부산대학교 도서관

Muscle strength and muscle power decline with aging, and the decline of muscle power is even faster than the decline of muscle strength. Skeletal muscle contractile force and velocity play an important role in functional performance (such as sit-to-stand and stair-climbing) and the fall prevention. Resistance exercise is the best exercise mode to increase muscle strength and prevent age-related muscle dysfunction. In current practice, most coaches advise middle-aged and elderly people to complete their movements slowly during resistance exercise to prevent exercise-related injury. However, in view of the positive correlation between muscle power and functional performance, this article reviewed the evidence about the effectiveness of high-velocity resistance training on muscle function and functional performance of middle-aged and elderly people. In addition, training-related adverse events was also examined. The research evidence showed that, with the same resistance, the increase of maximum muscle strength is independent of the contractile velocity, and high-velocity resistance training is more effective in improving muscle power than low-velocity resistance training. As the gradual increase in resistance is the highest principle of exercise safety, after compiling the research results, it is recommended that older individuals who are sedentary, have some limitation on physical functions, or unable to withstand high training resistance, could perform high-velocity, low- to moderate-intensity resistance training (40% one-repetition maximum (1RM), 8-14 repetitions, 2-3 sets; or 8 repetitions at 45% 1RM for the set 1, 8 repetitions at 60% 1RM for the set 2, and 8 repetitions at 75% 1RM for the set 3; or 50~80% 1RM based on optimal loads that maximized power outputs of the training machines, 10-12 repetitions, 3 sets), 2-3 times per week for at least 10 weeks, to improve their muscle strength, muscle power and functional performance. For elders who are healthy, have good body functions, and are resistance training exerciser, they can be suggested to perform resistance training with high-intensity and fast contraction (60~70% 1RM or the intensity of a little hard to hard feeling, 6-10 repetitions, 2-3 sets), 2-3 times per week for at least 10 weeks, to maximize the training effects on muscle strength, muscle power and functional performance. The adverse events related to resistance training are mainly joint pain and muscle soreness. It is recommended to proceed step by step during training. Those who have no resistance training experience are not recommended to perform high-velocity and high-resistance training at the beginning of the exercise training.