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A flexibilidade no treinamento do atleta de alto rendimento

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Prof. Dr. Estélio H. M. Dantas.....

Prof. Titular da UFRRJ e da UCB

INTRODUÇÃO

A Flexibilidade foi definida por Holland (1986), citado por ALTER (1988, p. 3) como a qualidade física responsável pela "...amplitude de movimento disponível em uma articulação ou conjunto de articulações.". Esta definição poderia ser complementada e enunciada como: "Qualidade física responsável pela execução voluntária de um movimento de amplitude angular máxima, por uma articulação ou conjunto de articulações, dentro dos limites morfológicos, sem o risco de provocar lesão." (DANTAS, 1998, p. 33).

Falar em flexibilidade é portanto, se referir aos maiores arcos de movimentos possíveis nas articulações envolvidas. Como a prática desportiva exige a utilização completa dos arcos articulares especificamente envolvidos nos gestos desportivos, fica muito difícil, se não impossível, a performance de alto rendimento sem se dispor de um bom nível de flexibilidade nos segmentos musculares empenhados.

Quanto mais alta for a exigência de performance, mais atenção deve ser dada à flexibilidade. Ressalte-se que isto não significa alcançar o máximo possível de mobilidade. A flexibilidade, ao contrário de todas as outras qualidades físicas, não é melhor quanto maior for. Existe um nível ótimo de flexibilidade para cada desporto e para cada pessoa, em função das exigências que a prática exercerá sobre o aparelho locomotor e a estrutura dos seus componentes (ligamentos, articulações, músculos e outras estruturas envolvidas).

Um nível de flexibilidade acima do desejado, além de não acarretar melhora da performance nem diminuição do risco de distensão muscular, propiciará aumento da possibilidade de luxações (DANTAS, 1995, p. 51; KRIVICKAS & FEINBERG, 1996 e TWELLAAR, VERSTAPPEN, HUSON & VANMECHELEN, 1997).

O treino de alto rendimento se fundamenta nos Princípios Científicos do Treinamento Desportivo (DANTAS, 1998, p. 39-56). Com a flexibilidade não poderia ser diferente. O texto dos parágrafos precedentes apenas destaca a necessidade de serem levados em conta os preceitos de dois dos citados Princípios:

  •  
    • Individualidade Biológica
    • Especificidade

Para trabalhar a flexibilidade do atleta de alto rendimento, visando obter o máximo de resultados com o mínimo de riscos, será necessário um conhecimento bastante amplo dos três fatores envolvidos: as características biológicas do atleta, as exigências específicas do desporto e os fundamentos fisiológicos e metodológicos da flexibilidade.

METODOLOGIA DO TREINAMENTO DA FLEXIBILIDADE

 

Treinar a flexibilidade é uma necessidade encontrada praticamente por todos os preparadores físicos, devido a extrema importância que esta qualidade física apresenta para os desportos. ACHOUR Jr. (1996 p.103) sobre o assunto ensina: "A flexibilidade é importante para o atleta melhorar a qualidade do movimento, para realizar habilidades atléticas com grandes amplitudes de movimento e reduzir os riscos de lesões músculo-articulares. ".

A intensidade utilizada no treinamento, estabelecerá diferentes níveis de exigência sobre os parâmetros corporais, provocando efeitos distintos. Assim, ao se variar a intensidade do estímulo, alterar-se-á tanto a forma de trabalho como o efeito observado sobre o organismo. O Quadro 1 apresenta alguns exemplos ilustrativos desta afirmação.

QUADRO 1: Influência da Intensidade de Treinamento Sobre o Tipo de Efeito Obtido.

