「パワーアップ型」と「バルクアップ型」筋力トレーニング手段のトレーニング効果の相違 : 筋断面積, 筋力, 無気的パワーおよび無気的持久力に着目して

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In this study, the difference between the effects of "power-up type" and "bulk-up type" strength training exercise was investigated by analyzing parameters such as structural and functional adaptations in the neuromuscular system. Eleven subjects were divided into power-up and bulk-up groups. The power-up group comprised five male subjects who performed 5 sets at 90% of one repetition maximum(1RM)with a 3-min rest between sets(repetition method).The bulk-up group comprised six male subjects who performed 9 sets at 80-60-50%, 70-50-40%, and 60-50-40% of 1 RM with rest intervals between sets of either 30s or 3min(interval method). Both groups performed isotonic knee extension exercise twice a week for 8 weeks. The power-up group showed a lower rate of improvement than the bulk-up group in terms of cross-sectional area(CSA)of the quadriceps femoris at levels 30%, 50% and 70% from the top of the femur, and also in average isokinetic strength(Isok.ave.;180 deg/s, 50 consecutive repetitions). However, the power-up group showed a greater rate of improvement in 1 RM, maximal isometric strength(Isom.max), and maximal isokinetic strength(Isok.max;60, 180, 300 deg/s). Furthermore, the rate of reduction in strength over 50 consecutive isokinetic repetitions decreased in the bulk-up group. On the other hand, the power-up group showed no significant changes in the above throughout the entire training program. These results indicate that the characteristics of the two types of training exercise are as follows:(1)power-up exercise is effective mainly for improving muscular strength and anaerobic power, and (2)bulk-up exercise is effective mainly for improving hypertrophy and anaerobic endurance. These findings support the idea that "power-up type" and "bulk-up type" strength training exercises should be applied appropriately according to the training aim.
日本体力医学会の論文
1998-02-01

「パワーアップ型」と「バルクアップ型」筋力トレーニング手段のトレーニング効果の相違 : 筋断面積, 筋力, 無気的パワーおよび無気的持久力に着目して

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