The surprising reason our muscles get tired - Christian Moro

5,447,030 views ใƒป 2019-04-18

TED-Ed


์•„๋ž˜ ์˜๋ฌธ์ž๋ง‰์„ ๋”๋ธ”ํด๋ฆญํ•˜์‹œ๋ฉด ์˜์ƒ์ด ์žฌ์ƒ๋ฉ๋‹ˆ๋‹ค.

๋ฒˆ์—ญ: KyoungHwan Oh ๊ฒ€ํ† : Jungmin Hwang
00:06
You're lifting weights.
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์—ญ๊ธฐ๋ฅผ ๋“ค์–ด์˜ฌ๋ฆด ๋•Œ
00:08
The first time feels easy,
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์ฒ˜์Œ์—๋Š” ์‰ฝ๋‹ค๊ณ  ๋Š๋ผ๊ฒ ์ฃ .
00:10
but each lift takes more and more effort until you canโ€™t continue.
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ํ•˜์ง€๋งŒ ๋ฐ˜๋ณตํ•  ์ˆ˜๋ก ํž˜์€ ๋” ํ•„์š”ํ•˜๊ณ  ๊ฒฐ๊ตญ ๊ณ„์†ํ•  ์ˆ˜ ์—†๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.
00:14
Inside your arms,
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์—ฌ๋Ÿฌ๋ถ„์˜ ํŒ” ์•ˆ์„ ๋“ค์—ฌ๋‹ค ๋ณด๋ฉด,
00:16
the muscles responsible for the lifting have become unable to contract.
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๋“ค์–ด ์˜ฌ๋ฆฌ๋Š”๋ฐ ํ•„์š”ํ•œ ๊ทผ์œก๋“ค์ด ๋”์ด์ƒ ์ˆ˜์ถ•ํ•  ์ˆ˜ ์—†๊ฒŒ ๋˜์—ˆ๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค.
00:21
Why do our muscles get fatigued?
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๊ทผ์œก์€ ์™œ ์ง€์น˜๋Š” ๊ฑธ๊นŒ์š”?
00:23
We often blame lactic acid or running out of energy,
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์šฐ๋ฆฌ๋Š” ์ž์ฃผ ์ –์‚ฐ์ด๋‚˜ ์—๋„ˆ์ง€ ๋ถ€์กฑ์„ ํƒ“ํ•˜์ฃ .
00:26
but these factors alone donโ€™t account for muscle fatigue.
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๊ทธ๋Ÿฌ๋‚˜ ์ด๋Ÿฐ ๊ฒƒ๋“ค๋งŒ์œผ๋กœ๋Š” ๊ทผ์œก ํ”ผ๋กœ์˜ ์›์ธ์„ ์„ค๋ช…ํ•  ์ˆ˜ ์—†์Šต๋‹ˆ๋‹ค.
00:30
Thereโ€™s another major contributor:
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๊ทผ์œก์ด ํ”ผ๋กœํ•ด์ง€๋Š” ๋˜ ๋‹ค๋ฅธ ์ฃผ๋œ ์›์ธ์€
00:32
the muscleโ€™s ability to respond to signals from the brain.
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๊ทผ์œก์ด ๋‡Œ์—์„œ ์˜ค๋Š” ์‹ ํ˜ธ์— ์‘๋‹ตํ•œ๋‹ค๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค.
00:36
To understand the roots of muscle fatigue,
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๊ทผ์œก์ด ์ง€์น˜๋Š” ์›์ธ์„ ์ดํ•ดํ•˜๊ธฐ ์œ„ํ•ด์„œ๋Š”
00:38
it helps to know how a muscle contracts in response to a signal from a nerve.
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์‹ ๊ฒฝ์—์„œ ์˜ค๋Š” ์‹ ํ˜ธ๋ฅผ ํ†ตํ•ด ๊ทผ์œก์ด ์ˆ˜์ถ•ํ•˜๋Š” ๊ณผ์ •์„ ์•Œ์•„์•ผ ํ•ฉ๋‹ˆ๋‹ค.