Parâmetro

Nível de Exigência

Submáximo

Máximo

Sistema de Transporte de Energia

Treinamento Aeróbico

Treinamento Anaeróbico

Contraposição à Resistência ao Movimento

Treinamento da Resistência Muscular Localizada

Treinamento da Força Muscular

Rapidez de Execução de Gestos Desportivos

Coordenação Motora

Velocidade de Movimento

Amplitude de Movimento

Utilização plena do arco de movimento existente

Ampliação do arco máximo alcançado

A lógica da diferenciação das formas de trabalho em função dos diferentes níveis de intensidade, acarreta a necessidade de se estabelecer diferenças entre as formas máxima e submáxima de treinamento da flexibilidade. Assim, o trabalho submáximo será denominado de Alongamento e o máximo de Flexionamento. ALTER (1996, p. 97), citando Doherty (1971), indica que se pode trabalhar a flexibilidade (flexibility) de duas formas: stretching (alongamento) e overstretching (sobrealongamento).

Não importa o nome que se dê, o importante é definir a existência de duas formas distintas de se trabalhar a flexibilidade, com as características apresentadas no Quadro 2.

 

QUADRO 2: Diferenças Entre o Alongamento e o Flexionamento.

Característica

Alongamento

Flexionamento

 

Efeito Fisiológico

Deformação dos componentes plásticos (mitocôndrias, retículo sarcoplasmático, sistema tubular, ligamentos e discos intervertebrais)

Ação sobre os mecanismos de propriocepção: Fuso Muscular, no caso de insistência dinâmica e Órgão Tendinoso de Golgi se a insistência for estática

 

Efeito Durante a Performance

Facilita a execução dos movimentos e aumenta sua eficiência pela pré-deformação desejável dos componentes plásticos

Devido à ação residual da resposta proprioceptiva, provoca contratura se houver sido realizado flexionamento dinâmico ou, diminuição do tônus no caso do atleta realizar insistência estática imediatamente antes da prova

Utilização

Durante o aquecimento e na volta-à-calma

Seções de treinamento para aumentar a flexibilidade

O flexionamento como se viu, é stricto sensu, a forma de treinamento da flexibilidade (solicitação máxima). Ele pode ser feito de três formas: por meio de insistências estáticas (Método Passivo), por meio de insistências dinâmicas ou balísticas (Método Ativo) e os Métodos de Facilitação Neuromuscular Proprioceptiva.

É importante se enfatizar que o fator diferenciador entre o alongamento e o flexionamento é exclusivamente a intensidade e não a velocidade de execução ou a estrutura do aparelho locomotor que é prioritariamente afetada. O Quadro 3 esquematiza a afirmação da sentença anterior.

QUADRO 3: Fatores Diferenciadores Entre o Alongamento e o Flexionamento.

Quanto à Intensidade do

Quanto ao Tipo de Insistência

Trabalho

Estática

Dinâmica

Sub-máxima

Alongamento Passivo

Alongamento Ativo

Máxima

Flexionamento Estático

Flexionamento Dinâmico

Quanto à Estrutura Prioritariamente Afetada

Articulação e Componentes Plásticos

Componentes Elásticos em Série

 

 

Métodos Ativos (ou Flexionamentos Dinâmicos)

Consistem na realização de exercícios dinâmicos, que devido à inércia do segmento corporal, resulta num momento de natureza balística, provocando trabalho nas estruturas limitantes do movimento. Cada músculo deve ser submetido a três ou quatro séries de 10 a 20 repetições cada uma, alternada com movimentos de soltura.

A realização de movimentos de amplitude máxima, em velocidade, estimula o Fuso Muscular, acarretando o Reflexo Miotático ou Reflexo de Estiramento. Este reflexo provoca contração da musculatura que está sendo estirada. Devido a esta reação proprioceptiva, neste tipo de Flexionamento, a estrutura limitante ao movimento é, via de regra, a musculatura antagonista e em especial, os componentes elásticos em série (parte das fáscias de tecido conjuntivo que ficam entre duas fibras musculares e entre estas e o tendão) dos citados grupos musculares. Estes métodos enfatizam, portanto, a Elasticidade Muscular.

