CIA Biomecanica 2013
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Prof. Msc. Ewertton Bezerra
Biomecnica na prescrio
do exerccio: perspectivas
baseadas em evidncias
UNIVERSIDADE FEDERAL DO AMAZONASFACULDADE DE EDUCAO FSICA E FISIOTERAPIA
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1. Quais suas principais preocupaes?
2. Quais suas expectativas?
Reflexo
Responda em uma folha de papel
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O QUE VOC DEVE LER...
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www.ms-se.comwww.nsca-lift.org
ONDE BUSCAR A CINCIA DABIOMECNICA DO EXERCCIO DE FORA?
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COMO VOC
ESCOLHE O
EXERCCIOPARA O SEU
CLIENTE?
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Escolha
do
tipo
exerccio
Avaliao
Funcional
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FATORES DETERMINANTES PARA ESCOLHA
CSA
Conforto
Exerccio
Segurana
Ao
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FATORES DETERMINANTES PARA ESCOLHA
1. Conforto
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ATIVIDADE ELETROMIOGRFICA EM FUNO DO
ENCOSTO DO BANCO
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FATORES DETERMINANTES PARA ESCOLHA
2. Segurana
> projeo do mero> estresse capsular
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FATORES DETERMINANTES PARA ESCOLHA
3. Ao
1.Agonista;2.Antagonista;3. Sinergista4. Estabilizador
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QUEM QUEM NO EXERCCIO?Cinesiolgica
1. Agonista;Bceps braquial, braquial
2. Antagonista;Trceps braquial
3. Sinergista
Braquioradial
4. Estabilizador
Core
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QUEM QUEM NO EXERCCIO?Biomecnica
1. Agonista;Braquial
2. Antagonista;
Gravidade, Trceps braquial
3. Sinergista
Bceps braquial,
4. EstabilizadorEsp: coracobraquial
Geral: Core
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Anatomia
Cinesiologia
Escolha
do
tipo
exerccio
Avaliao
Funcional
Biomecnica
Treinamento
de Fora
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Intervalo
Volume
Escolha
do
tipo
exerccio
Frequncia
Exerccio
Ordem do
Exerccio
Intensidade
Periodizao
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Pr-alongamento:Energia Elstica
PONTOS IMPORTANTES
Carga Elevada
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PONTOS IMPORTANTES
Encurtamento:Insuficincia Ativa
> Tenso > UmsCarga BAIXA > fadiga
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PONTOS IMPORTANTES
Cadeia Aberta x Fechada
Mudanas no ponto de tenso
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DIVISO DO EXERCCIO
Como decidir:
1. Segmento;2. Articulao3. Poro
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DIVISO DO EXERCCIO
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Fazendo as distines!!!National Strength and Conditioning AssociationVolume 26, Number 6, pages 3437
Tronco-Coluna-Estabilizadores
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Mostrando os detalhes!!!
National Strength and Conditioning AssociationVolume 26, Number 6, pages 3437
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Estabilizadores
Locais
Distino entre os exerccios:
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Estabilizadores
Globais
Distino entre os exerccios:
ANTERIOR
POSTERIOR
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Quem quem?
MS-Ombro-Estabilizadores
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MS-Ombro-Estabilizadores
RI RE
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A ESCOLHA DO
EXERCCIO
EST BASEADAEM?
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NOVO CONCEITO
PRTICA BASEADA EM EVIDNCIAS
Fora e condicionamento baseada
em evidncias uma abordagemsistemtica para a formao de atletase clientes baseada na melhorevidncia atual dos artigos depesquisa e raciocnio profissional.''
