(2): PURPOSE: The aim of this research was to examine the effects of a novel, crossfit-based training program and weight training program on health-related physical fitness, functional fitness and blood lipids in middle-aged men. METHODS: Twenty middle-aged men were assigned to either crossfit training group (: n=10, Height: ±3.32 cm, Weight: 76.84±4.49 kg, Age: 45.20±3.40 yrs) or weight training group (: n=10, Height: ±3.95 cm, Weight: 75.05±4.06 kg, Age: 44.30±2.95 yrs). Both of the crossfit training and weight training programs consisted of main exercise of 7 items from first week to 6th week, and 1 round with 8 items from 7th week to 12th week (: Main exercise was carried out in 4 minutes with all items were increased exercise intensity by 10%, : 60-70% of 1 RM, 3 set 12 RM). Both of and exercised three times a week for 12 weeks. RESULTS: There were significant group by time interactions for VȮ2max and side-step. Isokinetic strength, trunk flexion, sargent jump, eyes one leg standing, reaction time, and blood lipids were found to have positive effects on all items in both groups without the significant interactions. CONCLUSIONS: Crossfit and weight training program were found to be effective in health-related physical fitness, functional fitness and blood lipids. Specially, given both programs that are equally effective the crossfit program may be more efficient because of less time to complete the program. Theses results suggest that the crossfit program be more helpful for physical fitness and prevention of common diseases in middle-aged men who are on tight daily schedule. Key words: crossfit, health-related physical fitness, functional fitness, blood lipids, middle-aged men 주요어 : 크로스핏, 건강관련체력, 기능관련체력, 혈중지질, 중년남성 Ⅰ. 서론 오늘날중년기는사회적으로중추적인역할과왕성한활동을하는시기로그들의건강관리는무엇보다중요하다할수있다. 그러나중년기남성은바쁜사회생활로인한잘못된생활습관과과다한영양섭취, 좌업식생활및운동부족으로건강을위협받고있다 [13]. 중년기에좌업식생활양식에의한운동부족은신체조성의부정적변화로복부비만과체지방량증가, 근육량감소의유발가능성을높이는결과를가져온다 [18]. 즉근력은 30세이후부터매년 % 정도감소하며신체활동수준에따라근육량은 25-43% 까지감소하는것으로노화의원인보다신체활동의부족이더크게작용하는것으로보고하였다 [22]. 저항성운 동은근력, 근비대뿐만아니라신경, 결합조직, 심혈관계, 내분비의개선의변화를긍정적으로변화시키는것으로보고되고있으므로 [4,30], 중년남성의제지방량증가와근력, 근지구력의향상을위한트레이닝방법중저항성운동이권장되고있다 [19]. 저항성운동형태는전통적인웨이트트레이닝과기능관련체력의발달을위한플라이오메트릭(plyometric), 인터벌트레이닝 (interval training), 서킷웨이트트레이닝등이있으며 [2], 최근다양한운동기능을증진시킬수있는고강도트레이닝중하나인크로스핏(CrossFit) 운동이인기를끌고있다. 크로스핏은 Cross 와 Fitness 의합성어로 1996년미국에서휘트니스운동으로체조및휘트니스코치인 Greg Glassman이고안하여 2000 년부터시작되었다. 크로스핏은웨이트리프팅 (weight-lifting), 맨몸운동(gymnastic), 유산소성운동(metabolic conditioning) 의 3 가지운동형태가구성된복합운동이며, WOD 교신저자: 유동훈, ydh0701@naver.com Tel: , Fax: Received 16 Feb. 2015, Revised 29 Apr. 2015, Accepted 5 May 2015

