여성을 위한 저항트레이닝 처방에 대한 탐색 = An Exploration on Prescription of Resistance Training for Females

다국어 초록 (Multilingual Abstract)

Resistance training, also known as strength or weight training, has become one of the most popular forms of exercise both for enhancing an individual's physical fitness and for conditioning athletes. Individuals who participate in a resistance training program expect the program to produce certain benefits, such as increased strength, increased muscle size, improved sports performance, increased fat-free mass, and decreased body fat. A well-designed and consistently performed resistance training program can produce all these benefits.
When prescribed appropriately, resistance training is effective for developing physical fitness, health, wellness and for the prevention and rehabilitation of orthopedic injuries. Because resistance training is an integral component in the comprehensive health promotion program.
Although female's absolute strength is less than male's, the difference is greatly reduced if compared on a total body weight or lean body mass basis. This is especially true for the lower body where no strength difference on a lean body mass basis between the genders has been shown. Female's adaptations to a resistance training program are of the same magnitude or even slightly greater than male's for some variables. This means that, in general, resistance training programs for females do not need to be different than those for males, except that the absolute resistance used will be less. Menstrual irregularities may be more prevalent in females performing strenuous resistance activity, as compared to the normal population. However, menstrual irregularities normally cease once strenuous resistance training is stopped. Resistance training can result in many of the fitness characteristics desired by many females of a fit appearance and increased strength and power for daily and sports activities.
We have explored the positive and negative aspects of females participation in resistance training programs. The benefits to females are reported to be increased strength, endurance, muscle capacity, and flexibility; more energy; and improved self-image and confidence. The negative aspects include some pain or stiffness and other nonspecific problems. The positive and negative aspects of resistance training are therefore very similar to those in males populations. Scientific investigations have demonstrated that resistance training can be safely and successfully implemented in females populations. Proper design and progression of a resistance training program for females is vital to optimal benefits from resistance exercise.
The results of data provided by this research on resistance training for health shows that there is enough existing evidence to conclude that resistance training, particularly when incorporated into a comprehensive fitness program, can offer substantial health benefits which can be obtained by persons of all ages. These benefits, including improvements in functional capacity, translate into an improved quality of life.

목차 (Table of Contents)

• ■목차■
• Ⅰ. 서론
• Ⅱ. 여성의 저항트레이닝 처방에 대한 탐색
• Ⅲ. 결론
• 참고문헌