Seleção do exercício no treinamento resistido: método de análise eficiência, segurança e conforto
DOI:
https://doi.org/10.1590/1980-0037.2021v23e82849Palavras-chave:
Educação Física e treinamento, Músculo esquelético, Treinamento de forçaResumo
A manipulação das variáveis do treinamento resistido demonstraram ter um efeito substancial nas adaptações musculares. Uma variável importante neste processo é a seleção de exercícios. Além da eficácia de um determinado exercício para recrutar os grupos musculares-alvo, as considerações de segurança e conforto individual durante a execução de um levantamento devem ser considerados. A biomecânica correta do exercício escolhido ajudará a promover as adaptações musculares desejadas, enquanto os procedimentos de segurança adequados reduzirão o risco de lesões. O conforto no levantamento facilitará o prazer e promoverá a adesão ao programa. Portanto, o objetivo deste artigo é oferecer orientações para a seleção de exercícios no treinamento resistido com base no Método de Análise de Eficiência, Segurança e Conforto (ESCAM).
Referências
Ratamess A, Alvar B a., Evetoch TK, Housh TJ, Kibler W Ben, Kraemer WJ, et al. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.
Schoenfeld BJ. the Mechanisms of Muscle Hypertrophy and Their Application To Resistance Training. Jounal Strength Cond Res [Internet]. 2010;24(10):2857–72. Available from: file:///C:/Users/sfert/Desktop/00124278-201010000-00040.pdf
Fleck S, Kraemer WJ. Designing Resistance Training Programs. Human Kinetics; 2014. 507 p.
M.A CG, Vieira TMM. Surface electromyography: Why, when and how to use it. Rev Andaluza Med del Deport [Internet]. 2011 Jun;4(1):17–28. Available from: http://www.physiology.org/doi/10.1152/classicessays.00025.2005
Wakahara T, Miyamoto N, Sugisaki N, Murata K, Kanehisa H, Kawakami Y, et al. Association between regional differences in muscle activation in one session of resistance exercise and in muscle hypertrophy after resistance training. Eur J Appl Physiol. 2012;112(4):1569–76.
Vigotsky AD, Beardsley C, Contreras B, Steele J, Ogborn D, Phillips SM. Greater Electromyographic Responses Do Not Imply Greater Motor Unit Recruitment and ‘Hypertrophic Potential’ Cannot Be Inferred. J Strength Cond Res [Internet]. 2017 Jan;31(1):e1–4. Available from: http://content.wkhealth.com/linkback/openurl?sid=WKPTLP:landingpage&an=00124278-201701000-00031
Wackerhage H, Schoenfeld BJ, Hamilton DL, Lehti M, Hulmi JJ. Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. J Appl Physiol [Internet]. 2019 Jan 1 [cited 2019 Jan 17];126(1):30–43. Available from: https://www.physiology.org/doi/10.1152/japplphysiol.00685.2018
ESCAMILLA, RAFAEL F.; FLEISIG, GLENN S.; ZHENG, NIGEL; BARRENTINE, STEVEN W.; WILK, KEVIN E.; ANDREWS JR. Biomechanics of the Knee during Closed Kinetic Chain and Open Kinetic Chain Exercises. Med Sci Sport Exerc. 1998;30(4):556–69.
Gentil P, Fisher J, Steele J. A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises during Resistance Training. Sport Med. 2016;(September):1–13.
Ribeiro AS, Schoenfeld BJ, Sardinha LB. Comment on: “A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises During Resistance Training.” Sport Med. 2017;47(4):791–3.
Kubo K, Ikebukuro T, Yata H. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933–42.
McCaw ST, Melrose DR. Stance width and bar load effects on leg muscle activity during the parallel squat. Med Sci Sports Exerc. 1999;31(3):428–36.
Earp JE, Newton RU, Cormie P, Blazevich AJ. Inhomogeneous quadriceps femoris hypertrophy in response to strength and power training. Med Sci Sports Exerc. 2015;47(11):2389–97.
Ema R, Wakahara T, Miyamoto N, Kanehisa H, Kawakami Y. Inhomogeneous architectural changes of the quadriceps femoris induced by resistance training. Eur J Appl Physiol. 2013;113(11):2691–703.
Ema R, Sakaguchi M, Akagi R, Kawakami Y. Unique activation of the quadriceps femoris during single- and multi-joint exercises. Eur J Appl Physiol. 2016;116(5):1031–41.