00:43
These signals travel from the brain to the muscles in a fraction of a second
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์ด๋Ÿฌํ•œ ์‹ ํ˜ธ๋“ค์€ ์šด๋™์‹ ๊ฒฝ์ด๋ผ๊ณ  ๋ถˆ๋ฆฌ๋Š”
00:47
via long, thin cells called motor neurons.
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๊ธธ๊ณ  ์–‡์€ ์„ธํฌ๋ฅผ ํ†ตํ•ด ์ˆœ์‹๊ฐ„์— ๋‡Œ์—์„œ ๊ทผ์œก์œผ๋กœ ์ด๋™ํ•ฉ๋‹ˆ๋‹ค.
00:51
The motor neuron and the muscle cell are separated by a tiny gap,
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์šด๋™์‹ ๊ฒฝ๊ณผ ๊ทผ์œก์„ธํฌ๋Š” ์ž‘์€ ํ‹ˆ์— ์˜ํ•ด ๋ถ„๋ฆฌ๋˜๋ฉฐ
00:55
and the exchange of particles across this gap enables the contraction.
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์ด ํ‹ˆ์„ ํ†ตํ•ด ๊ตํ™˜๋˜๋Š” ์ž…์ž๋Š” ๊ทผ์œก์ด ์ˆ˜์ถ• ํ•  ์ˆ˜ ์žˆ๊ฒŒ ํ•˜์ง€์š”.
01:00
On one side of the gap,
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์ด ํ‹ˆ์˜ ํ•œ ์ชฝ์—์„œ
01:01
the motor neuron contains a neurotransmitter called acetylcholine.
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์šด๋™์‹ ๊ฒฝ์€ ์•„์„ธํ‹ธ์ฝœ๋ฆฐ์ด๋ผ๋Š” ์‹ ๊ฒฝ์ „๋‹ฌ๋ฌผ์งˆ์„ ํฌํ•จํ•˜๋ฉฐ,
01:06
On the other side,
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๋˜ ๋‹ค๋ฅธ ํ•œ ์ชฝ์—์„œ๋Š”
01:07
charged particles, or ions,
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ํ•˜์ „ ์ž…์ž๋ผ ๋ถˆ๋ฆฌ๋Š” ์ด์˜จ๋“ค์ด ๊ทผ์œก์„ธํฌ๋ง‰์„ ๋”ฐ๋ผ ๋ฐฐ์—ด๋˜์–ด ์žˆ์Šต๋‹ˆ๋‹ค.
01:09
line the muscle cellโ€™s membrane:
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01:11
potassium on the inside, and sodium on the outside.
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์„ธํฌ๋ง‰ ์•ˆ์ชฝ์—๋Š” ์นผ๋ฅจ์ด,
๋ฐ”๊นฅ์—๋Š” ๋‚˜ํŠธ๋ฅจ์ด ์žˆ์ฃ .
01:16
In response to a signal from the brain,
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๋‡Œ์˜ ์‹ ํ˜ธ์— ์‘๋‹ตํ•˜์—ฌ
01:18
the motor neuron releases acetylcholine,
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์šด๋™์‹ ๊ฒฝ์—์„œ ๋ฐฐ์ถœ๋œ ์•„์„ธํ‹ธ์ฝœ๋ฆฐ์€
01:20
which triggers pores on the muscle cell membrane to open.
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๊ทผ์œก ์„ธํฌ๋ง‰์˜ ๊ตฌ๋ฉ์ด ์—ด๋ฆฌ๋„๋ก ํ•ฉ๋‹ˆ๋‹ค.
01:24
Sodium flows in, and potassium flows out.
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๋‚˜ํŠธ๋ฅจ์€ ์„ธํฌ๋ง‰ ์•ˆ์œผ๋กœ ์œ ์ž…๋˜๊ณ , ์นผ๋ฅจ์€ ๋ฐ–์œผ๋กœ ๋ถ„์ถœ๋ฉ๋‹ˆ๋‹ค.
01:28
The flux of these charged particles is a crucial step for muscle contraction:
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ํ•˜์ „ ์ž…์ž์˜ ์ด๋™์€ ๊ทผ์œก ์ˆ˜์ถ• ๊ณผ์ •์˜ ์ค‘์š”ํ•œ ๋‹จ๊ณ„์ž…๋‹ˆ๋‹ค.
