Comparação entre a carga de uma repetição máxima determinada de forma isolada e em um conjunto de exercícios realizados em diferentes ordens, mas em uma mesma sessão
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Data
2018-02-21
Autores
Carli, João Paulo Costa de
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Universidade Estadual Paulista (Unesp)
Resumo
A carga obtida pelo teste de 1RM é constantemente utilizada em porcentagens para prescrição de treinamento resistido. Em geral, quando este teste é utilizado, recomendava-se realizar até quatro exercícios por dia, com o intuito de um quinto exercício não ser influenciado pelos anteriores, o que demandaria muitos dias de avaliações para a obtenção da carga de 1RM em diferentes exercícios prescritos para um programa de treinamento, pois acreditava-se que a fadiga gerada por um teste poderia afetar os seguintes. Procurando investigar esta questão, o objetivo principal do presente estudo foi investigar se ocorrem diferenças entre as cargas de 1RM determinadas em oito exercícios executados de forma isolada e em três sequências distintas quanto à ordem de realização e organização dos exercícios. Os objetivos específicos foram: 1) Comparar as cargas de 1RM determinadas em oito exercícios realizados isoladamente com as cargas obtidas em sequências distintas; 2) Analisar os valores de lactacidemia obtidos nas sessões de testes isolados, comparando-os com os valores obtidos nas sequências; 3) Analisar o comportamento da percepção subjetiva de esforço (PSE) durante as sessões de testes e 4) Comparar as cargas de 1RM absolutas e relativas à massa livre de gordura (MLG) entre mulheres e homens. Trinta voluntários participaram do estudo e foram divididos em dois grupos, sendo que o grupo 1 foi composto por 15 mulheres com idade (média ± desvio padrão) de 22,6 ± 2,1 anos, massa corporal de 63,40 ± 10,20 kg, estatura de 1,61 ± 0,08 metros e percentual de gordura de 27,11 ± 4,76 % e o grupo 2 foi composto por 15 homens com idade de 22,9 ± 3,0 anos, massa corporal de 79,90 ± 5,50 kg, estatura de 1,78 ± 0,07 metros e percentual de gordura de 14,08 ± 5,85 %. Todos os voluntários eram praticantes de exercício resistido há pelo menos 3 meses. Foram realizadas até duas sessões de familiarização com os oito exercícios testados no estudo que foram Supino Reto, Leg Press, Tríceps Pulley, Cadeira Extensora, Puxador Costas, Agachamento, Rosca Direta e Mesa Flexora. Posteriormente foram realizadas sessões de testes de 1RM isoladas para cada exercício. Após a etapa de testes de 1RM isolada, foram iniciadas as sessões para a determinação da carga de 1RM dos mesmos oito exercícios realizados em três sequências distintas no que tange à ordem de realização dos exercícios. Não houve diferenças estatísticas entre as cargas de 1RM obtidas nos oito exercícios realizados de forma isolada e nas três sequências (p > 0,05) nos dois grupos. Não houve aumento significativo na lactacidemia nem da PSE quando comparados os valores obtidos de forma isolada e nas três sequências. Quanto à comparação entre os grupos, as cargas de 1RM absolutas dos homens foram significativamente superiores às obtidas pelas mulheres em todos os exercícios. No entanto, não foram encontradas diferenças estatísticas entre as cargas de 1RM relativas à MLG de homens e mulheres para os exercícios Leg Press (5,88 x 6,34 kg), Cadeira Extensora (1,46 x 1,59 kg) e Agachamento (2,05 x 2,17 kg). Mediante estes resultados conclui-se que é possível determinar a carga de 1RM de oito exercícios em sequência sem que haja influência de fadiga gerada nos exercícios iniciais, permitindo que a prescrição da carga em treinamento resistido seja realizada com menor gasto de tempo.
