Programa de treinamento resistido manual no desempenho neuromuscular em praticantes de jiu-jítsu brasileiro
Data
2020-10-26
Autores
Santos, Caio Marques Silva [UNIFESP]
Orientadores
Lambertucci, Rafael Herling [UNIFESP]
Tipo
Trabalho de conclusão de curso de graduação
Título da Revista
ISSN da Revista
Título de Volume
Resumo
O Jiu-jítsu brasileiro é uma arte marcial de luta corporalque exige diferentes capacidades biomotoras de seus praticantes, como força, velocidade, agilidade, potência aeróbia e anaeróbia. O treinamento de força é uma prática comum em diferentes esportes, incluindo as lutas, sendo o treinamento resistido manual (TRM) um treino de força alternativo, baseado numa técnica em que há aplicação de resistência manual durante a execução dos exercícios, ou seja, o professor ou parceiro de treino aplica, de forma manual, resistência oposta ao movimento executado pelo outro praticante ou aluno, logo não há necessidade do uso de equipamentos, utilizando apenas o corpo e sua força como resistência. Além disso, o TRM possui algumas vantagens quando comparado ao treinamento tradicional com pesos, é mais acessível, por não haver a necessidade de instrumentos com pesos. O objetivo deste estudo foi elaborar um protocolo de treinamento resistido manual que possa contribuir para o desenvolvimento das capacidades exigidas pelo Jiu-jítsu, podendo vir a ser utilizado no treinamento de seus praticantes. Para o desenvolvimento deste trabalho fez-se uma busca de artigos científicos nas bases de dados Pubmed, Scielo e Lilacs compreendidos nos últimos 15 anos nos idiomas português, espanhol e inglês, utilizando-se as palavras-chave: Jiu-jítsu, treinamento resistido manual, treinamento de força e treinamento alternativo. Foi elaborado um protocolo de Treinamento Resistido Manual, podendo ser realizado durante a sessão de treinamento de Jiu-Jitsu, visando os ganhos neuromusculares acometidos pela prática. Os praticantes devem ser submetidos a uma sequência de avaliações antes e após da aplicação do protocolo de exercícios, realizando quatro testes respectivamente na seguinte ordem: Salto Vertical; Teste de Arremesso de Bola Medicinal; Teste de agachamento; Suspensão na barra fixa. O protocolo do TRM deve ser aplicado por 5 semanas, três dias alternados. As sessões de exercício devem ser compostas por cinco exercícios, contemplando os grupos muscularesmultiarticulares e monoarticulares dos membros superiores e membros inferiores. Os exercícios devem ser realizados na seguinte ordem: supino reto deitado; remada fechada com a faixa; desenvolvimento aberto; flexão de joelhos deitado; extensão de joelhos deitado, quatro séries de 10 repetições, contendo intervalos de um minuto, com controle de carga através da Percepção Subjetiva de Esforço Adaptada (CR- Borg). Utilizando a zona de aplicação de resistência entre 8-9.
Brazilian Jiu-jitsu is a martial art of body fighting that requires different biomotor skills from its practitioners, such as strength, speed, agility, aerobic and anaerobic power. Strength training is a common practice in different sports, including fights, with manual resistance training being an alternative strength training, based on a technique in which manual resistance is applied during the execution of the exercises, the teacher or partner of training manually applies resistance opposite to the movement performed by the other practitioner or student, so there is no need to use equipment, using only the body and its strength as resistance. In addition, TRM has some advantages when compared to traditional weight training, it is more accessible, as there is no need for weighted instruments. The aim of this study was to develop a manual resisted training protocol that can contribute to the development of the skills required by Jiu-jitsu, and may be used in the training of its practitioners. For the development of this work, a search for scientific articles was carried out in the Pubmed, Scielo and Lilacs databases included in the last 15 years in Portuguese, Spanish and English, using the keywords: Jiu-jitsu, manual resistance training, strength training and alternative training. A Manual Resistance Training protocol was elaborated, which can be carried out during the Jiu-Jitsu training session, aiming at the neuromuscular gains affected by the practice. Initially, practitioners must undergo a sequence of assessments before applying the exercise protocol, pre-training, and after its completion, post-training, performing four tests respectively in the following order: Vertical Jump; Medicine Ball Throw Test; Squat test; Suspension on the fixed bar. The TRM protocol must be applied for 5 weeks, three alternate days. Exercise sessions should consist of five exercises, covering the multiarticular and monoarticular muscle groups of the upper and lower limbs. The exercises should be performed in the following order: supine; Row closed with the band; Open development; Bending of knees lying down; Lying knees extension, Three sets of 10 repetitions, containing one-minute intervals, with load control through the Subjective Perception of Adapted Effort (CR-Borg). Using the 8-9 resistance application zone
Brazilian Jiu-jitsu is a martial art of body fighting that requires different biomotor skills from its practitioners, such as strength, speed, agility, aerobic and anaerobic power. Strength training is a common practice in different sports, including fights, with manual resistance training being an alternative strength training, based on a technique in which manual resistance is applied during the execution of the exercises, the teacher or partner of training manually applies resistance opposite to the movement performed by the other practitioner or student, so there is no need to use equipment, using only the body and its strength as resistance. In addition, TRM has some advantages when compared to traditional weight training, it is more accessible, as there is no need for weighted instruments. The aim of this study was to develop a manual resisted training protocol that can contribute to the development of the skills required by Jiu-jitsu, and may be used in the training of its practitioners. For the development of this work, a search for scientific articles was carried out in the Pubmed, Scielo and Lilacs databases included in the last 15 years in Portuguese, Spanish and English, using the keywords: Jiu-jitsu, manual resistance training, strength training and alternative training. A Manual Resistance Training protocol was elaborated, which can be carried out during the Jiu-Jitsu training session, aiming at the neuromuscular gains affected by the practice. Initially, practitioners must undergo a sequence of assessments before applying the exercise protocol, pre-training, and after its completion, post-training, performing four tests respectively in the following order: Vertical Jump; Medicine Ball Throw Test; Squat test; Suspension on the fixed bar. The TRM protocol must be applied for 5 weeks, three alternate days. Exercise sessions should consist of five exercises, covering the multiarticular and monoarticular muscle groups of the upper and lower limbs. The exercises should be performed in the following order: supine; Row closed with the band; Open development; Bending of knees lying down; Lying knees extension, Three sets of 10 repetitions, containing one-minute intervals, with load control through the Subjective Perception of Adapted Effort (CR-Borg). Using the 8-9 resistance application zone
Descrição
Citação
SANTOS, Caio Marques Silva. Programa de treinamento resistido manual no desempenho neuromuscular em praticantes de jiu-jítsu brasileiro. 2020. 27 f. Trabalho de conclusão de curso de graduação (Educação Física) - Instituto de Saúde e Sociedade, Universidade Federal de São Paulo, Santos, 2020.