01:33
the change in charge creates an electrical signal called an action potential
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์—ฌ๊ธฐ์„œ ์ „ํ•˜์˜ ๋ณ€ํ™”๋Š” ํ™œ๋™ ์ „์œ„๋ผ๊ณ  ๋ถˆ๋ฆฌ๋Š” ์ „๊ธฐ์  ์‹ ํ˜ธ๋ฅผ ๋งŒ๋“ค์–ด๋ƒ…๋‹ˆ๋‹ค.
01:38
that spreads through the muscle cell,
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์ด ์‹ ํ˜ธ๋Š” ๊ทผ์œก์„ธํฌ๋ฅผ ํ†ตํ•ด ํผ์ง€๊ณ ,
01:40
stimulating the release of calcium thatโ€™s stored inside it.
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์„ธํฌ ๋‚ด๋ถ€์— ์ถ•์ฒ™๋œ ์นผ์Š˜์ด ๋ฐฉ์ถœ๋˜๋Š” ๊ฒƒ์„ ์ด‰์ง„์‹œํ‚ต๋‹ˆ๋‹ค.
01:44
This flood of calcium causes the muscle to contract
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ํ’๋ถ€ํ•ด์ง„ ์นผ์Š˜์ด ๊ทผ์œก์„ ์ˆ˜์ถ•์‹œํ‚ค๋Š” ์ด์œ ๋Š”
01:47
by enabling proteins buried in the muscle fibers to lock together
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๊ทผ์„ฌ์œ ์— ํŒŒ๋ฌปํžŒ ๋‹จ๋ฐฑ์งˆ์„
01:51
and ratchet towards each other,
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์„œ๋กœ ๋”ฑ ๋‹ฌ๋ผ๋ถ™๊ณ  ๋ญ‰์น˜๊ฒŒ ๋งŒ๋“ค์–ด
01:53
pulling the muscle tight.
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๊ทผ์œก์„ ๊ฝ‰ ์กฐ์ด๊ฒŒ ํ•˜๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค.
01:55
The energy used to power the contraction comes from a molecule called ATP.
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๊ทผ์œก ์ˆ˜์ถ•์— ์‚ฌ์šฉ๋˜๋Š” ์—๋„ˆ์ง€๋Š” ATP๋ผ๊ณ  ๋ถˆ๋ฆฌ๋Š” ๋ถ„์ž์—์„œ ๋‚˜์˜ค๊ณ ,
02:00
ATP also helps pump the ions back across the membrane afterward,
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ATP๋Š” ๊ทผ์œก ์ˆ˜์ถ•์ด ๋๋‚œ ์ดํ›„ ๊ทผ์œก ์„ธํฌ๋ง‰ ์•ˆํŒŽ์œผ๋กœ ์ด์˜จ์„ ๊ณต๊ธ‰์‹œ์ผœ
02:05
resetting the balance of sodium and potassium on either side.
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์–‘์ชฝ์— ์นผ๋ฅจ๊ณผ ๋‚˜ํŠธ๋ฅจ์˜ ๊ท ํ˜•์„ ์žก์•„์ค๋‹ˆ๋‹ค.
02:10
This whole process repeats every time a muscle contracts.
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์ด ๋ชจ๋“  ๊ณผ์ •์€ ๊ทผ์œก์ด ์ˆ˜์ถ•ํ•  ๋•Œ๋งˆ๋‹ค ๋ฐ˜๋ณต๋ฉ๋‹ˆ๋‹ค.
02:13
With each contraction,
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์ˆ˜์ถ•์ด ์ผ์–ด๋‚  ๋•Œ๋งˆ๋‹ค
02:15
energy in the form of ATP gets used up,
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ATP์—์„œ ๋‚˜์˜ค๋Š” ์—๋„ˆ์ง€๊ฐ€ ์†Œ์ง„๋˜๋ฉด
02:18
waste products like lactic acid are generated,
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์ –์‚ฐ๊ณผ ๊ฐ™์€ ๋…ธํ๋ฌผ์ด ๋ฐœ์ƒ๋ฉ๋‹ˆ๋‹ค.
