본 연구의 목적은 준비운동 세트 수와 강도의 차이가 75% 1RM 벤치프레스 운동 시 반복횟수, 총운동량, 생리학적 변인 및 주동근의 iEMG에 미치는 영향을 규명하는 것이다. 피험자는 웨이트 트레이닝 경력이 6개월 이상인 남자 대학생 8명을 선정하였다.
75% 1RM의 무게로 벤치프레스 수행전 준비운동의 형태를 총 4가지로 하였다. 준비운동시 각 세트 당 반복 횟수는 사전측정에서 75% 1RM 측정 시 실시한 횟수와 동일하게 실시하였고, 세트 간 휴식시간은 2분으로 설정하였다. 준비운동의 형태는 ?NON세트, ?3세트, ?6세트, ?9세트로 세트수를 달리하였으며, 각각 실시한 후 75% 1RM 벤치프레스를 실시하였다.
?NON세트조건은 준비운동 없이 벤치프레스를 실시하며, ?3세트조건은 【75% 1RM의 30%】× 【75% 1RM의 50%】 × 【75% 1RM의 70%】 순으로 벤치프레스를 실시하였으며, ?6세트조건은 【75% 1RM의 30%】× 【75% 1RM의 40%】 × 【75% 1RM의 50%】 ×【75% 1RM의 60%】× 【75% 1RM의 70%】 × 【75% 1RM의 80%】 순으로 벤치프레스를 실시하였으며, ?9세트조건은【75% 1RM의 10%】× 【75% 1RM의 20%】 × 【75% 1RM의 30%】× 【75% 1RM의 40%】 × 【75% 1RM의 50%】 ×【75% 1RM의 60%】× 【75% 1RM의 70%】 × 【75% 1RM의 80%】 × 【75% 1RM의 90%】 순으로 벤치프레스를 실시하였다. 각 조건 별 준비운동 시 큰 가슴근과 앞세모근 및 위팔세갈래근 바깥머리의 근전도를 측정 하였다. 매 세트 간 휴식 시간에는 10초마다 심박수를 측정 하였고, 50~60초 사이의 혈압을 1회 측정 하였다. 측정은 운동 순서를 달리할 수 있도록 무작위로 교차 배분하여 진행하였으며, 조건별 1주일 간격으로 실시하였다. 자료처리는 SPSS 22.0 통계 프로그램을 이용하여 분석하였다. 준비운동 세트조건과 세트 간에 따른 생리학적 변인과 운동량 및 근전도 반응은 Repeated one-way ANOVA로 분석하였으며, 사후검증으로 Difference와 Simple 방법을 적용하였다. 통계학적 유의수준은(ａ)=.05로 설정하였다.
결과적으로, 첫째, 3세트 준비운동 시 세트별 심박수는 2세트보다 3세트에서 높게 나타났으며(p<.01), 수축기 혈압은 유의한 차이를 보이지 않았고, 심부담도는 2세트보다 3세트가 높게 나타났다(p<.01). iEMG의 변화 중 큰가슴근의 iEMG는 1세트보다 2세트에서(p<.05), 2세트보다 3세트에서(p<.01) 높게 나타났다. 앞세모근의 iEMG는 1세트보다 2세트에서(p<.01), 2세트보다 3세트에서(p<.001)높게 나타났다. 위팔세갈래근 가쪽갈래의 iEMG는 1세트보다 2세트에서(p<.01), 2세트보다 3세트에서(p<.001)높게 나타났다.
둘째, 6세트 준비운동 시 세트별 심박수는 3세트보다 4세트에서(p<.01), 4세트보다 5세트에서(p<.01), 5세트보다 6세트에서(p<.01)높게 나타났으며, 수축기 혈압은 4세트보다 5세트에서 높게 나타났고(p<.05), 심부담도는 3세트보다 4세트에서(p<.05), 4세트보다 5세트에서(p<.01)높게 나타났다. iEMG의 변화 중 큰가슴근의 iEMG는 1세트보다 2세트에서(p<.05), 3세트보다 4세트에서(p<.01), 4세트보다 5세트에서(p<.01), 5세트보다 6세트에서(p<.05), 5세트보다 6세트에서(p<.05)높게 나타났으며, 앞세모근의 iEMG는 1세트보다 2세트에서(p<.05), 2세트보다 3세트에서(p<.05), 3세트보다 4세트에서(p<.01), 4세트보다 5세트에서(p<.001), 5세트보다 6세트에서(p<.001)높게 나타났고, 위팔세갈래근 가쪽갈래의 iEMG는 1세트보다 2세트에서(p<.01), 2세트보다 3세트에서(p<.05), 5세트보다 6세트에서(p<.01)높게 나타났다.