2 운동과학, 2015 년, 제24권제2 호, (workout of the day) 라는일일운동프로그램형식으로진행되는트레이닝이다 [10]. 크로스핏컨셉은몸만들기의미용적인목적보다 지속적인다양성(constantly-varied), 고강도(high intensity), 기능적동작(functional movement) 으로어느한분야에특화된운동프로그램이아닌심폐지구력, 최대근력, 유연성, 협응력, 민첩성, 균형감각, 정확성, 파워, 스테미너, 속도의 10가지영역에서육체능력을극대화하는운동프로그램이다 [27]. 크로스핏은플라이오메트릭, 올림픽리프팅, 체조, 케틀벨운동등의조합으로실시되며 [10], 매일주어진 WOD 의수행만으로유 무산소성운동과저항성운동을구분하여실시해왔던고전적인체력훈련의효과를누릴수있을뿐만아니라운동수행방법에경쟁적인요소가포함되어끊임없는흥미유발과동기부여가가능하다 [33]. 크로스핏과관련된연구를살펴보면, Kim [23] 은비만중년여성을대상으로 12 주간크로스핏트레이닝을실시한결과, 건강관련체력에서체지방률은감소하였고, 심폐지구력, 근력, 유연성, 근지구력은유의한증가를보고하였다. 혈중지질성분은총콜레스테롤, 저밀도지단백콜레스테롤, 중성지방은감소하였고, 고밀도지단백콜레스테롤은증가를보고하였다. Lee [28] 는중년여성을대상으로 9주간크로스핏트레이닝을실시하여체중과체지방량은유의한감소를보였지만, 총콜레스테롤, 중성지방, 고밀도지단백콜레스테롤은유의한차이를보이지않았다고보고하였다. Patel [34] 은과체중및비만성인을대상으로 8주간크로스핏운동집단과복합운동집단으로나누어실시한결과, 혈당조절및신체조성은유의한차이가없었지만, 최대산소섭취량및윗몸일으키기에서크로스핏집단의높은개선을보고하였다. Yoo & Huh [43] 는 12주간남자대학생을대상으로크로스핏과웨이트트레이닝집단으로구분하여체형, 최대근력, 체력및혈중지질변인을조사한결과, 모든변인에서두집단모두긍정적인영향을미치는것으로보고하였다. 이러한연구들은크로스핏프로그램의일일운동시간은 20분미만으로웨이트트레이닝프로그램의일일운동시간 50분보다짧은시간에이루어진크로스핏이웨이트트레이닝과유사한효과를보여효율적인운동프로그램이라보고하였다. 이는크로스핏프로그램의특성이특정근육이아닌전신의근육을동시에자극하는운동으로구성되어운동량이크며, 신체에필요한모든체력요소를한번에획득하여일반적인휘트니스프로그램보다시간은단축되는운동이기때문으로제시하였다 [26]. 그러나대부분의선행연구들이중년여성, 20대남녀를대상으로이루어지고있다. 중년남성들을대상으로유ㆍ무산소운동과복합운동에비해짧은운동시간에체력및성인병위험인자에효과를보이고있 는크로스핏운동의효과를살펴본다면, 사회생활로바쁜중년남성들에게효율적인운동프로그램을제시할수있을것이다. 따라서본연구는 40대이상중년남성을대상으로 12주간크로스핏프로그램을실시하여건강및기능관련체력과혈중지질을분석하고, 전통적저항성운동인웨이트트레이닝프로그램과비교하여크로스핏운동에대한객관적인기초자료를제공하고자시도하였다. Ⅱ. 연구방법 1. 연구대상 본연구의대상은 D 광역시에거주하는의학적으로특별한질환이없으며, 운동경험이없는 40-50세미만남성들을대상으로하였으며, 크로스핏운동집단(CrossFit Training Group: ) 10 명, 웨이트트레이닝운동집단(Weight Training Group: ) 10 명으로구분하였다. 모든참가자들은실험전, 실험의취지와방법에대한설명을충분히숙지하였고, 본인의실험참여동의서를작성하였다. 참가자의신체적특징은 <Table 1> 에제시된바와같다. Table 1. Subject characteristics Variables p Age (yrs) 45.20± ± Height (cm) ± ± Weight (kg) 76.84± ± BMI (kg/m²) 26.00± ± Values are means and SD. : CrossFit Training Group, : Weight Training Group. 2. 연구방법 1) 건강관련체력 건강관련체력에서심폐지구력검사는호흡가스분석기 MAX-1 (FITCO Co., USA) 과트레드밀 (Trackmaster, USA) 을이용하여 0% 경사각으로 2분동안 1.7 mph로보행연습후 Bruce protocol 로 all-out 에이를때까지최대산소섭취량을측정하였다. 최대운동부하의판정기준은최대심박수, 호흡교환율 1.15 이상, 운동자각도 17이상또는피험자가의지적으로더이상운동을수행할수없을경우중에서둘이상을만족할때를최대로간주하였다. 근력검사는 Humac Norm(CSMi Solutions, USA) 을이용하여, 우세다리의슬관절신근과굴근에대하여 60 /sec, 180 /sec에서최대회전력을측정하였다. 근력의측정은 60 /sec에서 3회실시하 110 유동훈