02:21
and some ions drift away from the muscleโ€™s cell membrane,
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๊ทธ๋ฆฌ๊ณ  ์ผ๋ถ€ ์ด์˜จ์ด ๊ทผ์œก ์„ธํฌ๋ง‰์—์„œ ๋ฉ€์–ด์ง€๊ฒŒ ๋˜๋ฉด์„œ
02:24
leaving a smaller and smaller group behind.
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์ ์  ์ ์€ ์–‘์˜ ์ด์˜จ๋งŒ์ด ์„ธํฌ๋ง‰ ์ฃผ๋ณ€์— ๋‚จ๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.
02:27
Though muscle cells use up ATP as they contract repeatedly,
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๊ทผ์œก ์„ธํฌ๊ฐ€ ์ˆ˜์ถ•์„ ๋˜ํ’€์ด ํ•˜๋ฉฐ ATP๋ฅผ ์†Œ๋ชจํ•˜๊ธด ํ•˜์ง€๋งŒ
02:31
they are always making more,
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๊ทธ๋•Œ๋งˆ๋‹ค ์„ธํฌ๋Š” ํ•ญ์ƒ ๋” ๋งŽ์€ ATP๋ฅผ ๋งŒ๋“ค์–ด ๋‚ด๊ณ 
02:33
so most of the time
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๊ทธ ๊ฒฐ๊ณผ
02:34
even heavily fatigued muscles still have not depleted this energy source.
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์‹ฌํ•˜๊ฒŒ ํ”ผ๋กœํ•ด์ง„ ๊ทผ์œก ์กฐ์ฐจ ATP๋ฅผ ๊ณ ๊ฐˆํ•˜์ง€ ์•Š๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.
02:39
And though many waste products are acidic,
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๊ทธ๋ฆฌ๊ณ  ๋งŽ์€ ๋…ธํ๋ฌผ๋“ค์ด ์‚ฐ์„ฑ์ด๊ธด ํ•˜์ง€๋งŒ
02:42
fatigued muscles still maintain pH within normal limits,
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ํ”ผ๋กœํ•œ ๊ทผ์œก๋“ค์€ pH ๋†๋„๋ฅผ ์ •์ƒ ๋ฒ”์œ„ ๋‚ด๋กœ ์œ ์ง€ํ•˜๊ธฐ ๋•Œ๋ฌธ์—
02:46
indicating that the tissue is effectively clearing these wastes.
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๊ทผ์œก ์กฐ์ง์€ ํšจ๊ณผ์ ์œผ๋กœ ๋…ธํ๋ฌผ๋“ค์„ ์ œ๊ฑฐํ•ฉ๋‹ˆ๋‹ค.
02:50
But eventually, over the course of repeated contractions
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๊ทธ๋Ÿฌ๋‚˜ ์ˆ˜์ถ•์„ ๋ฐ˜๋ณตํ•˜๋Š” ๊ณผ์ •์ด ๋๋‚˜๊ฒŒ ๋˜๋ฉด
02:53
there may not be sufficient concentrations of potassium, sodium or calcium ions
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์นผ๋ฅจ, ๋‚˜ํŠธ๋ฅจ, ์นผ์Š˜๊ณผ ๊ฐ™์€ ์ด์˜จ์ด ์ถฉ๋ถ„ํžˆ ๊ณต๊ธ‰๋˜์ง€ ๋ชปํ•  ๊ฐ€๋Šฅ์„ฑ์ด ์žˆ๋Š”๋ฐ
02:59
immediately available near the muscle cell membrane
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์ด๋Ÿฌํ•œ ์ด์˜จ๋“ค์€ ์‹œ์Šคํ…œ์ด ์žฌ์„ค์ • ๋˜๊ธฐ ์œ„ํ•ด
03:01
to reset the system properly.
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๊ทผ์œก ์„ธํฌ๋ง‰ ์ฃผ๋ณ€์— ์ฆ‰์‹œ ๋ฐฐ์น˜๋˜์–ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.
