|
|
|
|
|
|
|
¸ñÂ÷ |
|
CHAPTER_01 ½ÅüȰµ¿ÀÇ ÀÌÁ¡°ú À§Çè --- 1
Benefits and Risks Associated with Physical Activity
CHAPTER_02 ¿îµ¿ Àü Æò°¡ --- 23
Preexercise Evaluation
CHAPTER_03 °Ç° °ü·Ã ü·Â°Ë»ç¿Í Çؼ® --- 49
Health-Related Physical Fitness Testing and Interpretation
CHAPTER_04 ÀÓ»ó¿îµ¿°Ë»ç¿Í Çؼ® --- 93
Clinical Exercise Testing and Interpretation
CHAPTER_05 ¿îµ¿Ã³¹æÀÇ ÀϹÝÀû ¿øÄ¢ --- 117
General Principles of Exercise Prescription
CHAPTER_06 Ưº°ÇÑ °í·Á°¡ ÇÊ¿äÇÑ °Ç°ÇÑ Áý´ÜÀ» À§ÇÑ ¿îµ¿Ã³¹æ --- 137
Exercise Prescription for Healthy Populations with Special Considerations
CHAPTER_07 ¿îµ¿Ã³¹æ ½Ã ȯ°æÀû °í·Á»çÇ× --- 165
Environmental Considerations for Exercise Prescription
CHAPTER_08 ½ÉÇ÷°ü ¹× ÆóÁúȯÀÚµéÀ»À§ÇÑ ¿îµ¿Ã³¹æ --- 185
Exercise Prescription for Individuals with Cardiovascular and Pulmonary Diseases
CHAPTER_09 ´ë»çÁúȯ°ú ½ÉÇ÷°üÁúȯ À§Çè¿äÀÎÀÌ ÀÖ´Â »ç¶÷µéÀ» À§ÇÑ ¿îµ¿Ã³¹æ --- 223
Exercise Prescription for Individuals with Metabolic Disease and Cardiovascular Disease Risk Factors
CHAPTER_10 ±âŸ ¸¸¼ºÁúȯ°ú °Ç°¹®Á¦¸¦ °¡Áø »ç¶÷µéÀ» À§ÇÑ ¿îµ¿°Ë»ç¿Í ó¹æ --- 247
Exercise Testing and Prescription for Populations with Other Chronic Diseases and Health Conditions
CHAPTER_11 ³ú °Ç°°ú ³ú °ü·Ã Áúȯ --- 303
Brain Health and Brain-Related Disorders
CHAPTER_12 ¿îµ¿ ÁõÁøÀ» À§ÇÑ ÇൿÀÌ·Ð ¹× Àü·« --- 353
Behavioral Theories and Strategies for Promoting Exercise
Appendix_A ÀϹÝÀûÀÎ ¾à¹° --- 377
Common Medications