3 여그중최고치를, 근파워의측정은 180 /sec 에서 3회실시하여그중최고치를선정하였다. 각검사속도사이에는 1분동안의휴식을취하도록하였으며, 측정시피험자가최대의지력으로운동할수있도록독려하였다. 유연성검사는체전굴을이용하여 2회씩실시한기록중최고치를 0.1 cm 단위로기록하였다. 2) 기능관련체력 기능관련체력에서순발력검사는서전트점프를 2회실시하여최고치를 0.1 cm 단위로기록하였으며, 평형성검사는눈감고외발서기를실시하여오래견디는시간을 sec 단위로기록하였다. 민첩성검사는사이드스텝과전신반응시간검사를실시하였으며, 사이드스텝은선간격을 1.2 m로하여 30초간실시한횟수를기록하였고, 전신반응시간검사는전방에빛이발산되어그빛을보고제자리에서뛰는시간을 sec 로기록하였다. 3) 혈액채취및검사 혈액채취는 24시간충분한휴식을취한다음 12시간금식후상완정맥을통하여 10 ml 를채취하였다. 채취한혈액은혈액응고를방지하기위해헤파린처리하여원심분리후혈장만을분석전까지 70 냉동보관하였다. 혈중지질성분인총콜레스테롤(total cholesterol: TC), 중성지방(triglyceride: TG) 과고밀도지단백콜레스테롤(high density lipoprotein cholesterol: HDL-C) 은측정용시약(Asanpharm, Korea) 을이용하여효소분석법으로분석하였고, 저밀도지단백콜레스테롤(low denity lipoprotein cholesterol: LDL-C) 은방정식 LDL-C=TC- (HDL-C-TG/5) 를적용하여산출하였다 운동프로그램 1) 크로스핏프로그램 크로스핏프로그램은 WOD 의형태로제시되는데, 제한시간내에최대한많은반복횟수를하는방식 (AMRAP: as many reps as possible) 과주어진운동량을최대한빠른시간내에하는방식(time attack) 으로나누어진다 [10]. 운동형태는 <Table 2> 와같이체조(gymnastics), 메타볼릭컨디셔닝(metabolic conditioning), Table 2. CrossFit training by modality Gymnastics Air squat, Pull-up, Push-up, Dip, Handstand push-up, Rope climb, Muscle-up, Press to handstand, Back extension, sit-up, Jumps, Lunges Metabolic Conditioning Run Bike Row Jump Rope weight lifting Deadlift, Clean, Press, Snatch, Clean and Jerk, Medicine Ball Drills, Kettlebell swing 역도(weight lifting) 로나누어지며 [16], 본연구에서는체조와역 도의종목을이용하여프로그램을구성하였으며, 부상예방을위하여운동강도는 6 대관절중심으로자각인지도(rating of perceived exertion: RPE) 를이용하여 1주에는 의강도( 가볍다) 로실시하였고, 2-6주는 13-14( 다소힘들다 ), 7-12주는 15-16( 힘들다) 의운동강도로점진적증가방법을이용하였다 [39]. 운동빈도는주 3 회, 1일운동시간은준비운동 10 분, 주운동 1 Round, 정리운동 10 분을실시하였다. 주운동 1 Round는모든종목의정해진반복횟수를수행할경우종료하였으며, 운동시간은모든피험자들이 25 분내에종료가되었다. 운동강도의증가는매일주운동의종료시간을기록하였으며, 주운동프로그램을 4분내에실시할경우에반복횟수를 10% 증가시켰다 [9]. 12주간크로스핏프로그램은 <Table 3> 과같다. Table 3. CrossFit program Warm-up (10 min) 1-6 weeks Main exercise (1 Round: in 25 minutes) 7-12 weeks Main exercise (1 Round: in 25 minutes) Cool-down (10 min) Mon/ Wed/ Fri Walk (500 m), Stretching Air squat 20 RM Pull-up 20 RM Push-up 20 RM Back extension 30 RM sit-up 30 RM Jumps 50 RM Lunges 20 RM Deadlift 15 RM Clean 15 RM Press 15 RM Kettlebell swing 20 RM Air squat 30 RM Pull-up 20 RM sit-up 30 RM Jumps 50 RM 2) 웨이트트레이닝프로그램 Walk (500 m), Stretching Intensity Main exercise was carried out in 4 minutes : All items were increased exercise intensity by 10% 웨이트트레이닝프로그램은운동경험이없는초보자의경우웨이트머신(weight machine) 을이용하여전신을사용할수있는프로그램이권장된다 [37]. 