WRIGHT GA, DELONG TH, GEHLSEN G. Electromyographic Activity of the Hamstrings During Performance of the Leg Curl, Stiff-Leg Deadlift, and Back Squat Movements. J Strength Cond Res [Internet]. 1999;13(2):168–74. Available from: http://journals.lww.com/nsca-jscr/Fulltext/1999/05000/Electromyographic_Activity_of_the_Hamstrings.12.aspx
Illera-Domínguez V, Nuell S, Carmona G, Padullés JM, Padullés X, Lloret M, et al. Early functional and morphological muscle adaptations during short-term inertial-squat training. Front Physiol. 2018;9(SEP):1–12.
ESCAMILLA RF, FLEISIG GS, LOWRY TM, BARRENTINE SW, ANDREWS JR. A three-dimensional biomechanical analysis of the squat during varying stance widths. Med Sci Sports Exerc [Internet]. 2001 Jun;33(6):984–98. Available from: https://insights.ovid.com/crossref?an=00005768-200106000-00019
Barbalho M, Coswig VS, Raiol R, Steele J, Fisher JP, Paoli A, et al. Does the addition of single joint exercises to a resistance training program improve changes in performance and anthropometric measures in untrained men? Eur J Transl Myol [Internet]. 2018 Nov 2 [cited 2019 Jan 18];28(4):346–53. Available from: https://www.pagepressjournals.org/index.php/bam/article/view/7827
Barbalho M, Gentil P, Raiol R, Fisher J, Steele J, Coswig V. Influence of Adding Single-Joint Exercise to a Multijoint Resistance Training Program in Untrained Young Women. J Strength Cond Res [Internet]. 2018 May 15 [cited 2019 Jan 18];15:1. Available from: http://insights.ovid.com/crossref?an=00124278-900000000-95354
França HS, Branco PAN, Junior DPG, Gentil P, Steele J, Teixeira CVLS. The effects of adding single-jouint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men. Appl Physiol Nutr Metab. 2015;40(8):822–6.
Mannarino P, Matta T, Lima J, Simão R, Freitas de Salles B. Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. J Strength Cond Res. 2019;1.
Tino D, Hillis C. The full can exercise as the recommended exercise for strengthening the supraspinatus while minimizing impingement. Strength Cond J. 2010;32(5):33–5.
Reed D, Cathers I, Halaki M, Ginn KA. Does changing the plane of abduction influence shoulder muscle recruitment patterns in healthy individuals? Man Ther [Internet]. 2016 Feb [cited 2019 Sep 30];21:63–8. Available from: http://www.ncbi.nlm.nih.gov/pubmed/25920341
Saeterbakken AH, Olsen A, Behm DG, Bardstu HB, Andersen V. The short- and long-term effects of resistance training with different stability requirements. PLoS One. 2019;14(4):1–18.
Popov D V., Swirkun D V., Netreba AI, Tarasova OS, Prostova AB, Larina IM, et al. Hormonal adaptation determines the increase in muscle mass and strength during low-intensity strength training without relaxation. Hum Physiol. 2006;32(5):609–14.
Yasuda T, Fukumura K, Fukuda T, Uchida Y, Iida H, Meguro M, et al. Muscle size and arterial stiffness after blood flow-restricted low-intensity resistance training in older adults. Scand J Med Sci Sport. 2014;24(5):799–806.
Da Silva EM, Brentano MA, Cadore EL, De Almeida PV, Kruel LFM. Analysis of muscle activation during different leg press exercises at submaximum effort levels. J Strength Cond Res. 2008;22(4):1059–65.
Lantz J, McNamara S. Modifying the seated row exercise for athletes with shoulder injury. Strength Cond J (Allen Press. 2003;25(5):53–6.
Nachemson AL. The lumbar spine an orthopaedic challenge. Vol. 1, Spine. 1976. p. 59–71.
Wilke HJ, Neef P, Caimi M, Hoogland T, Claes LE. New in vivo measurements of pressures in the intervertebral disc in daily life. Spine (Phila Pa 1976) [Internet]. 1999 Apr 15 [cited 2018 Jul 16];24(8):755–62. Available from: http://www.ncbi.nlm.nih.gov/pubmed/10222525
Hall SJ. Basic Biomechanics [Internet]. 7th ed. HSSL; 2014 [cited 2018 Aug 27]. 560 p. Available from: https://www.amazon.com/Basic-Biomechanics-Hall-ebook/dp/B00HZ3B57M
Downloads
Publicado
Edição
Seção
Licença
Direitos Autorais para artigos publicados nesta revista são do autor, com direitos de primeira publicação para a revista. Em virtude da aparecerem nesta revista de acesso público, os artigos são de uso gratuito, com atribuições próprias, em aplicações educacionais e não-comerciais, desde que seja dada a atribuição. Esta obra foi licenciada com uma Licença Creative Commons Atribuição 4.0 Internacional - CC BY