Appendix_B ½ÉÀüµµ Æǵ¶ --- 384
Electrocardiogram Interpretation
Appendix_C ¹Ì±¹½ºÆ÷Ã÷ÀÇÇÐȸ ÀÚ°ÝÁõ --- 387
American College of Sports Medicine Certifications
Appendix_D ¿îµ¿°µµ ó¹æÀ» À§ÇÑ ´ë»ç·® °è»ê ¹× ¹æ¹ý --- 391
Metabolic Calculations and Methods for Prescribing Exercise Intensity
Appendix_E ÀÌÀü °³Á¤ÆÇ(10ÆÇ, 9ÆÇ)ÀÇ ÀúÀÚ --- 398
Contributing Authors to the Previous Two Editions
ã¾Æº¸±â --- 403 |
|
º»¹®Áß¿¡¼ |
|
[¿ªÀÚ¼¹®]
¿îµ¿Ã³¹æÀº 1970³â´ë Áß¹Ý ¹Ì±¹½ÉÀåÇùȸ°¡ ½ÉÇ÷°ü ÁúȯÀÇ ÀçÈ°À» À§ÇØ ½ÃÀÛÇÑ ÀÌÈÄ, ¸¸¼ºÁúȯ ¿¹¹æ ¹× °Ç° ü·Â Çâ»ó, ¸¸¼ºÁúȯ °ü¸® ±×¸®°í ¿îµ¿ ¼Õ»ó ÈÄ ±â´É Çâ»óÀ¸·Î ´ë»ó ¹× ¸ñÇ¥°¡ È®´ëµÇ°í ÀÖ´Ù. ƯÈ÷, ¿ì¸®³ª¶ó´Â OECD ±¹°¡ Áß °í·ÉÈ ¼Óµµ´Â 1À§À̸ç, ¸¸¼ºÁúȯÀ¸·Î ÀÎÇÑ »ç¸Á·üÀº 79.9%, °Ç° ¼ö¸íÀº ±â´ë¼ö¸í¿¡ ºñÇØ ¾à 12³âÀ̳ª ªÀº ½É°¢ÇÑ º¸°ÇÀÇ·á ȯ°æ¿¡ Á÷¸éÇÏ°í ÀÖ´Ù. ÀÌ·Î ÀÎÇØ, °í·ÉÈ¿Í Áúº´ Ư¼º¿¡ ºÎÇÕÇÏ´Â °³Àκ° °Ç°°ü¸®´Â »õ·Î¿î Æз¯´ÙÀÓÀÌ µÇ°í ÀÖ´Ù. ±×·¡¼, ¿îµ¿Ã³¹æÀÌ ºÎ°¢µÇ°í ÀÖ´Â °ÍÀÌ´Ù. ¿îµ¿Ã³¹æÀÇ Çй®Àû Åä´ë´Â ù°, ½ÅüȰµ¿ ¿ªÇÐ(epidemiology)À¸·Î, ½ÅüȰµ¿ ºÎÁ·Àº 35°³ ÁúȯÀÇ ÁÖ¿ä ¿øÀÎ(diseasome)ÀÌ¸é¼ ¼¼°èÀÎÀÇ 5¹ø° »ç¸Á¿øÀÎÀ̱⠶§¹®¿¡ ±ÔÄ¢Àû ½ÅüȰµ¿À¸·Î ¿¹¹æÇØ¾ß ÇÑ´Ù´Â °ÍÀÌ´Ù. µÑ°, ¿îµ¿»ý¸®ÇÐÀ¸·Î, ÀÎü´Â ½ºÆ®·¹½º¿¡ ¹ÝÀÀÇÏ°í ÀÏÁ¤ ±â°£ ½ºÆ®·¹½º¿¡ ³ëÃâµÇ´Â °æ¿ì ÀûÀÀÇÑ´Ù´Â °ÍÀ¸·Î, ±àÁ¤Àû ½ºÆ®·¹½ºÀÎ ¿îµ¿Àº °Ç° ¹× ü·Â Çâ»óÀ» ¸ñÇ¥·Î ÇÏ´Â ÇÁ·Î±×·¥µÈ ½ÅüȰµ¿ÀÌ´Ù. ±×·¯¹Ç·Î, Àϻ󿡼 ½ÅüȰµ¿ ºÎÁ·À» ÁÙÀÌ¸é¼ °³Àκ° °Ç° ¹× ü·Â ¼öÁØ¿¡ ±Ù°ÅÇÑ ¿îµ¿Ã³¹æÀ¸·Î ¿îµ¿À» ½ÇõÇÏ´Â °ÍÀº ±â´ÉÀû Àå¼ö°¡ ÇÙ½ÉÀÎ °Ç° ¼ö¸í ¿¬Àå¿¡ °¡Àå È¿À²ÀûÀÎ °Ç°°ü¸® Àü·«ÀÎ °ÍÀÌ´Ù.