이에본연구의웨이트트레이닝프로그램은 1-6 주는웨이트머신을이용하였으며, 7-12 주에프리웨이트(free weight) 를이용하여크로스핏프로그램과동일한근육군으로구성하였다. 운동빈도는주 3 회, 1일운동시간은준비운동 10 분, 주운동 50 분, 정리운동 10분으로총 70 분으로하였다. 운동강도의설정은개인이 1 회들어올릴수있는최대중량 (1 RM: one repetition maximum) 의 60-70% 로설정하였으며, 크로스핏에서자각인지도를동일하게적용하였다. 1 RM의측정은 2주마다실시하였으며, 반복횟수는 12회 3 set 를하도록하고, 각 set당휴식시간은 1 분, 종목당휴식시간은 5분이상되지않도록하였 CrossFit-based Training과 Weight Training 이중년남성의건강및기능관련체력과혈중지질에미치는영향 111

4 운동과학, 2015 년, 제24권제2 호, 다 [43]. 12 주간웨이트트레이닝프로그램은 <Table 4> 와같다. Table 4. Weight training program Warm-up (10 min) 1-6 weeks Main exercise (50 min) 7-12 weeks Main exercise (50 min) Cool-down(10 min) 4. 자료처리방법 Mon/ Wed/ Fri Walk (500 m), Stretching Leg press Let pull down Chest press Back extension Sit-up Leg extension Leg curl Deadlift Bent over row Bench press Pull over Squat Let pull down Sit-up Lunge Walk (500 m), Stretching Intensity 60-70% of 1 RM 3 set 12 RM 본연구의모든자료는 SPSS/PC 18.0 통계프로그램을이용하여항목별로평균과표준편차를산출하였다. 크로스핏과웨이트트레이닝의효과를비교하기위해 two-way repeated measured ANOVA 를실시하여상호작용효과( 집단 측정시기) 의유무로판단하였다. 모든통계적유의수준 ɑ<.05 로설정하였다. Ⅲ. 연구결과 1. 건강관련체력의변화 12주간크로스핏운동집단과웨이트트레이닝운동집단의건강관련체력의결과는 <Table 5> 와같다. 최대산소섭취량은운동전보다후에크로스핏운동집단은 8.9% 증가, 웨이트트레이닝운동집단은 1.5% 증가하였다. 집단과시기에따른상호작용효과는유의한차이가나타났으며 (p<.001), 최대산소섭취량의효과크기는 으로나타났다. 60 /sec, 180 /sec 등속성최대회전력의모든변인에서크로스핏운동집단과웨이트트레이닝운동집단은모두운동전보다후에증가하였으며, 집단과시기에따른상호작용효과는유의한차이가나타나지않았다. 유연성에서도운동전보다후에크로스핏운동집단은 27.5% 증가, 웨이트트레이닝운동집단은 16.3% 증가하였으며, 집단과시기에따른상호작용효과는유의한차이가나타나지않았다. Table 5. Results of physical fitness Variables Group pre post F sig VȮ2max (ml/kg/min) 60 /sec Extensor (Nm) 60 /sec Flexor (Nm) 180 /sec Extensor (Nm) 180 /sec Flexor (Nm) Trunk flexion (cm) ± ± ± ± ± ± ± ± ± ± ± ± 기능관련체력의변화 ± ± ± ± ± ± ± ± ± ± ± ±5.55 Effect size *** Values are means and SD. : CrossFit Training Group, : Weight Training Group. *** p< 주간크로스핏운동집단과웨이트트레이닝운동집단의기능관련체력의결과는 <Table 6> 과같다. 서전트점프, 눈감고외발서기, 전신반응시간은크로스핏운동집단과웨이트트레이닝운동집단모두향상을보였으며, 집단과시기에따른상호작용효과는유의한차이가나타나지않았다. Table 6. Results of functional fitness Variables Group pre post F sig Sargent jump (cm) Eyes one leg standing (sec) Side-step (frequency /30 sec) Reaction time (sec) ± ± ± ± ± ± ± ± ± ± ± ± ± ± ± ±0.04 Effect size * Values are means and SD. : CrossFit Training Group, : Weight Training Group. * p< 유동훈