Na década passada, alguns estudiosos russos estiveram testando um novo processo de realização deste método (ISSURIN, LIEBERMANN & TENENBAUM, 1994), que consistia na estimulação vibratória do músculo (44 Mz., com amplitude de 03 mm.). Os efeitos desta metodologia, embora superiores à forma clássica de aplicação, são inferiores aos obtidos por meio da Facilitação Neuromuscular Proprioceptiva.

A contra indicação destes métodos é devida as repetidas trações a que são submetidos os componentes elásticos em série e os tendões, capazes de diminuir a sustentação do segmento corporal considerado e até mesmo indicando a possibilidade de mini-comprometimento da Força Explosiva (MAGNUSSON, SIMONSEN & KJAER, 1996; TAYLOR, DALTON, SEABER & GARRETT, 1990).

Método Passivo (ou Flexionamento Estático)

Para se empregar este método deve-se, lentamente, chegar ao limite normal do arco articular do atleta (limiar entre o alongamento e o flexionamento), forçar suavemente além deste limite, aguardar cerca de seis segundos e realizar novo forçamento suave, procurando alcançar o maior arco de movimento possível. Neste ponto, o arco articular obtido deve ser mantido por 10 a 15 segundos (DANTAS, 1998, p.75). A rotina deve ser repetida por três a seis vezes, com intervalo de descontração entre elas. O objetivo deste método é o aumento da Flexibilidade pelo incremento prioritário sobre a Mobilidade Articular.

Diversos profissionais insistem em recomendar tempos de permanência maiores dos que os indicados, baseados em vagas experiências pessoais, sem o indispensável respaldo da ciência. Os cientistas que estudaram o assunto, ficam mesmo com os tempos indicados. BORMS, VAN ROY SANTES & HAENTJENS (1987), indicam como ideal um tempo de insistência de 10 segundos e chegaram a conclusão que tempos de 20 ou 30 segundos são desnecessários. Já Madding, wong, hallum & medeiros (1987), comparando os efeitos provocados por insistências de 15, 45 e 120 segundos, verificaram não haver qualquer vantagem na utilização de insistências com mais de 15 segundos.

Para superar as dúvidas que possam persistir quanto à eficácia de aumentar o tempo de insistência para conseguir um melhor efeito de treinamento, cabe citar o trabalho de BANDY, IRION & BRIGGLER (1997), que compararam os efeitos de insistências de 30 e de 60 segundos, com uma ou três repetições e não encontraram diferenças significativas entre os resultados.

Um estudo que se opõe ao que foi exposto até aqui, de BANDY & IRION (1994), aponta melhoras de flexibilidade depois de seis semanas de treinamento, nos grupos que realizaram insistências de 30 e de 60 segundos, sobre o grupo que realizou insistências de 15 segundos. No entanto, os autores consideraram o tempo total de atividade e não a insistência depois de se alcançar o arco máximo de movimento, detalhe que exige que estes resultados não sejam levados em consideração.

Recentemente, uma revisão bibliográfica realizada por KNUDSON (1998), sobre as mesmas referências já citadas, agrava as contradições apresentadas ao recomendar "(...) 4 a 5 insistências, mantidas por 15 a 30 segundos são recomendadas para cada grupo muscular.", incorrendo no entanto no mesmo erro dos autores citados no parágrafo anterior.

A tensão isométrica provocada pela insistência estática a que se submete o músculo, atua sobre o Órgão Tendinoso de Golgi, provocando um relaxamento da musculatura agonista, acarretando que o fator limitante do movimento seja, normalmente, a articulação. Por ser esta estrutura que suporta a força que se está realizando, ela tende a se adaptar, aumentando a extensibilidade de seus tecidos moles e diminuindo, desta forma, sua estabilidade. O fenômeno exposto torna contra indicado o Método Passivo para o treinamento da flexibilidade das articulações sujeitas a choques nos desportos de contato. (McNAIR & STANLEY,1996).