¿ì¸®³ª¶ó´Â 2015³â¿¡ ¡°¿îµ¿Ã³¹æ(Exercise prescription)¡±À» º¸°ÇÀÇ·á ºÐ¾ß °ø½Ä ¿ë¾î·Î µî·Ï(¿ë¾î ÄÚµå: H00590829)ÇÏ¿´´Ù. ÀÌ¿Í ÇÔ²², ÃÖ±Ù ÁÖ¿ä °ø°ø ±â°ü(±¹¹Î°Ç°º¸Çè°ø´Ü, º¸°Ç¼Ò, ±¹¹ÎüÀ°ÁøÈï°ø´Ü µî)°ú ¸¹Àº Á¾ÇÕº´¿ø(ÀÇ¿ø) ¹× Çѹ溴¿ø(ÀÇ¿ø) µî¿¡¼ ¿îµ¿Ã³¹æ»ç¸¦ ä¿ëÇÏ°í ÀÖ´Ù. ±×·¯¹Ç·Î, ¿îµ¿Ã³¹æÀº ¸í½Ç°øÈ÷ °Ç°°ü¸®¸¦ À§ÇÑ Àü¹® ºÐ¾ßÀ̸ç, ¿îµ¿Ã³¹æ»ç´Â Àü¹®°¡·Î¼ÀÇ ÀںνÉÀ» °®°í ÀÇ·áÁøÀ̳ª ´Ù¸¥ °Ç°°ü¸®ÀÚµé°ú Çù¾÷ ÇÒ ¼ö ÀÖ´Â Àü¹® Áö½Ä°ú ¿ª·®À» °®Ãß¾î¾ß ÇÒ °ÍÀÌ´Ù. ÀÌ·± ¸é¿¡¼, Àü ¼¼°è ¿îµ¿Ã³¹æÀ» ¼±µµÇÏ´Â ACSMÀÌ Ãâ°£ÇÑ ?ACSM¡Çs ¿îµ¿°Ë»ç¤ý¿îµ¿Ã³¹æ Áöħ? 11ÆÇ ¹ø¿ªº»Àº ´ëÇп¡¼ ¿îµ¿Ã³¹æÀ» Àü°øÇÏ´Â Çлý ¹× ±³À°ÀÚ´Â ¹°·Ð, ÇöÀåÀÇ ¿îµ¿Ã³¹æ»çµéÀÌ ´Ã °¡±îÀÌ ³õ°í Âü°íÇØ¾ß ÇÏ´Â Çʼö Áöħ¼ ¿ªÇÒÀ» ÇÒ °ÍÀÌ´Ù.
³¡À¸·Î, º» 11ÆÇ ¹ø¿ª ÀÛ¾÷¿¡ Âü¿©ÇÑ ±³¼ö´Ôµé°ú ÀÇ·á ºÐ¾ß °¨¼öÀÚ·Î ¾Ö½áÁֽŠ±èÇѼö, ÀÌÀº¾Æ ¿øÀå´Ô ±×¸®°í 7ÆÇ ¹ø¿ª¼ ÃâÆǺÎÅÍ ¿ì¸®³ª¶ó ¿îµ¿Ã³¹æ Àúº¯È¿¡ ½ÇÁúÀû ±â¿©¸¦ ÇØÁֽô µµ¼ÃâÆÇ ÇѹÌÀÇÇÐÀÇ À̱¤Àç »çÀå´Ô, ÀÌÁ¾Èñ ºÎÀå´Ô, ¿ÀÀÎÅà °úÀå´Ô²² ½É½ÉÇÑ °¨»ç Àλ縦 µå¸³´Ï´Ù.
´ëÇ¥¿ªÀÚ ±è¿Ï¼ö
¹Ì±¹½ºÆ÷Ã÷ÀÇÇÐȸ ÀÓ»ó¿îµ¿»ý¸®»ç(ACSM-CEP)
´ë±¸´ëÇб³ ÀçÈ°°úÇдëÇÐ ÀçÈ°°Ç°ÁõÁøÇаú ±³¼ö |
|
|
|
|
ÀÌ ÃâÆÇ»çÀÇ °ü·Ã»óÇ° |
|
|
ÀÚ¼¼¿Í ÅëÁõÄ¡·á¿¡ ÀÖ¾î¼ ±ÙÀ°ÀÇ ±â´É°ú °Ë»ç(Kendall) | Quinn Alexopulos,°ÁØÇÑ,Jordan McCreary,Brian Murray | ÇѹÌÀÇÇÐ |
|
º´¿øȸ°è | ±èÀçÁØ,±èÀ̹è | ÇѹÌÀÇÇÐ |
|
ÀÀ±Þ±¸Á¶ÇÐ ¿Ü»ó | Àü±¹ÀÀ±Þ±¸Á¶°ú±³¼öÇùÀÇȸ | ÇѹÌÀÇÇÐ |
|