5 사이드스텝은운동전보다후에크로스핏운동집단은 19.9% 증가, 웨이트트레이닝운동집단은 15.4% 증가하였다. 집단과시기에따른상호작용효과는유의한차이가나타났으며 (p<.05), 사이드스텝의효과크기는 으로나타났다. 3. 혈중지질의변화 12주간크로스핏운동집단과웨이트트레이닝운동집단의혈중지질의결과는 <Table 7> 과같다. TC, TG와 LDL-C는크로스핏운동집단과웨이트트레이닝운동집단모두감소하였으며, HDL-C 는두집단모두증가하였다. 혈중지질의모든측정변인은집단과시기에따른상호작용효과의차이는나타나지않았다. Table 7. Results of blood lipids Variables Group pre post F p TC (mg/dl) TG (mg/dl) HDL-C (mg/dl) LDL-C (mg/dl) ± ± ± ± ± ± ± ± ± ± ± ± ± ± ± ±7.74 Effect size Values are means and SD. : CrossFit Training Group, : Weight Training Group. Ⅳ. 논의 1. 건강관련체력의변화 일반적으로건강관련체력은각종질병의예방과건강을증진하며, 활기찬삶을영위하는데필요한체력으로심폐지구력, 근력과근지구력, 유연성, 신체조성이있다. 최대산소섭취량은호흡ㆍ순환계를포함한산소운반기능에초점을맞춘심폐지구력평가에가장우수한지표로사용되고있다 [36]. 본연구에서최대산소섭취량은 12주운동후크로스핏운동집단은 8.9% 증가, 웨이트트레이닝집단은 1.5% 증가하였으며, 집단과시기에따른상호작용효과를나타내었다. 이는 Smith et al [38] 의 30대남성 23 명, 여성 20명을대상으로 10주간고강도크로스핏프로그램을실시한결과, 남성들은 43.10±1.40 ml/kg/min에서 48.96±1.42 ml/kg/min으로 13.6% 유의한증가를보였으며, 여성들도 35.98±1.60 ml/kg/min 에서 40.22±1.62 ml/kg/ min으로 11.8% 유의한증가를보고한연구와유사한결과를나타내었다. Kim et al [24] 의연구에서최대산소섭취량의변화는휴식시간이없는서킷웨이트트레이닝운동시훈련후유의하게증가를하지만, 전통적인웨이트트레이닝의경우훈련후유의한차이가없었다고보고하였다. 이는불완전한휴식에서운동의지속이근육으로가는혈류량을증가시켜산소운반능력이증가되기때문으로제시하였다 [16]. 본연구에서최대산소섭취량의효과크기는 으로나타났으며, 웨이트트레이닝보다크로스핏에서최대산소섭취량이다소개선되었음을알수있었다. 크로스핏운동집단에서최대산소섭취량의개선은간헐적짧은휴식시간으로구성된운동형태에기인한것으로사료된다. 근력은근육수축시발생되는힘으로 30대이후매 10년마다 8-15% 감소하며, 이는 Type Ⅱ 근섬유및근신경계활동이저하되기때문으로보고하였다 [14]. 본연구에서등속성최대회전력은크로스핏운동집단과웨이트트레이닝운동집단모두운동전보다운동후에증가하였다. Bang et al [3] 은 12주간동작속도를다르게하여웨이트트레이닝을실시한결과, 60 /sec, 180 /sec 의신근력과굴근력에서유의한증가를보고하였으며, 여러선행연구에서저항훈련후등속성회전력의증가를보고한연구와유사하게나타났다 [21, 41]. 본연구에서주목할사항은웨이트트레이닝의주운동시간은 50 분이며, 크로스핏의주운동(1 Round) 소요시간은 25분미만으로크로스핏운동집단의짧은운동시간임에도불구하고, 웨이트트레이닝운동집단과유사한결과를나타내었다. 근력의향상은저항운동의수축형태, 수축속도, 관절위치에따라다르게나타난다 [6]. 등장성수축은덤벨이나바벨등의무게를이용하여운동부하를주며, 등속성수축은속도를이용하여운동부하를준다 [4]. Yoo & Kang [44] 은등속성근력의평가시특이성의원리를고려하여수축속도및동일한수축양식의평가가바람직하다고보고하였다. 따라서웨이트트레이닝보다 1 Round 운동시최대한동작을빠르게수행하며다양한각도에서운동을수행하는크로스핏프로그램의특성에따른결과로사료된다. 유연성은몸의균형및바른자세를취할때뿐만아니라, 능률적인운동수행시크게작용하는요소로서일반적으로부상없이몸의회전, 굴곡, 신전할수있는능력으로정의할수있다 [20]. 본연구에서유연성은두집단모두증가를나타내었다. Gerhart CrossFit-based Training과 Weight Training 이중년남성의건강및기능관련체력과혈중지질에미치는영향 113

