Efeito da inclusão de exercícios de baixa intensidade entre os pares de exercícios baseados no complex training
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2013
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Para uma adequada formação de crianças e jovens é crucial adequar metodologias de treino para que estas sejam eficazes, sensatas e seguras. Embora tenhamos consciência que o treino de força (TF) direcionado para uma preparação física de base seja importante nestas idades, a potencialização dos gestos desportivos explosivos, torna-se, de igual forma, importante.
O objetivo deste estudo foi analisar os efeitos da inclusão de um exercício pliométrico de baixa intensidade (EXPBI) e um exercício técnico de baixa intensidade (EXTBI) entre o exercício de treino de força (EXTF) e o sprinte de 15 metros (S15) ou EXTF e o salto vertical com contramovimento (CMJ), baseado no Complex Training. A amostra deste estudo foi constituída por 18 sujeitos (10,00 ± 0,00 anos) sendo todos do sexo masculino. Os sujeitos foram treinados no exercício de agachamento com halteres (AG), 2 vezes por semana, no exercício de CMJ e S15, durante 3 semanas. Posteriormente foi realizada a medição do tempo na realização do S15, da altura do CMJ e de 1RM no exercício de AG. Os valores encontrados no CMJ e no S15 foram usados como valores iniciais de referência e no exercício de AG como referência para a carga a utilizar nesse exercício. Foram usadas as sequências: i) 6 repetições do exercício de AG, com uma carga correspondente a 80% da 1RM seguido de 4 minutos de descanso parados e 3 CMJ (AG4CMJ); ii) AG, passes curtos de bola durante 4 minutos e 3 CMJ (AG4PCMJ); iii) AG logo seguido de skipping altos e logo seguido de 3 CMJ (AGSKCMJ). E após 72 horas foram repetidos os mesmos procedimentos da terceira sessão, substituindo somente o gesto técnico CMJ pelo S15.
Para comparar as médias das variáveis em estudo, foi utilizado a ANOVA de medidas repetidas (GLM), com Post-Hoc de Bonferroni. Foi igualmente usado o t-teste para medidas emparelhadas para observar a existência, ou não, de diferenças estatisticamente significativas entre pares de situações usadas. O nível de significância foi mantido em 5%.
Não foram observadas diferenças significativas entre as diferentes formas de conjugação quer no CMJ (F=0,117; P=0,737; μ=0,007) quer no S15 (F=0,416; P=0,528; μ=0,024). Contudo, foram observadas diferenças significativas nas situações: AG4CMJ e AG4PCMJ (24,86±3,63 cm vs 25,44±3,65 cm, respetivamente; p=0,05; d=0,498); S15 base e AG4PS15 (2, 91±0,15 s vs 2,96±0,15 s, respetivamente; p=0,031; d=0,553); e AG4PS15 e AGSKS15 (2,96±0,15 s vs 2,91±0,13 s, respetivamente; p=0,024; d=0,585). A partir dos resultados obtidos, foi sugerido que o Complex Training é uma boa estratégia de trabalharmos no período competitivo as capacidades motoras força muscular e coordenação e o próprio GT, não existindo efeito concorrente entre eles. Contudo o uso de um exercício técnico, que use os mesmos membros que o gesto técnico, potencia o CMJ mas diminui a performance no S15.