셋째, 9세트 준비운동 시 세트별 심박수는 3세트보다 4세트에서(p<.05), 5세트보다 6세트에서(p<.01), 6세트보다 7세트에서(p<.05), 7세트보다 8세트에서(p<.05), 8세트보다 9세트에서(p<.05)높게 나타났으며, 수축기 혈압은 유의한 차이를 보이지 않았고, 심부담도는 8세트보다 9세트에서(p<.05)높게 나타났다. iEMG의 변화 중 큰가슴근의 iEMG는 2세트보다 3세트에서(p<.05), 3세트보다 4세트에서(p<.01), 4세트보다 5세트에서(p<.05), 5세트보다 6세트에서(p<.05), 6세트보다 7세트에서(p<.05), 8세트보다 9세트에서(p<.05)높게 나타났으며, 앞세모근의 iEMG는 2세트보다 3세트에서(p<.05), 3세트보다 4세트에서(p<.05), 4세트보다 5세트에서(p<.05), 5세트보다 6세트에서(p<.01), 6세트보다 7세트에서(p<.05), 7세트보다 8세트에서(p<.05), 8세트보다 9세트에서(p<.05)높게 나타났고, 심부담도는 1세트보다 2세트에서(p<.01), 2세트보다 3세트에서(p<.001), 3세트보다 4세트에서(p<.05), 4세트보다 5세트에서(p<.01), 5세트보다 6세트에서(p<.01), 6세트보다 7세트에서(p<.001), 8세트보다 9세트에서(p<.01)높게 나타났다.
넷째, 준비운동 조건 별 75% 1RM 벤치프레스 수행직전 심박수의 차이는NON세트보다 3세트에서(p<.05), 3세트보다6세트에서(p<.01), 6세트보다 9세트에서(p<.001)에서 높게 나타났으며, 수축기 혈압은 유의한 차이가 나타나지 않았고, 심부담도는 3세트보다 6세트에서(p<.01), 6세트보다 9세트에서(p<.01)높게 나타났다.
다섯째, 준비운동에 따른 75% 1RM 벤치프레스 운동시 생리학적 변인의 심박수와, 수축기혈압, 심부담도는 모두 유의한 차이가 나타나지 않았으며, iEMG 또한 유의한 차이가 나타나지 않았다.
여섯째, 반복횟수는 NON세트보다 3세트(p<.01), 6세트보다 3세트에서(p<.01), 9세트보다 3세트에서(p<.01), 9세트보다 6세트에서(p<.01)높게 나타났으며, NON세트와 6세트 간에는 유의한 차이가 나타나지 않았다. 총운동량의 NON세트보다 3세트에서(p<.01), 6세트보다 3세건에서(p<.01), 9세트보다 3세트에서(p<.01), 9세트보다 6세트에서(p<.01)높게 나타났으며,NON세트와 6세트 간에는 유의한 차이가 나타나지 않았다.
결론적으로 준비운동 시 세트가 진행되면서 심박수와 심부담도가 증가되며, 수축기혈압은 일정한 수준을 유지하였다. 9세트 준비운동 조건에서 가장 높은 심박수와 심부담도를 보였다. 벤치프레스 수행능력은 3세트 준비운동 조건에서 가장 높게 나타났으며, 9세트 준비운동 조건에서 가장 낮게 나타났다. 따라서 벤치프레스시 수행하고자 하는 운동 강도보다 낮은 강도로 3세트 준비운동을 하는 것이 적절한 준비운동으로 사료된다.

The purpose of this study is to investigate the effect of the difference between the number of preparation sets and the intensity on the repetition, total work, physiological variables and iEMG of the 75% 1RM bench press exercise. The subjects were 8 male college students with a weight training career of 6 months or more.
A total of four types of preparatory exercises were carried out before bench press with 75% 1RM. The number of repetitions per set during the preparation exercise was the same as the number of repetitions per 75% 1RM measurement in the preliminary measurement, and the rest interval between the sets was set to 2 minutes. The types of preparatory movements were set as follows: ?NONset, ?3set, ? 6set, ? 9set, and 75% 1RM bench press was performed.
?Non set conditions are bench press without preparation motion ?3set conditions were [75% 1RM 30%] × [75% 1RM 50%] × [75% 70% of 1RM], 75% of 1RM, 75% of 1RM, 50% of 75% of 1RM, 75% of 1RM, 75% of 1RM, [75% 1RM 80%], followed by a bench press, ?9 set conditions are 75% 1RM 10% X 75% 1RM 20% X 75% 30% of 1RM X 75% 75% 1RM 40%】 X 75% 1RM 50% X 75% 1RM 60% X 75% 70% of 1RM X 75% 80% of 1RM X 75% 90% of 1RM Followed by bench pressing.
We measured the EMG of the pectoralis major, the anterior deltoid and triceps brachii during the preparation exercise for each condition. At rest intervals between sets, heart rate was measured every 10 seconds and blood pressure between 50 and 60 seconds was measured once. The order of the measurements were randomly distributed and crossed every week. Data were analyzed using SPSS 22.0 statistical program. The physiological variables, the momentum and the EMG responses according to the condition of the prepared exercise set and the set was analyzed by the repeated one-way ANOVA, and the difference and the simple method were applied for the post test. The statistical significance level was set as (a) =. 05.