6 운동과학, 2015 년, 제24권제2 호, [8] 의연구에서크로스핏운동집단과웨이트트레이닝운동집단모두유의한증가를보고한연구와유사한결과를나타내었다. 근력의감소는신체기능을저하시키며, 이는신체활동의감소로이어져관절가동범위감소와근육위축을초래하여일상생활에필요한유연성을감소시킨다 [17]. 본연구에서두집단의유연성증가는준비운동및정리운동에포함된스트레칭의효과라고여겨진다. 또한근력트레이닝시유지 -이완기법이유연성을증진시킬수있으며, 웨이트리프팅(weight lifting) 운동은유연성증진에긍정적으로보고되고있다 [31]. 2. 기능관련체력의변화 기능관련체력은순발력, 평형성, 민첩성, 협응력등의요소가있으며, 스포츠활동시필요한체력요소로근신경계와밀접한관련이있다 [1]. 본연구에서기능관련체력은서전트점프, 눈감고외발서기, 사이드스텝, 전신반응을측정하였다. Lee et al [29] 은서킷웨이트트레이닝과웨이트트레이닝의부하강도를 1 RM의 80%, 1 RM의 50% 로각각나누어 8 주간실시한결과, 두집단모두서전트점프와사이드스텝의유의한향상을보고하였다. 본연구에서도 12주운동후두집단은모든측정변인에서향상을보였으며, 사이드스텝에서는상호작용효과가나타났다. 사이드스텝의효과크기는 0.290으로크로스핏에서다소개선됨을알수있었다. 이는사이드스텝의경우순발력과민첩성뿐만아니라좌우로이동하면서정확히선을밞아야하는협응력의요소도포함된다. 따라서크로스핏운동시전신을사용하여빠르게동작을수행하는운동형태가근육과신경의협응능력을향상시킨결과 [42] 로사료된다. 기능관련체력에서두집단모두긍정적인영향을보였다. 크로스핏운동은기능적운동을강조하며, 신체에필요한모든체력요소를한번에획득하여일반적인휘트니스보다시간은단축되는것으로보고되고있다 [26]. 본연구에서도기능관련체력에서두집단모두향상되었지만, 웨이트트레이닝운동집단에비해짧은운동시간의크로스핏운동집단이유사하거나증가하는것으로나타났다. 따라서웨이트트레이닝보다짧은시간에도유사한효과를나타낸크로스핏이효율적인운동프로그램으로사료된다. 3. 혈중지질의변화 저항성운동과관련된혈중지질의변화에미치는영향은운동후에긍정적인영향을미친다는연구 [30,43] 와변화가없다는상반된연구들이보고되고있다 [15,28]. Kim [23] 은비만중년여성을대상으로 12주간크로스핏운동후 TC, TG, LDL-C 는감소하였고, HDL-C 는증가를보고하였다. 본연구에서도크로스핏운동집단과웨이트트레이닝운동집단모두혈중지질변인에긍정적인영향을나타내었다. 이는저항성운동후혈중에피네프린농도의상승, 교감신경계의자극증가, 지방에너지사용증가등은 TC 대사를활성화시키며 [35], TG 농도의감소는지방의에너지동원을유도하는지단백분해효소의활성화로인해간의중성지방분해효소의활성화를억제한것에기인된다 [25]. HDL-C의농도의증가는운동으로인해활성화된지질대사및 HDL-C의혈장내유입증가로인한것으로보고되고있다 [11]. Lim [32] 은여대생을대상으로 1 RM의 60%, 40% 로구분하여실시한결과 HDL-C 는두집단모두증가하였지만, LDL-C 농도는휴식시간이짧은 1 RM의 40% 집단에서만감소하였다고보고하였다. 이는운동중긴휴식시간은지질대사의활성화가적게되어 LDL-C의전구체인 HDL-C가간에서합성되는것이줄어들지않고, 혈중 LDL-C 수용체가활성화되지않아간에서의 LDL-C 제거가많아지기때문으로보고하였다. 이와는상반된연구로 Lee [28] 는 40, 50대중년여성들을대상으로 9주간크로스핏운동을실시한결과 TC, TG, HDL-C은운동전, 후통계적유의한차이가없었다고보고하였다. Durstine et al [5] 은웨이트트레이닝프로그램에따른 TC, TG 및 LDL-C 는잘감소하지않으나, 식이성지방섭취량의조절과체중, 체지방량의감소할경우에혈중지질은감소한다고보고하였다. 혈중지질의농도변화는피험자의연령이나호르몬의차이, 식이습관, 운동유형과운동시간, 운동강도, 빈도및기간등에따라차이가나타나며 [12], 일반적으로운동량이많은전신운동일수록 TC, LDL-C, TG의유의한감소가나타나며 HDL-C 는증가한다고알려져있다 [40]. 이상의결과를종합해보면, 크로스핏과웨이트트레이닝은혈중지질변인에긍정적인영향을나타내었으며, 크로스핏프로그램의경우웨이트트레이닝프로그램보다짧은운동시간에도불구하고유사한결과를나타내었다. 이는크로스핏의전신을사용하는운동형태와종목간휴식시간이없는순환이지질대사를활성화시킨것으로사료된다. Ⅴ. 결론 본연구는크로스핏기반의운동프로그램과전통적저항성운동인웨이트트레이닝을중년남성을대상으로 12주간실시하여건강및기능관련체력과혈중지질을비교하고자시도하였다. 114 유동훈

7 그결과, 크로스핏과웨이트트레이닝운동프로그램모두건강및기능관련체력, 혈중지질에긍정적인영향을미치는것으로나타났다. 그러나주운동소요시간에서크로스핏프로그램의경우웨이트트레이닝프로그램보다짧은운동시간임에도불구하고, 최대산소섭취량과사이드스텝은높은효과를보였으며나머지측정변인에서는유사한결과를나타내었다. 