{"id":2719,"date":"2015-03-06T14:30:38","date_gmt":"2015-03-06T14:30:38","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2719"},"modified":"2015-03-06T14:36:38","modified_gmt":"2015-03-06T14:36:38","slug":"treinamento-de-flexibilidade","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/06\/treinamento-de-flexibilidade\/","title":{"rendered":"Treinamento de Flexibilidade"},"content":{"rendered":"

3 estudos de interesse:<\/p>\n

Estudo 1<\/strong>
\nhttp:\/\/europepmc.org\/abstract\/med\/8531617<\/a>
\n\u2013 2 Grupos
\n\u2013 Treinamento de flexibilidade apenas
\n\u2013 Combina\u00e7\u00e3o de treino de for\u00e7a e treino de flexibilidade<\/p>\n

O grupo que pratica apenas flexibilidade apresentou um aumento na amplitude de movimento e na flexibilidade maior do que o grupo que combina exerc\u00edcios.<\/p>\n

Os resultados indicam que o grupo FO aumentou sua amplitude de movimento na abdu\u00e7\u00e3o do ombro em uma extens\u00e3o significativamente maior do que o grupo SF (P < 0,001), e nenhuma das altera\u00e7\u00f5es na amplitude de movimento para o grupo SF foi significativamente diferente das altera\u00e7\u00f5es no grupo de controle.<\/p><\/blockquote>\n

Estudo 2<\/strong>
\nhttp:\/\/ajs.sagepub.com\/content\/13\/4\/263.short<\/a>
\nA t\u00e9cnica de alongamento por contra\u00e7\u00e3o e relaxamento \u00e9 mais eficaz do que o alongamento bal\u00edstico tradicional.<\/p>\n

Quarenta e sete indiv\u00edduos do sexo masculino foram aleatoriamente distribu\u00eddos em 4 grupos diferentes. Tr\u00eas grupos de 10 indiv\u00edduos treinaram tr\u00eas vezes por semana com um m\u00e9todo modificado de contra\u00e7\u00e3o-relaxamento (CR) para melhorar a flexibilidade muscular. Dezessete indiv\u00edduos treinaram durante o mesmo per\u00edodo com um m\u00e9todo tradicional de alongamento bal\u00edstico (AB). Ap\u00f3s 30 dias (14 sess\u00f5es de treinamento), este \u00faltimo grupo passou a utilizar o m\u00e9todo CR. Os resultados mostraram que o m\u00e9todo CR foi significativamente mais eficaz do que o m\u00e9todo AB para melhorar a flexibilidade muscular nos quatro grupos musculares bilaterais estudados.<\/p><\/blockquote>\n

Estudo 3
\n<\/strong>Apenas para contradizer o primeiro estudo:<\/p>\n

Para testar a hip\u00f3tese de que o aumento da for\u00e7a muscular e da flexibilidade \u00e9 desenvolvido por meio de programas de treinamento espec\u00edficos, Quarenta e tr\u00eas adultos jovens saud\u00e1veis foram testados antes e depois de quatro interven\u00e7\u00f5es diferentes, realizadas duas vezes por semana durante 12 semanas: (a) apenas treinamento de resist\u00eancia<\/strong> (n = 13); (b) apenas treinamento de flexibilidade<\/strong> (n = 11); (c) treinamento de resist\u00eancia e flexibilidade<\/strong> (n = 9); e (d) nenhuma interven\u00e7\u00e3o (n = 10). N\u00e3o houve altera\u00e7\u00e3o na for\u00e7a ou na flexibilidade no grupo controle (p > 0,05).
\nO treinamento de resist\u00eancia melhorou a for\u00e7a muscular.<\/strong> seja isoladamente (114%; tamanho do efeito = 0,53; p < 0,001) ou em combina\u00e7\u00e3o com treinamento de flexibilidade (116%; tamanho do efeito = 0,66; p = 0,032), mas n\u00e3o alterou a flexibilidade<\/strong> (p = 0,610).<\/p>\n

A flexibilidade aumentou apenas com treinamento espec\u00edfico.<\/strong> (133%; p < 0,001) ou em combina\u00e7\u00e3o com treinamento de resist\u00eancia<\/strong> (118%; p < 0,001).<\/p>\n

Em conclus\u00e3o, em indiv\u00edduos jovens e saud\u00e1veis, o treinamento de resist\u00eancia isoladamente n\u00e3o aumentou a flexibilidade, mas O treinamento de resist\u00eancia n\u00e3o interferiu no aumento da amplitude de movimento articular.<\/strong> durante o treino de flexibilidade. Esses resultados corroboram a ideia de que um treino espec\u00edfico deve ser empregado para aumentar a for\u00e7a muscular ou a flexibilidade.<\/p><\/blockquote>","protected":false},"excerpt":{"rendered":"

3 studies of interest: Study 1 http:\/\/europepmc.org\/abstract\/med\/8531617<\/a> – 2 Groups – Flexibility training only – Strength training and Flexibility training combined Flexibility only group increase range of motion and flexibility more than the combined group The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Flexibility Training","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[56231,234785],"class_list":["post-2719","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-conditioning","tag-flexibility"],"yoast_head":"\nFlexibility Training - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/06\/treinamento-de-flexibilidade\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flexibility Training - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"3 studies of interest: Study 1 http:\/\/europepmc.org\/abstract\/med\/8531617 – 2 Groups – Flexibility training only – Strength training and Flexibility training combined Flexibility only group increase range of motion and flexibility more than the combined group The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/03\/06\/treinamento-de-flexibilidade\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - 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