As a result, first, heart rate per set was higher in 3 sets than in 2 sets in 3 sets (p <.01), systolic blood pressure did not show any significant difference, and Rate pressure product was 3 sets (P <.01), respectively. Among the changes of iEMG, the iEMG of the pectoralis major muscle was higher in 2 sets than in 1 set (p <.05) and 3 sets (p <.01) higher than 2 sets. The iEMG of the anterior deltoid was higher in two sets than in the first set (p <.01), and was higher in three sets (p <.001) than the second set. The iEMG of the triceps brachii was higher in the two sets (p <.01) than in the lower arm, and higher in the three sets (p <.001) than the two sets.
Second, the heart rate per set was higher in 4 sets than in 3 sets (p <.01), and 5 sets (p <.01) was higher than 4 sets in 5 sets Systolic blood pressure was higher in 5 sets than in 4 sets (p <.05), and Rate pressure product was higher in 4 sets than in 3 sets (p <.01) <.05) and 5 sets (p <.01) higher than 4 sets. Among the changes of iEMG, iEMG of pectoralis major was higher in 2 sets than in 1 set (p <.05), higher than 4 sets in 3 sets (p <.01), 5 sets in 4 sets (P <.05) than in the 5 sets (p <.05), and in the 6 sets (p <.05) IEMG was higher in two sets than in one set (p <.05), higher in three sets than in two sets (p <.05), higher in four sets than in three sets (P <.001), and it was higher in 5 sets than in 4 sets (p <.001), higher than 6 sets in 5 sets (p <.001) The iEMG of the forked group was higher in two sets than in one set (p <.01), higher than three sets in two sets (p <.05), and in 6 sets (p <. 01).
Third, the heart rate per set was greater in 4 sets than in 3 sets (p <.05), and 6 sets in 5 sets (p <.01) (P <.05), which was higher than the 7 sets (p <.05), 9 sets (p <.05) higher than the 8 sets, Systolic blood pressure did not show any significant difference, and Rate pressure product was higher in 9 sets (p <.05) than 8 sets. Among the changes of iEMG, the iEMG of the pectoralis major was higher in 3 sets than in 2 sets (p <.05), higher in 4 sets than in 3 sets (p <.01) (P <.05), which was higher in 6 sets than in 5 sets (p <.05) and higher in 7 sets than 6 sets (p <.05) (P <.05) higher than that of the first set (p <.05). The iEMG of the anterior deltoid was higher in the third set than in the second set (p <.05) (P <.05), and it was higher in 5 sets than in 4 sets (p <.05), higher than 6 sets in 5 sets (p <.01) (P <.05), which was higher in 8 sets than in 7 sets (p <.05), higher in 9 sets than in 8 sets (p <.05) (P <.01), and the burden was greater in two sets than in one set (p <.01), and was higher in three sets than in two sets (p <.001) (P <.05), which was higher in 5 sets than in 4 sets (p <.01), higher in 6 sets than in 5 sets (p <.01) (P <.001), and 9 sets (p <.01) higher than 8 sets.
Fourth, the heart rate difference before the 75% 1RM bench press was significantly higher in the three sets than in the NON set (p <.05), in the 6 sets (p <.01) (P <.001), and the systolic blood pressure did not show any significant difference. The Rate pressure product was higher in 6 sets than in 3 sets (p <.01) respectively.
6th, the number of repetition was higher in 3 sets than in NON set (p <.01), higher in 3 sets than in 6 sets (p <.01) and higher in 3 sets than 9 sets (P <.01), and 6 sets (p <.01) higher than 9 sets. There was no significant difference between NON set and 6 sets. (P <.01), which was higher than the NON set of total momentum (p <.01), greater than that of the three sets (p <.01) (P <.01), and it was higher in 6 sets than in 9 sets (p <.01). There was no significant difference between NON set and 6 sets.
In summary, the physiological differences between sets during the conditional preparatory exercise showed a tendency to increase as the heart rate increased, and iEMG increased as the set number of pectoralis major muscle, front deltoid muscle and triceps muscle increased. The warm-up (10 seconds before) exercise according to the condition of exercise. Physiological variables were higher heart rate with more sets. The number of repetitions per set condition was the highest at 3 sets, and the total exercise quantity was the highest at 3 sets.
In conclusion, heart rate and Rate pressure product were increased and systolic blood pressure remained constant as the set was progressed during preparatory exercise. 9 sets of exercise conditions showed the highest heart rate and heart burden. Bench press performance was the highest in the three sets of preparation conditions and lowest in the nine sets of preparation conditions. Therefore, it is appropriate to perform three sets of preparatory exercises with a strength lower than the exercise intensity to be performed during the bench press.