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PRTICA BASEADA EM EVIDNCIASPasso Tarefa Descrio
1 Desenvolver a questo Especificamente definir a Populao, Interveno,Comparao, Resultados e Tempo (PICOT)Population, Intervention, Comparison, Outcome,Time
2 Evidncias Pesquisa artigos de reviso; discutir com outrostreinadores e acadmicos
3 Avaliar a evidncia Pesa-se a evidncia de acordo com a suareprodutibilidade e potencial de vis
4 Incorporar a prova
prtica
Deciso deve basear-se na fora de pesquisa
disponvel atleta de provas ou cliente preferncias,restries oramentais e julgamento profissional
5 Reavaliar as evidncias Fique a par da literatura atual para assegurar queas prticas esto alinhadas com as recentes
descobertas cientficas
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EXEMPLO BASEADO EM EVIDNCIAS
Um programa de treinamento de resistnciarealizado com 3 sries por exerccio para
membros superiores superior ao realizadocom 1 srie por exerccio quando aplicado
entre 8 e 12 semanas para melhorar do
desempenho mximo no teste de 1 RM noagachamento em mulheres saudveis no
treinados?
GERAL
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EXEMPLO BASEADO EM EVIDNCIAS
As modificaes da posio do p (rot. Int;rot. Ext e Neutra) no exerccio panturrilha emp ocasiona mudanas na atividade musculardo grupo muscular trceps sural em diferentes
pblicos?
EXERCCIO COMO FOCO
PICOT
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Como entender o movimento!
FATORES DETERMINANTES PARA ESCOLHA
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FATORES DETERMINANTES PARA ESCOLHA
3. Ao
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COMO
FORTALECER A
MUSCULATURA
ESTABILIZADORA?
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ALTERNATIVAS
PRTICAS
PARA OS
ROTADORES
TOWNSEND et al. (1991)
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7271
69
62 62
55
60
65
70
75
Abduo no plano da escpula IR
Abduo no plano da escpula ER
Flexo
Desenvolvimento
Abduo
Pico de atividade (% da CVM)
EMG do DELTIDE
TOWNSEND et al. (1991)
93 92 88
71
0
30
60
90
Abduo Horizontal IR
Abduo Horizontal ER
Remada
Extenso
anterior posterior
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Morey J. Kolber and Kristina S. BeekhuizenJason Lantz, NSCA, 31 (2), 38-40, 2009
SUPRAESPINHOSO
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DELTODE
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Variaes
Estas adaptaes no
mudam a ao muscular,
porm diminuem a
sobrecarga na coluna
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A INCLINAO DO
BANCO MODIFICA A
AO MUSCULAR?
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Objetivo: This study compared the activation of the clavicular head and the
sternocostal head of the pectoralis major and the anterior deltoid when performing the
bench press at several different angles.
Metodologia: Fifteen healthy male subjects participated in this study. Subjects
performed the chest press exercise at 0 (flat bench), 28, 44, and 56 above
horizontal using 70% of their respective 1 repetition maximum for each angle. Five
repetitions. Electromyography (EMG) activity of the clavicular and sternocostal
heads of the pectoralis major along with the anterior deltoid.
J Strength Cond Res 24(7): 19251930, 2010
Trebs, AA, Brandenburg, JP, and Pitney, WA. An electromyography analysis of 3 muscles surrounding
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Trebs, AA, Brandenburg, JP, and Pitney, WA. An electromyography analysis of 3 muscles surroundingthe shoulder joint during the performance of a chest press exercise at several angles. J Strength CondRes 24(7): 19251930, 2010
Teste de fora mxima
Deltode Anterior
Trebs, AA, Brandenburg, JP, and Pitney, WA. An electromyography analysis of 3 muscles surrounding
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Trebs, AA, Brandenburg, JP, and Pitney, WA. An electromyography analysis of 3 muscles surroundingthe shoulder joint during the performance of a chest press exercise at several angles. J Strength CondRes 24(7): 19251930, 2010
Peitoral (clavicular) Peitoral (esternal)
Aplicaes prticas: The flat or horizontal bench position preferentially targets the sternocostalhead (commonly referred to as the lower part of pectoralis major), whereas an inclined positionof approximately 44 is required to effectively recruit the clavicular head (commonly referred to asthe upper part of pectoralis major) and the anterior deltoid
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Agora vamos
pensar na
largura da
pegada e dos
ps
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Poro Esternaldo PM
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Deltode Anterior
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Objetivo: Verificar o efeito dasdiferentes larguras de base naatividade EMG em diferentes msculosdo MI durante agachamento
Concluso: As diferentes larguras debase no alteram a atividade EMG nosdiferentes msculos do MI duranteagachamento.