03:04
So even if the brain sends a signal,
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๋งŒ์•ฝ ๊ทธ๋ ‡์ง€ ๋ชปํ•œ๋‹ค๋ฉด ๋‡Œ๊ฐ€ ์‹ ํ˜ธ๋ฅผ ๋ณด๋‚ธ๋‹ค ํ•˜๋”๋ผ๋„
03:06
the muscle cell canโ€™t generate the action potential necessary to contract.
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๊ทผ์œก ์„ธํฌ๋Š” ์ˆ˜์ถ•์— ํ•„์š”ํ•œ ํ™œ๋™ ์ „์œ„๋ฅผ ๋ฐœ์ƒ์‹œํ‚ค์ง€ ๋ชปํ•ฉ๋‹ˆ๋‹ค.
03:11
Even when ions like sodium, potassium or calcium
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๋น„๋ก ๋‚˜ํŠธ๋ฅจ, ์นผ๋ฅจ, ์นผ์Š˜ ์ด์˜จ๋“ค์ด
03:14
are depleted in or around the muscle cell,
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๊ทผ์œก ์„ธํฌ ์•ˆ์ด๋‚˜ ์ฃผ๋ณ€์— ๊ณ ๊ฐˆ๋œ ์ƒํƒœ๋ผ๊ณ  ํ•ด๋„
03:16
these ions are plentiful elsewhere in the body.
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์‹ ์ฒด ๋‚ด๋ถ€ ์–ด๋”˜๊ฐ€์—๋Š” ๋งŽ์ด ๋ถ„ํฌํ•˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค.
03:19
With a little time,
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์–ผ๋งˆ ์•ˆ ๊ฐ€
03:20
they will flow back to the areas where theyโ€™re needed,
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์ด์˜จ๋“ค์€ ํ•„์š”ํ•œ ๊ณณ์œผ๋กœ ์œ ์ž…๋˜๋Š”๋ฐ,
03:23
sometimes with the help of active sodium and potassium pumps.
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๊ฐ€๋”์€ ๋‚˜ํŠธ๋ฅจ-์นผ๋ฅจ ํŽŒํ”„์˜ ๋„์›€์„ ๋ฐ›๊ธฐ๋„ ํ•ฉ๋‹ˆ๋‹ค.
03:27
So if you pause and rest,
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๋งŒ์•ฝ ์—ฌ๋Ÿฌ๋ถ„์ด ์ž ์‹œ ํœด์‹์„ ์ทจํ•œ๋‹ค๋ฉด
03:29
muscle fatigue will subside as these ions replenish throughout the muscle.
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๊ทผ์œก ์ „์ฒด์˜ ์ด์˜จ๋“ค์ด ๋‹ค์‹œ ๋ณด์ถฉ๋˜์–ด ๊ทผ์œก ํ”ผ๋กœ๊ฐ€ ์™„ํ™”๋  ๊ฒƒ ์ž…๋‹ˆ๋‹ค.
03:34
The more regularly you exercise,
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๋” ๊ทœ์น™์ ์ธ ์šด๋™์„ ํ• ์ˆ˜๋ก
03:36
the longer it takes for muscle fatigue to set in each time.
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๊ทผ์œก์ด ํ”ผ๋กœํ•ด์ง€๋Š”๋ฐ ๊ฑธ๋ฆฌ๋Š” ์‹œ๊ฐ„์€ ๊ธธ์–ด์ง‘๋‹ˆ๋‹ค.
03:39
Thatโ€™s because the stronger you are,
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๋‹น์‹ ์ด ๋” ํŠผํŠผํ•ด์ง€๋ฉด
03:41
the fewer times this cycle of nerve signal from the brain
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์ผ์ •๋Ÿ‰์˜ ๋ฌด๊ฒŒ๋ฅผ ๋“ค์–ด์˜ฌ๋ฆด๋•Œ
03:44
to contraction in the muscle has to be repeated
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๋‡Œ์—์„œ ๊ทผ์œก ์ˆ˜์ถ•๊นŒ์ง€ ์‹ ๊ฒฝ ์‹ ํ˜ธ๊ฐ€ ์ „๋‹ฌ๋˜๋Š” ์ฃผ๊ธฐ๊ฐ€
03:47
to lift a certain amount of weight.