½Ã´Ï¾î °Ç°À» À§ÇÑ ¿îµ¿ Áöħ¼ | Ãß¿¬°æ,ÃÖ´ë¹Î,±èÁ¾±Ù,±è°æÈñ | ÇѹÌÀÇÇÐ |
|
NASM ±³Á¤¿îµ¿ÇÐ | ±èÁø,ÀÌâȯ,Rich Fahmy,¹Ú¿µÃ¶ | ÇѹÌÀÇÇÐ |
ÀÌ »óÇ°°ú °ü·ÃÀÖ´Â ´Ù¸¥ »óÇ° |
|
|
ACSM's ¿îµ¿°Ë»ç ¿îµ¿Ã³¹æ Áöħ | ±è¿Ï¼ö ¿Ü,American College of Sports Medicine | ÇѹÌÀÇÇÐ |
|
|
|
|
|
Ãâ°í¾È³» |
|
|
Ãâ°í¶õ ÀÎÅÍÆÄÅ© ¹°·ùâ°í¿¡¼ µµ¼°¡ Æ÷ÀåµÇ¾î ³ª°¡´Â ½ÃÁ¡À» ¸»Çϸç, ½ÇÁ¦ °í°´´Ô²²¼ ¼ö·ÉÇϽô ½Ã°£Àº »óÇ°Áغñ¿Ï·áÇØ Ãâ°íÇÑ ³¯Â¥ + Åùè»ç ¹è¼ÛÀÏÀÔ´Ï´Ù. |
|
ÀÎÅÍÆÄÅ© µµ¼´Â ¸ðµç »óÇ°ÀÇ Àç°í°¡ ÃæÁ·ÇÒ ½Ã¿¡ ÀÏ°ý Ãâ°í¸¦ ÇÕ´Ï´Ù. |
|
ÀϺΠÀç°í¿¡ ´ëÇÑ Ãâ°í°¡ ÇÊ¿äÇÒ ½Ã¿¡´Â ´ã´çÀÚ¿¡°Ô Á÷Á¢ ¿¬¶ôÇϽðųª, °í°´¼¾ÅÍ(°í°´¼¾ÅÍ(1577-2555)·Î ¿¬¶ôÁֽñ⠹ٶø´Ï´Ù. |
|
¹è¼Ûºñ ¾È³» |
|
|
ÀÎÅÍÆÄÅ© µµ¼ ´ë·®±¸¸Å´Â ¹è¼Û·á°¡ ¹«·áÀÔ´Ï´Ù. |
|
´Ü, 1°³ÀÇ »óÇ°À» ´Ù¼öÀÇ ¹è¼ÛÁö·Î ÀÏ°ý ¹ß¼Û½Ã¿¡´Â 1°³ÀÇ ¹è¼ÛÁö´ç 2,000¿øÀÇ ¹è¼Ûºñ°¡ ºÎ°úµË´Ï´Ù. |
¾Ë¾ÆµÎ¼¼¿ä! |
|
|
°í°´´Ô²²¼ ÁÖ¹®ÇϽŠµµ¼¶óµµ µµ¸Å»ó ¹× ÃâÆÇ»ç »çÁ¤¿¡ µû¶ó Ç°Àý/ÀýÆÇ µîÀÇ »çÀ¯·Î Ãë¼ÒµÉ ¼ö ÀÖ½À´Ï´Ù. |
|
Åùè»ç ¹è¼ÛÀÏÀÎ ¼¿ï ¹× ¼öµµ±ÇÀº 1~2ÀÏ, Áö¹æÀº 2~3ÀÏ, µµ¼, »ê°£, ±ººÎ´ë´Â 3ÀÏ ÀÌ»óÀÇ ½Ã°£ÀÌ ¼Ò¿äµË´Ï´Ù.
(´Ü, Åä/ÀÏ¿äÀÏ Á¦¿Ü) |
|
|
|
|
ÀÎÅÍÆÄÅ©µµ¼´Â °í°´´ÔÀÇ ´Ü¼ø º¯½É¿¡ ÀÇÇÑ ±³È¯°ú ¹ÝÇ°¿¡ µå´Â ºñ¿ëÀº °í°´´ÔÀÌ ÁöºÒÄÉ µË´Ï´Ù.
´Ü, »óÇ°À̳ª ¼ºñ½º ÀÚüÀÇ ÇÏÀÚ·Î ÀÎÇÑ ±³È¯ ¹× ¹ÝÇ°Àº ¹«·á·Î ¹ÝÇ° µË´Ï´Ù.
±³È¯/¹ÝÇ°/º¸ÁõÁ¶°Ç ¹× Ç°Áúº¸Áõ ±âÁØÀº ¼ÒºñÀڱ⺻¹ý¿¡ µû¸¥ ¼ÒºñÀÚ ºÐÀï ÇØ°á ±âÁØ¿¡ µû¶ó ÇÇÇظ¦ º¸»ó ¹ÞÀ» ¼ö ÀÖ½À´Ï´Ù.