For proper training of children and young people is crucial to adapt training methodologies to be effective, sensible and safe. Although we are aware that the strength training (ST) directed to a basic physical preparation is important in these ages, the development of explosive sporting skills, becomes equally important. The aim of this study was to analyze the effects of adding a plyometric low-intensity exercise (PLIEX) or a technical exercise of low intensity between the strength training exercise (STE) and the countermovement jump (CMJ) or the 15 meters sprint (S15), based in the Complex Training. The sample of the study consisted of 18 male subjects (10.00 ± 0.00 years). The subjects were trained, 2 times a week, in the squat with dumbbells, in the CMJ and S15, during 3 weeks. Later, it was held the measurement of the time spent in the S15, the height of the CMJ and 1RM squat exercise with barbells. The values found in the CMJ and S15 were used as baseline values and the 1RM to determine the load used in the squat exercise with dumbbell. Were used the following sequences: six half sequences with 80% of the 1RM, followed of 4 minutes rest and 3 CMJ (SQ4CMJ); SQ followed of 4 minutes making short soccer passes and 3CMJ (SQ4PCMJ); and SQ followed of 5 meters high Skippings and 3 CMJ (SQSKCMJ). Followed 72 hours was carried the same protocol, but change the CMJ for the S15. To compare the means of the variables under study, we used the repeated measures ANOVA (GLM), with Post-Hoc Bonferroni. The Inter Correlation values were made through the Class Alpha Cronbach ´ s. Also, were used the t-test for paired samples to observed the significance differences between situations. Significance level was maintained at 5%. No significant differences were observed in any combinations that were used the CMJ (F=0,117; P=0,737; μ=0,007) and S15 (F=0,416; P=0,528; μ=0,024). However, were observed a significance differences, when was used to compare means the t-test for paired samples, between: SQ4CMJ and SQ4PCMJ (24,86±3,63 cm vs 25,44±3,65 cm, respectively; p=0,05; d=0,498); S15 base and SQPS15 (2, 91±0,15 s vs 2,96±0,15 s, respectively; p=0,031; d=0,553); and SQPS15 and SQSKS15 (2,96±0,15 s vs 2,91±0,13 s, respectively; p=0,024; d=0,585). Based on the results of this study, we can conclude that the Complex Training was a good strategy to work during competitive period motor skills muscle strength and coordination and own technical movement, not existing competitor effect between them. However, the use of a technical low intensity exercise that use the same segments as the motor skill, between pair drills, had a positive effect in the CMJ but a negative in the S15.
For proper training of children and young people is crucial to adapt training methodologies to be effective, sensible and safe. Although we are aware that the strength training (ST) directed to a basic physical preparation is important in these ages, the development of explosive sporting skills, becomes equally important. The aim of this study was to analyze the effects of adding a plyometric low-intensity exercise (PLIEX) or a technical exercise of low intensity between the strength training exercise (STE) and the countermovement jump (CMJ) or the 15 meters sprint (S15), based in the Complex Training. The sample of the study consisted of 18 male subjects (10.00 ± 0.00 years). The subjects were trained, 2 times a week, in the squat with dumbbells, in the CMJ and S15, during 3 weeks. Later, it was held the measurement of the time spent in the S15, the height of the CMJ and 1RM squat exercise with barbells. The values found in the CMJ and S15 were used as baseline values and the 1RM to determine the load used in the squat exercise with dumbbell. Were used the following sequences: six half sequences with 80% of the 1RM, followed of 4 minutes rest and 3 CMJ (SQ4CMJ); SQ followed of 4 minutes making short soccer passes and 3CMJ (SQ4PCMJ); and SQ followed of 5 meters high Skippings and 3 CMJ (SQSKCMJ). Followed 72 hours was carried the same protocol, but change the CMJ for the S15. To compare the means of the variables under study, we used the repeated measures ANOVA (GLM), with Post-Hoc Bonferroni. The Inter Correlation values were made through the Class Alpha Cronbach ´ s. Also, were used the t-test for paired samples to observed the significance differences between situations. Significance level was maintained at 5%. No significant differences were observed in any combinations that were used the CMJ (F=0,117; P=0,737; μ=0,007) and S15 (F=0,416; P=0,528; μ=0,024). However, were observed a significance differences, when was used to compare means the t-test for paired samples, between: SQ4CMJ and SQ4PCMJ (24,86±3,63 cm vs 25,44±3,65 cm, respectively; p=0,05; d=0,498); S15 base and SQPS15 (2, 91±0,15 s vs 2,96±0,15 s, respectively; p=0,031; d=0,553); and SQPS15 and SQSKS15 (2,96±0,15 s vs 2,91±0,13 s, respectively; p=0,024; d=0,585). Based on the results of this study, we can conclude that the Complex Training was a good strategy to work during competitive period motor skills muscle strength and coordination and own technical movement, not existing competitor effect between them. However, the use of a technical low intensity exercise that use the same segments as the motor skill, between pair drills, had a positive effect in the CMJ but a negative in the S15.
Descrição
Dissertação de Mestrado em Ensino de Educação Física nos Ensinos Básico e Secundário
Palavras-chave
Salto vertical , Crianças , Complex training , Sprinte