Métodos de Facilitação Neuromuscular Proprioceptiva (FNP)

Os processos que se utilizam da FNP para o treinamento da flexibilidade são os de maior eficácia (ALTER, 1988, p. 89; GODGES, MacRAE, LONGDON, TINBERG & MacRAE, 1989; MASSARA & SCOPPA, 1995; SURBURG & SCHRADER, 1997).

Originários dos estudos de Kabat (1952, citado por Dantas, 1998, p. 76), realizados inicialmente para fins terapêuticos, os princípios da FNP foram utilizados por Holtz (1967, Op. Cit.) para desenvolver o Scientífic Stretching for Sports (3S). À partir deste processo surgiram muitos outros, dos quais os principais são os apresentados no Quadro 4.

QUADRO 4: Efeitos dos Principais Processos de FNP

Efeito Observado Principalmente Sobre:

Processo

Mobilidade Articular

Sustentação-relaxação (Hold-relax), Reversão Lenta (Slow-reversal-hold-relax), Contração-relaxação (Contract-relax)

Elasticidade Articular

Contrações repetidas (Reapeted Contractions), Contração-relaxação do Agonista (Agonistic Reversal)

ALTER,1996, p. 91; dantas, 1998, p. 81.

Pode-se perceber que cada um dos métodos tem uma especificidade de aplicação, que indica sua utilização num contexto específico, acarretando problemas de gravidade variável, no caso de se tomar a opção errada.

SURBURG & SCHADER (1997) consultando 131 preparadores físicos, constataram que os processos mais utilizados são os de Contração-relaxação e de Sustentação-relaxação para aplicação no joelho, ombro e quadril. Por sua vez, os processos de Contrações repetidas e de Sustentação-relaxação-contração, vem sendo utilizados no cotovelo, quadril e joelho.

Flexibilidade e Periodização

O principal fator determinante na escolha do método de flexionamento utilizado, será, conforme foi explanado, a necessidade do aumento da flexibilidade. Este efeito será obtido, prioritariamente, devido ao aumento da mobilidade articular ou da elasticidade muscular.

As articulações sujeitas a choques nos desportos de contato devem ter preservada sua estabilidade pela ênfase no aumento da elasticidade muscular em detrimento da atuação sobre a mobilidade articular. O efeito inverso será desejável para o treinamento da flexibilidade dos grupos musculares que necessitam realizar sustentação de um segmento corporal ou que apresentarão contrações explosivas durante a performance.

Respeitando-se estes postulados básicos, chega-se a conclusão que o treino da flexibilidade de um atleta empregará métodos distintos para cada segmento corporal considerado, conforme o tipo de esporte que se está treinando.

A escolha do método adequado de treinamento de flexibilidade também será diretamente influenciado pela época da periodização que se esteja considerando. Como se sabe o macrociclo será dividido, para fins de treinamento, em três períodos: o de Preparação, o de Competição e o de Transição.

No Período de Preparação ter-se-á duas fases, a Básica, com um característica de treinamento geral e a Específica, quando o atleta realiza as transferências de habilidades e capacidades necessárias à competição. Ao final deste período o atleta deve possuir todos os itens necessários a sua vitória desportiva.

No Período de Competição o atleta recebe o "polimento", o "ajuste fino" necessário à performance. Neste período ele não deve necessitar adquirir mais nada em termos de treinamento, apenas manter o que conseguiu no período anterior.

Por fim, no Período de Transição, o atleta é levado a um repouso ativo, capaz de o regenerar para o próximo macrociclo. Embora ele seja afastado de exigências técnicas e do ambiente habitual de treino, seu processo de aperfeiçoamento não sofre solução de continuidade, sendo enfatizada a aquisição das qualidades físicas de base, ao mesmo tempo que ele se recupera física e psicológicamente.