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๋” ์ ๊ฒŒ ๋ฐ˜๋ณต๋˜๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค.
03:49
Fewer cycles means slower ion depletion,
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์ ์€ ์ฃผ๊ธฐ๋Š” ์ด์˜จ์˜ ๊ฐ์†Œ๊ฐ€ ๋Š๋ ค์กŒ๋‹ค๋Š” ๊ฒƒ์„ ์˜๋ฏธํ•˜๋ฉฐ
03:53
so as your physical fitness improves,
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๊ทธ ๊ฒฐ๊ณผ, ์‹ ์ฒด ๊ฑด๊ฐ•์ด ํ–ฅ์ƒ๋˜์–ด
03:55
you can exercise for longer at the same intensity.
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์—ฌ๋Ÿฌ๋ถ„์€ ๊ฐ™์€ ๊ฐ•๋„๋กœ ์žฅ์‹œ๊ฐ„ ์šด๋™์„ ํ•  ์ˆ˜ ์žˆ๊ฒŒ ๋ฉ๋‹ˆ๋‹ค.
03:59
Many muscles grow with exercise,
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๋งŽ์€ ๊ทผ์œก๋“ค์€ ์šด๋™์„ ํ†ตํ•ด ๋‹จ๋ จ๋ฉ๋‹ˆ๋‹ค.
04:01
and larger muscles also have bigger stores of ATP
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๊ฐ•ํ™”๋œ ๊ทผ์œก์€ ATP๋ฅผ ์ €์žฅํ•  ์ˆ˜ ์žˆ๋Š” ๊ณต๊ฐ„์ด ๋” ๋„“์–ด์ง€๊ฒŒ ๋˜๊ณ ,
04:05
and a higher capacity to clear waste,
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๋” ์ˆ˜์›”ํ•˜๊ฒŒ ๋…ธํ๋ฌผ์„ ์ œ๊ฑฐํ•จ์œผ๋กœ์จ
04:07
pushing fatigue even farther into the future.
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๊ทผ์œก์ด ํ”ผ๋กœํ•ด์ง€๋Š” ๊ฒƒ์„ ๋”์šฑ ๋Šฆ์ถฐ์ค๋‹ˆ๋‹ค.
์ด ์›น์‚ฌ์ดํŠธ ์ •๋ณด

์ด ์‚ฌ์ดํŠธ๋Š” ์˜์–ด ํ•™์Šต์— ์œ ์šฉํ•œ YouTube ๋™์˜์ƒ์„ ์†Œ๊ฐœํ•ฉ๋‹ˆ๋‹ค. ์ „ ์„ธ๊ณ„ ์ตœ๊ณ ์˜ ์„ ์ƒ๋‹˜๋“ค์ด ๊ฐ€๋ฅด์น˜๋Š” ์˜์–ด ์ˆ˜์—…์„ ๋ณด๊ฒŒ ๋  ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๊ฐ ๋™์˜์ƒ ํŽ˜์ด์ง€์— ํ‘œ์‹œ๋˜๋Š” ์˜์–ด ์ž๋ง‰์„ ๋”๋ธ” ํด๋ฆญํ•˜๋ฉด ๊ทธ๊ณณ์—์„œ ๋™์˜์ƒ์ด ์žฌ์ƒ๋ฉ๋‹ˆ๋‹ค. ๋น„๋””์˜ค ์žฌ์ƒ์— ๋งž์ถฐ ์ž๋ง‰์ด ์Šคํฌ๋กค๋ฉ๋‹ˆ๋‹ค. ์˜๊ฒฌ์ด๋‚˜ ์š”์ฒญ์ด ์žˆ๋Š” ๊ฒฝ์šฐ ์ด ๋ฌธ์˜ ์–‘์‹์„ ์‚ฌ์šฉํ•˜์—ฌ ๋ฌธ์˜ํ•˜์‹ญ์‹œ์˜ค.

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