Á¤È®ÇÑ È¯ºÒ ¹æ¹ý ¹× ȯºÒÀÌ Áö¿¬µÉ °æ¿ì 1:1¹®ÀÇ °Ô½ÃÆÇ ¶Ç´Â °í°´¼¾ÅÍ(1577-2555)·Î ¿¬¶ô Áֽñ⠹ٶø´Ï´Ù.
¼ÒºñÀÚ ÇÇÇغ¸»óÀÇ ºÐÀïó¸® µî¿¡ °üÇÑ »çÇ×Àº ¼ÒºñÀÚºÐÀïÇØ°á±âÁØ(°øÁ¤°Å·¡À§¿øȸ °í½Ã)¿¡ µû¶ó ºñÇØ º¸»ó ¹ÞÀ» ¼ö ÀÖ½À´Ï´Ù.
|
±³È¯ ¹× ¹ÝÇ°ÀÌ °¡´ÉÇÑ °æ¿ì |
|
|
»óÇ°À» °ø±Þ ¹ÞÀ¸½Å ³¯·ÎºÎÅÍ 7ÀÏÀ̳» °¡´ÉÇÕ´Ï´Ù. |
|
°ø±Þ¹ÞÀ¸½Å »óÇ°ÀÇ ³»¿ëÀÌ Ç¥½Ã, ±¤°í ³»¿ë°ú ´Ù¸£°Å³ª ´Ù¸£°Ô ÀÌÇàµÈ °æ¿ì¿¡´Â °ø±Þ¹ÞÀº ³¯·ÎºÎÅÍ 3°³¿ùÀ̳», ±×»ç½ÇÀ» ¾Ë°Ô µÈ ³¯ ¶Ç´Â ¾Ë ¼ö ÀÖ¾ú´ø ³¯·ÎºÎÅÍ 30ÀÏÀ̳» °¡´ÉÇÕ´Ï´Ù. |
|
»óÇ°¿¡ ¾Æ¹«·± ÇÏÀÚ°¡ ¾ø´Â °æ¿ì ¼ÒºñÀÚÀÇ °í°´º¯½É¿¡ ÀÇÇÑ ±³È¯Àº »óÇ°ÀÇ Æ÷Àå»óÅ µîÀÌ ÀüÇô ¼Õ»óµÇÁö ¾ÊÀº °æ¿ì¿¡ ÇÑÇÏ¿© °¡´ÉÇÕ´Ï´Ù.
|
|
|
|
±³È¯ ¹× ¹ÝÇ°ÀÌ ºÒ°¡´ÉÇÑ °æ¿ì |
|
|
|
°í°´´ÔÀÇ Ã¥ÀÓ ÀÖ´Â »çÀ¯·Î »óÇ° µîÀÌ ¸ê½Ç ¶Ç´Â ÈÑ¼ÕµÈ °æ¿ì´Â ºÒ°¡´ÉÇÕ´Ï´Ù. (´Ü, »óÇ°ÀÇ ³»¿ëÀ» È®ÀÎÇϱâ À§ÇÏ¿© Æ÷Àå µîÀ» ÈѼÕÇÑ °æ¿ì´Â Á¦¿Ü) |
|
½Ã°£ÀÌ Áö³²¿¡ µû¶ó ÀçÆǸŰ¡ °ï¶õÇÒ Á¤µµ·Î ¹°Ç°ÀÇ °¡Ä¡°¡ ¶³¾îÁø °æ¿ì´Â ºÒ°¡´ÉÇÕ´Ï´Ù. |
|
Æ÷Àå °³ºÀµÇ¾î »óÇ° °¡Ä¡°¡ ÈÑ¼ÕµÈ °æ¿ì´Â ºÒ°¡´ÉÇÕ´Ï´Ù. |
|
|
´Ù¹è¼ÛÁöÀÇ °æ¿ì ¹ÝÇ° ȯºÒ |
|
|
|
´Ù¹è¼ÛÁöÀÇ °æ¿ì ´Ù¸¥ Áö¿ªÀÇ ¹ÝÇ°À» µ¿½Ã¿¡ ÁøÇàÇÒ ¼ö ¾ø½À´Ï´Ù. |
|
1°³ Áö¿ªÀÇ ¹ÝÇ°ÀÌ ¿Ï·áµÈ ÈÄ ´Ù¸¥ Áö¿ª ¹ÝÇ°À» ÁøÇàÇÒ ¼ö ÀÖÀ¸¹Ç·Î, ÀÌÁ¡ ¾çÇØÇØ Áֽñ⠹ٶø´Ï´Ù. |
|
|
|
|
|
|