따라서크로스핏은사회생활로바쁜중년남성들에게운동시간대비체력및성인병예방에효율적인운동프로그램이라사료된다. References [1] American College of Sports Medicine (2000). ACSM's guidelines for exercise testing and prescription. Lippincott Williams & Wilkins. [2] Baechle TR, & Earle RW (2008). Essentials of strength training and conditioning. (3rd Ed.). United States of America. Human Kinetics. [3] Bang HS, Lee SJ, & Chung YM (2008). Effects of movement speed of weight training on isokinetic muscular function in the knee and the waist joint. Journal of Sport and Leisure Studies, 34(2): [4] Braith RW (2003). Does resistance exercise training reduce the risk of cardiovascular disease?. Journal of Cardiopulmonary Rehabilitation and Prevention, 23(3): [5] Durstine JL, Grandjean PW, Cox CA, & Thompson PD (2002). Lipids, lipoproteins, and exercise. Journal of Cardiopulmonary Rehabilitation and Prevention, 22(6): [6] Fleck SJ & Kraemer W (2014). Designing Resistance Training Programs, 4E. Human Kinetics. [7] Friedewald WT, Levy RI, & Fredrickson DS (1972). Estimation of the concentration of low-density lipoprotein cholesterol in plasma, without use of the preparative ultracentrifuge. Clinical chemistry, 18(6): [8] Gerhart HD (2013). A comparison of crossfit training to traditional anaerobic resistance training in terms of selected fitness domains representative of overall athletic performance [dissertation], Pennsylvania: Indiana University. [9] Glassman GA (2003). A theoretical template for crossfit s programming February 6: Retrieved from crossfit.com/free/pdf/06_03_cf_ Template.pdf. [10] Glassman G (2012). CrossFit training guide November 26; Retrieved from _TrainingGuide_ pdf. [11] Goldberg L, Elliot DL, Schutz RW, & Kloster FE (1984). Changes in lipid and lipoprotein levels after weight training. Jama, 252(4): [12] Haskell WL (1984). The influence of exercise on the concentrations of triglyceride and cholesterol in human plasma. Exercise and Sports Science Review, 12(1) : [13] Hong SP (2006). The effect of office workers participation of employer s training for living is impacting on satisfying their life and duty [thesis], Asan: Soonchunhyang University. [14] Hughes TR., Mao M, Jones AR, Burchard J, Marton MJ et al (2001). Expression profiling using microarrays fabricated by an ink-jet oligonucleotide synthesizer. Nature biotechnology, 19(4): [15] Huh MD (2008). The Effects of Aerobic Exercise and Resistance exercise on the Pulmonary Function and Blood lipids of male college students. The Korea Journal of Sports Science, 17(2): [16] Jeon UB & Jeon JW (2003). The effect of circuit weight training of 12-week on the improvement of cardiopulmonary. The Korean Journal of Physical Education, 42(6): [17] Jessup JV, Horne