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Authors
Abstract(s)
O aquecimento é usualmente considerado como uma parte integrante de qualquer plano de
treino, visando a prevenção de lesões e preparação para a atividade física a ser realizada. O
presente estudo pretendeu perceber efeito da utilização de diferentes intensidades de
aquecimento para o treino da força no supino, avaliando as respostas mecânicas (velocidade
média propulsiva, potência média propulsiva, perda de velocidade propulsiva e índice de
esforço), e respostas fisiológicas (frequência cardíaca- FC) e psicofisiológicas (perceção
subjetiva de esforço - PSE). Pretendeu-se assim comparar as alterações provocadas nestas
variáveis com a realização de um aquecimento com 40% ou 80% da carga e sem a realização
de qualquer tipo de aquecimento. Para isso, 25 indivíduos voluntários do sexo masculino entre
os 18 e os 28 anos de idade (22.19 ± 1.67 anos de idade) fizeram parte de um grupo
experimental. O protocolo utilizando intensidades leves de aquecimento, consistiu em seis
repetições com 40% da carga a realizar no treino, o protocolo utilizando intensidades elevadas
consistiu em seis repetições com 80% da carga a realizar no treino. A condição de controlo foi
realizada sem qualquer aquecimento prévio. Após a condição de aquecimento realizada, cada
indivíduo realizou o treino, constituído por 3 séries de 6 repetições com a carga de 80% 1RM.
O aquecimento com cargas superiores originou valores máximos da velocidade e potência
propulsiva 5.5% e 5.9% superiores à não realização de aquecimento, 3.9% e 4.4% superiores ao
aquecimento com cargas leves, respetivamente. Por sua vez, o aquecimento realizado com
cargas leves permitiu que os sujeitos desenvolvessem valores máximos de velocidade e de
potência média propulsiva 4.3% e 4.1%, respetivamente, acima dos valores registados
aquando da não realização de aquecimento. Quanto à frequência cardíaca e à perceção
subjetiva de esforço os resultados não foram significativos. No entanto, a perceção do esforço
parece tender a ser superior aquando da realização de aquecimento. Os resultados sugerem
que a realização de aquecimento é importante para a maximização da manifestação da força,
nos seus valores máximos. Para além disso, parecem sugerir que com intensidades de
aquecimento superiores, os valores da velocidade e da potência propulsivas são também eles
superiores.
Warming up is usually considered a part of any training plan, aiming to prevent lesions and to prepare for the upcoming physical activity. The present study aimed to verify the effect of using different intensities of warm-up routines for bench press training, evaluating the mechanical responses (mean propulsion velocity, loss of propulsive velocity and effort index), physiological responses (heart rate) and psychophysiological (rating of perceived effort). The goal was to compare the changes generated in these variables by warming up with an effort load of 40%, 80% or without any type of warm-up. 25 voluntary male participants between the ages of 18 and 28 (22.19 ± 1.67 years of age) were studied. The protocol utilising a low intensity warm-up consisted of 6 repetitions of 40% of the training load, the protocol utilising a high intensity warm-up consisted in 6 repetitions with 80% of the training load. The control one was the condition with no previous warm-up. After warm-up, each individual carried out a routine that consisted in 3 sets of 6 repetitions with an effort load of 80% 1RM. The warmup with a higher intensity load recorded maximum values of propulsive velocity and power 5.5% and 5.9% higher than when no warm-up was done, 3.9% and 4.4% higher than when a low intensity warm-up was done. The low intensity warm-up allowed the subjects to develop maximum values of propulsive velocity and power of 4.3% and 4.1%, respectively, above the values when no warm-up was done. Regarding the heart rate and the perceived effort the results were not significant. However, the perception of effort seemed to tend to be higher than when warm-up was done. The results suggest that warming up is important to maximize the manifestation of force, in its highest values. In addition, the results seem to suggest that with a higher intensity warm-up the values of propulsive velocity and power are as well higher.
Warming up is usually considered a part of any training plan, aiming to prevent lesions and to prepare for the upcoming physical activity. The present study aimed to verify the effect of using different intensities of warm-up routines for bench press training, evaluating the mechanical responses (mean propulsion velocity, loss of propulsive velocity and effort index), physiological responses (heart rate) and psychophysiological (rating of perceived effort). The goal was to compare the changes generated in these variables by warming up with an effort load of 40%, 80% or without any type of warm-up. 25 voluntary male participants between the ages of 18 and 28 (22.19 ± 1.67 years of age) were studied. The protocol utilising a low intensity warm-up consisted of 6 repetitions of 40% of the training load, the protocol utilising a high intensity warm-up consisted in 6 repetitions with 80% of the training load. The control one was the condition with no previous warm-up. After warm-up, each individual carried out a routine that consisted in 3 sets of 6 repetitions with an effort load of 80% 1RM. The warmup with a higher intensity load recorded maximum values of propulsive velocity and power 5.5% and 5.9% higher than when no warm-up was done, 3.9% and 4.4% higher than when a low intensity warm-up was done. The low intensity warm-up allowed the subjects to develop maximum values of propulsive velocity and power of 4.3% and 4.1%, respectively, above the values when no warm-up was done. Regarding the heart rate and the perceived effort the results were not significant. However, the perception of effort seemed to tend to be higher than when warm-up was done. The results suggest that warming up is important to maximize the manifestation of force, in its highest values. In addition, the results seem to suggest that with a higher intensity warm-up the values of propulsive velocity and power are as well higher.
Description
Keywords
1rm Aquecimento Força Intensidade