A ordenação do treinamento da flexibilidade ao longo do macrociclo, pode ser observada no Quadro 5.

 

QUADRO 5: Métodos de Treinamento da Flexibilidade a Serem Utilizados ao Longo da Periodização

Período

Fase

Método

Finalidade

Preparaçao

Básica

Flexionamento Ativo

Ênfase na Elasticidade Muscular, nas articulações que necessitam preservar sua estabilidade

Flexionamento Passivo

Ênfase na Mobilidade Articular, na musculatura que necessita potência ou sustentação

Específica

Flexionamento FNP

Obtenção do arco de movimento necessário para a performance

Competição

-

Alongamento

Manutenção da Flexibilidade obtida sem risco de provocar lesão

Transição

-

Flexionamento Passivo

Aumento do nível geral de Flexibilidade

Para determinar quais os movimentos que necessitam de maior amplitude e quanto de flexibilidade o atleta deve possuir em cada um deles, o preparador físico, juntamente com a comissão técnica, na Fase de Ante-projeto de Treinamento do Período de Pré-preparação, determina em quais gestos desportivos a qualidade física Flexibilidade se faz presente e qual a amplitude máxima necessária a uma performance ótima.

É importante ressaltar que durante o treinamento, deve-se procurar dotar o atleta de um arco articular cerca de 20% maior que sua necessidade de performance, para que possa realizar cada um dos gestos desportivos específicos do desporto sem esforço muscular desnecessário.

Tal fato pode ser compreendido com a explanação de DANTAS (1998);

Os últimos 10 a 20% do arco articular são caracterizados por apresentarem uma maior resistência ao movimento devido ao fato de se estar chegando ao limite de distensibilidade dos músculos, ligamentos e outros tecidos conjuntivos envolvidos. Assim, cada vez que se entra nesta Zona de Alta Resistência (ZAR), a pessoa se vê compelida a realizar um esforço extra, além do normalmente exigido para a execução do movimento. No caso de ser necessário realizar movimentos de grande amplitude, deve-se certificar de que se dispõe de uma margem de segurança de cerca de 20 % a mais do que o arco articular que vai ser utilizado. Esta precaução reduzirá o desgaste energético do atleta.(p. 48)

CONCLUSÃO

Uma vez determinados os movimento que necessitam de um boa flexibilidade, quais os métodos que serão utilizados para seu treinamento e qual a amplitude adequada para cada um destes arcos, o preparador físico montará uma "rotina" de exercícios que serão utilizadas quotidianamente, possibilitando sua memorização pelo atleta, para que, nos momentos psicologicamente desgastantes do período pré-agonista, ele possa executar o procedimento correto de alongamento de forma automatizada.

É importante se relembrar que a flexibilidade embora não seja uma qualidade física de importância prioritária na performance, se comparada com a força a velocidade ou a resistência, ela está presente em quase todos o desportos. Por isso também causa surpresa se constatar que talvez seja ela a qualidade física menos estudada. Este fato pode fazer com que seu treinamento seja mais influenciado por crenças e costumes do que por conhecimentos científicos.

 

REFERÊNCIAS BIBLIOGRÁFICAS

ACHOUR Jr., Abdallah. Bases para exercícios de alongamento. Relacionado com a saúde e no desempenho atlético. Londrina: Midiograf, 1996.

ALTER, Michael J. Science of stretching . 2nd. ed. Campaign: Human Kinetics, 1996.

ANDERSON, B. & BURKE, E.R. Scientific, medical, and practical aspects of stretching. Clinics in Sports Medicine. Philadelphia, v. 10, i. 1, p. 63-68, 1991.

BANDY, W. D. & IRION, J. M. The effect of time on static stretch on flexibility

of the hamstring muscles. Physical Theraphy , v. 74, n. 8, p. 845 – 850. 1994.

BANDY, W. D.; IRION, J. M. & BRIGGLER, M. The effect of time and frequency

on static stretch on flexibility of the hamstring muscles. Physical Theraphy , v. 77, n. 10, p. 1090 – 1096. 1997.