C, Vishen RK, & Wheeler D (2003). Effects of exercise on bone density, balance, and self-efficacy in older women. Biological Research for nursing, 4(3): [18] Jung YS (2007). The differences of adults male and female for fast twitch muscle( %) decrement with changes according to isokinetic leg muscle strength. Korean society of Sport and Leisure Studies, 31: [19] Kalyani RR, Tra Y, Yeh HC, Egan JM, Ferrucci L et al (2013). Quadriceps strength, quadriceps power, and gait speed in older US adults with diabetes mellitus: results from the National Health and Nutrition Examination Survey, Journal of the American Geriatrics Society, 61(5): [20] Kang BM (2012). Effect of complex exericse with circuit weight training and interval aerobic training on health related physical fitness and body composition of obese women [thesis], Busan: Kyungsung University. [21] Kemmler WK, Lauber D, Engelke K, & Weineck J (2004). Effects of single-vs. multiple-set resistance training on maximum strength and body composition in trained postmenopausal women. The Journal of Strength & Conditioning Research, 18(4): [22] Kim HS, Chung CK, & Lee KS (2002). The effect of strengthening exercise program on the physical activity, activities of daily living, social behavior and functional performance of the elderly in a home for the aged. Korean journal of preventive medicine, 35(2): [23] Kim WK (2013). Crossfit training is the effect that I reach the change of the blood lipids and health related physical fitness of the obesity middle aged women and subcutaneous fat thickness [thesis], Gwangju: Chosun University. [24] Kim YP, Chun BO, & Lee GY (2000). The effects of weight training and circuit weight training on muscular strength, cardiopulmonary function, and blood lactate. The Korean Society of Sports Science, 9(1): [25] Kokkinos PF, Hurley BF, Vaccaro P, Patterson JC, Gardner LB, CrossFit-based Training과 Weight Training 이중년남성의건강및기능관련체력과혈중지질에미치는영향 115

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Analyses the Contents of Points per a Game and the Difference among Weight Categories after the Revision of Greco-Roman Style Wrestling Rules Han-bong

Analyses the Contents of Points per a Game and the Difference among Weight Categories after the Revision of Greco-Roman Style Wrestling Rules Han-bong An 1 & Kyoo-jeong Choi 2 * 1 Korea National Wrestling