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Objetivo: Quantificar as foras e aes musculares quandoda realizao do agachamento e do leg press em diferentestcnicas
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Resultados:
O agachamento mais efetivo no desenvolvimento dafora muscular quando comparado com LPH e LPL; No foram apresentadas diferenas entre os msculostestados no LPH com o LPL, exceo feita ao
gastrocnmio no LPL;
Durante a fase concntrica o agachamento gera maioratividade EMG no RF, VL, VMO do que o LPH;
O agachamento gera maior atividade nos isquiostibiaisdo que o LPH e LP;
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PESO LIVRE
ou
GUIADO?
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Objetivo: The purpose of this experiment was to determine whether free weight orSmith machine squats were optimal for activating the prime movers of the legs andthe stabilizers of the legs and the trunk
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Resultados: Electromyographic activity was significantly higher in thegastrocnemius, biceps femoris, and vastus medialis, during the free weight squatcompared to the Smith machine squat (p , 0.05)
Concluso: The free weight squat maybe more beneficial than the Smith
machine squat for individuals who arelooking to strengthen plantar flexors,knee flexors, and knee extensors
Apliacaes We found a 43% highermuscle activation during the free weightsquat compared to the Smith machine
squat. Activation of the knee extensorsand flexors and ankle plantar flexorswere higher during free weight squat,whereas activation of the trunkstabilizers was similar across the 2exercises
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J Strength Cond Res 24(3): 779784, 2010
Objetivo: The purpose of this study was to compare muscle activation of theanterior deltoid, medial deltoid, and pectoralis major during a Smith machine andfree weight bench press at lower (70% 1 repetition maximum [1RM]) and higher(90% 1RM) intensities
Concluso: The results of this study suggest that strength coaches should considerchoosing the free weight bench press over the Smith machine bench press becauseof its potential for greater upper-body muscular development
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E OS DIFERENTES
EXERCCIOS?
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SUPINO COM
BARRA OU
HALTERES?
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Grande Dorsal
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Deltide Posterior
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Trceps Cab. Longa
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PUXADA
PRONADA
OU
SUPINADA?
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J Strength Cond Res 24(7): 18951900, 2010
Resultados: 1. The findings
from this study indicate that a
pronated grip is optimal for
training the LD in an anterior
LP D.
2. there is no difference
between narrow and wide grip
widths with a pronated griporientation
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Objetivo: This study compared a conventional pull-up
and chin-up with a rotational exercise using
PerfectPullupTM twisting handles.
Metodologia: Twenty-one men (24.9 6 2.4 years) and 4women (23.5 6 1 years) volunteered to participate.
Electromyographic (EMG) signals were collected with
DE-3.1 double-differential surface electrodes at a
sampling frequency of 1,000 Hz. The EMG signals
were normalized to peak activity in the maximum
voluntary isometric contraction (MVIC) trial and
expressed as a percentage. Motion analysis data of the
elbow were obtained using Vicon Nexus software.
J Strength Cond Res 24(12): 34043414, 2010
Youdas,JW,Amundson,CL,Cicero,KS,Hahn,JJ,Harezlak,DT,and Hollman JH Surface electromyographic activation
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and Hollman, JH. Surface electromyographic activationpatterns and elbow joint motion during a pull-up, chin-up, orPerfect PullupTM rotational exercise. J Strength Cond Res24(12): 34043414, 2010
Aplicaes prticas:
1. The 7 muscles of the back,shoulder, arm, and trunk
examined in the present study
during the pull-up and chin-up
displayed high to very high
muscle activation at a level
that would be appropriate for
strength training
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CADEIA ABERTA
OU
FECHADA?
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QUAL A GRANDE DIFERENA NA ATIVIDADE EMG?