BORMS, J.; VAN ROY, P.; SANTENS, I. & HAENTJENS, A. Optimal duration of static stretching exercises for improvements of coxofemural flexibility. Journal of Sports Science. London, v. 5, i. 1, p. 39-47, 1987.

DANTAS, Estélio H. M. Flexibilidade, alongamento e flexionamento. 4a ed. Rio de Janeiro: Shape, 1998.

____________ . A prática da preparação física. 4a ed. Rio de Janeiro: Shape, 1998.

GODGES, j. j.; MacRAE, H.; longdon, c.; tinberg, c. & MacRAE, P. The effects of two stretching procedures on hip range of motion and gait economy. The Journal of Orthopaedic and Sports Physical Therapy. Malibu, p. 350-357, March 1989.

ISSURIN, V.; LIEBERMANN, D.G. & TENENBAUM, G. Effect of vibratory stimulation on maximal force and flexibility. Journal of Sports Sciences. London, v. 12, i. 6,p. 561-566, 1994.

KRIVICKAS, L. S. & FEINBERG, J. H. Lower-extremity injuries in college athletes - relation between ligamentous laxity and lower-extremity muscle tightness. Archives of Physical Medicine and Rehabilitation. Philadelphia. v. 77, i. 11, p. 1139-1143, 1996.

KNUDSON, Douane. Stretching: from science to pratice. The Journal of Physical Education, Recreation & Dance, v. 69, n. 3, p. 38 – 42, 1998.

MADDING, S.W.; WONG, J.G.; HALLUM, A. & MEDEIROS, J.M. Effect of duration of passive stretch on hip abduction range of motion. Journal of Orthopaedic and Sports Physical Therapy. Baltimore, v. 8, i. 8, p.409- 416, 1987.

MAGNUSSON, S.P.; SIMONSEN,E.B. & KJAER,M. Biomechanical responses to repeated stretches in human human hamstring muscle in vivo. American Journal of Sports Medicine. Waltham. v.24, i. 5, p.622-628, 1996

MASSARA, G. & SCOPPA, F. Proprioceptive Muscle Stretching. Journal of the Council for Health, Physical Education, Recreation, Sport and Dance. Reston. v. 31, i. 2, 38-43, 1995.

McNAIR, P. J. & STANLEY, S. N. Effect of passive stretching and jogging on the series elastic muscle-stiffness and range of motion of the ankle joint. British Journal of Sports Medicine. Oxford, v. 30, i. 4, p. 313-317, 1996.

NORKIN, Cynthia c. & WHITE, D. Joyce. Measurement of joint motion: a guide to goniometry. 2nd. ed. Philadelphia: F.A. Davies, 1995.

SURBURG, P. R. & SCHRADER, J. W. Proprioceptive neuromuscular facilitation techniques in sports medicine - a reassessment. Journal of Athletic Training, Dallas, v. 32, i. 1, p.34-39,1997.

TAYLOR, D.C.; DALTON, J.D.; SEABER, A.V. & GARRETT, W.E. Viscoelastic properties of muscle tendon units. The biomechanical effects of stretching. American Journal of Sports Medicine. Columbus, v. 18, i. 3, p. 300-309, 1990.

TWEllaar, m.; VERSTAPPEN, F. T. J.; HUSON, A. & VANMECHELEN, W. Physical characteristics as risk-factors for sport injuries - a 4-year prospective-study. International Journal of Sports Medicine, Stuttgard, v.18, i. 1, p. 66-71, 1997.

violan, M. a.; SMALL, E. W.; ZETARUK, M. N. & MICHELI, L. J. The effect of karate training on flexibility, muscle strength, and balance in 8 to 13-year- old boys. Pediatric Exercise Science, Champaign, v. 9, i. 1, p. 55-64, 1997.

 

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