The load obtained in the 1RM test is constantly used in percentages for resistance training prescription. Generally when this test is used it is recommended to use up to four exercises in a session with the purpose of not letting a fifth exercise be influenced by the priors, which demands several days for evaluation for the determination of 1RM in the exercises of a training program because it was believed that the fatigue caused by a test could affect the next ones. To investigate such matter, the main purpose of the present study to investigate if there are differences between 1RM loads determined in eight isolate exercises and in three distinct sequences of execution. The specific purposes were: 1) To compare the loads of 1RM determined in eight exercises performed in isolation with the loads obtained in different sequences; 2) to analyze the values of blood lactate obtained in the isolated test sessions, comparing them with the values obtained in the sequences; 3) to analyze the behavior of ratings of perceived exertion (RPE) during the test sessions; 4) to compare 1RM loads as absolute values and relative to fat-free mass (FFM) between men and women. Thirty volunteers participated in the study and were divided in two groups. Group 1 consisted of 15 women with age (average ± standard deviation) 22.6 ± 2.1 years, body mass 63.40 ± 10.20kg, height 1.61 ± 0,08m, and body fat percentage of 27.11 ± 4.76% and group 2 consisted of 15 men with age 22.9 ± 3.0 years, body mass 79.90 ± 5.50kg, height 1.78 ± 0.07m and body fat percentage of 14.08 ± 5.85%. all volunteers had a minimal experience of three months with resistance training. Up to two familiarization sessions were performed with the eight exercises employed in the study: bench press, leg press, triceps extension, knee extension, lat pull down, squat, biceps curls and knee flexion. After familiarization, isolate test sessions were performed for each exercise. Past the isolate tests, volunteers were submitted to test sessions with the eight exercises in distinct orders of execution. There were no statistical differences between 1RM loads achieved isolate and in each of the three sequences (p > 0.05) for both groups. No significant increases were found in blood lactate and RPE between isolate test and sequences. Regarding the comparison between groups, absolute 1RM loads were significantly higher for men compared to women in all exercises. However, no significant differences were found between men and women for 1RM loads relative to FFM on leg press (5.88 vs. 6.34kg), knee extension (1.46 vs. 1.59kg) and squat (2.05 vs. 2.07). Through these results it is concluded that it is possible to determine 1RM loads of eight exercises in sequence with no interference from fatigue generated at the early tests, allowing for the prescription of the load in resistance training to be less time-consuming.
The load obtained in the 1RM test is constantly used in percentages for resistance training prescription. Generally when this test is used it is recommended to use up to four exercises in a session with the purpose of not letting a fifth exercise be influenced by the priors, which demands several days for evaluation for the determination of 1RM in the exercises of a training program because it was believed that the fatigue caused by a test could affect the next ones. To investigate such matter, the main purpose of the present study to investigate if there are differences between 1RM loads determined in eight isolate exercises and in three distinct sequences of execution. The specific purposes were: 1) To compare the loads of 1RM determined in eight exercises performed in isolation with the loads obtained in different sequences; 2) to analyze the values of blood lactate obtained in the isolated test sessions, comparing them with the values obtained in the sequences; 3) to analyze the behavior of ratings of perceived exertion (RPE) during the test sessions; 4) to compare 1RM loads as absolute values and relative to fat-free mass (FFM) between men and women. Thirty volunteers participated in the study and were divided in two groups. Group 1 consisted of 15 women with age (average ± standard deviation) 22.6 ± 2.1 years, body mass 63.40 ± 10.20kg, height 1.61 ± 0,08m, and body fat percentage of 27.11 ± 4.76% and group 2 consisted of 15 men with age 22.9 ± 3.0 years, body mass 79.90 ± 5.50kg, height 1.78 ± 0.07m and body fat percentage of 14.08 ± 5.85%. all volunteers had a minimal experience of three months with resistance training. Up to two familiarization sessions were performed with the eight exercises employed in the study: bench press, leg press, triceps extension, knee extension, lat pull down, squat, biceps curls and knee flexion. After familiarization, isolate test sessions were performed for each exercise. Past the isolate tests, volunteers were submitted to test sessions with the eight exercises in distinct orders of execution. There were no statistical differences between 1RM loads achieved isolate and in each of the three sequences (p > 0.05) for both groups. No significant increases were found in blood lactate and RPE between isolate test and sequences. Regarding the comparison between groups, absolute 1RM loads were significantly higher for men compared to women in all exercises. However, no significant differences were found between men and women for 1RM loads relative to FFM on leg press (5.88 vs. 6.34kg), knee extension (1.46 vs. 1.59kg) and squat (2.05 vs. 2.07). Through these results it is concluded that it is possible to determine 1RM loads of eight exercises in sequence with no interference from fatigue generated at the early tests, allowing for the prescription of the load in resistance training to be less time-consuming.
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Palavras-chave
Teste de 1RM, Exercício resistido, Diferentes formas de realização, Percepção subjetiva de esforço, 1RM test, Resistance training, Order of execution, Ratings of perceived exertion