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VALE A PENA EXECUTAR
O EXERCCIO EM
DIFERENTESADM?
J Strength Cond Res 24(6): 15781583, 2010
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Objetivo: The purpose of the study was to examine the effect of ROM at different loads
on the electromyographic (EMG) activity of 8 preselected muscles.
1. clavicular head of pectoralis
major;
2. anterior deltoid (AD);
3. medial deltoid (MD);
4. posterior deltoid (PD);
5. upper trapezius (UT);
6. middle trapezius (MT),
7. long head of triceps (LHT)
8. teres minor (TM).
Paoli, A, Marcolin, G, and Petrone, N. Influence of different ranges of motion on selective recruitment ofh ld l i th itti ilit l t hi t d J St th C d R 24(6)
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shoulder muscles in the sitting military press: an electromyographic study. J Strength Cond Res 24(6):15781583, 2010
1. clavicular head of pectoralis major (PMCH); 2. anterior deltoid (AD); 3.
medial deltoid (MD); 4. posterior deltoid (PD); 5. upper trapezius (UT); 6.
middle trapezius (MT); 7. long head of triceps (LHT) 8. teres minor (TM).
Paoli, A, Marcolin, G, and Petrone, N. Influence ofdiff t f ti l ti it t f
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different ranges of motion on selective recruitment ofshoulder muscles in the sitting military press: anelectromyographic study. J Strength Cond Res24(6): 15781583, 2010
Aplicaes prticas:
1. The results of study showed that the highest EMG activity is obtained by performing the
exercise with a complete ROM; so, if the primary purpose is the development of strength,
incomplete ROMs should be avoided
2. Secondly, even if some fitness handbooks (Frederick, CH. Hardcore Bodybuilding. A Scientific
Approach. Chicago, IL: Contemporary Books, 1993) report that an incomplete ROM could elicit
the activation of the deltoid, our study does not agree completely with those statements
3. In fact, in all the conditions we tested, deltoid and trapezius were synergic muscles in the
humerus abduction, and the only effect of the employment of incomplete ROMs was a decrease
of their electrical activity.
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PartialSquat
135O
ParallelSquat
90O
FullSquat
45O
Fase Concntrica
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PartialSquat
135O
ParallelSquat
90O
FullSquat
45O
Fase Concntrica
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PartialSquat
135O
ParallelSquat
90O
FullSquat
45O
Fase Concntrica
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PartialSquat
135O
ParallelSquat
90O
FullSquat
45O
Fase Excntrica
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Concluso: Agachamento Livre
O GM mais ativo durante oagachamento profundo;
O VL mais ativo durante o meio
agachamento, porm sem diferenas para
o AP;
O VM mais ativo durante oagachamento parcial (AP);
Na fase excntrica o VL e VM tematividades semelhantes como
antagonistas ao movimento de flexo.
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E O USO DA BOLA ou DA
PLATAFORMA
INSTVEL?
QUAL SEU OBJETIVO?
PROPRIOCEPO ARTICULAR
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COMO
OCORRE
O
CONTROLE?
PROPRIOCEPO ARTICULAR
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COMO
OCORRE
O
CONTROLE?
Willardson, J.M. Core stability training:Applications to sports conditioningprograms. J. Strength Cond. Res.21(3):979985. 2007
CORE
J Strength Cond Res 24(4): 10281033, 2010
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Objetivo: The aim of this study was to examine the effects of a stable surface (bench) vs. an
unstable surface (Swiss ball) on muscle activation when performing the dumbbell chest
press and shoulder press
anterior deltoid, pectoralis major,and rectus abdominus
Uribe, BP, Coburn, JW, Brown, LE, Judelson, DA, Khamoui, AV, andNguyen, D. Muscle activation when performing the chest press and
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Aplicaes prticas:
1. The results of this study showed no significant differences between surface types in meanconcentric and eccentric muscle activation when performing the dumbbell chest press and
shoulder press.
2. Secondly, even if some fitness handbooks (Frederick, CH. Hardcore Bodybuilding. AScientific Approach. Chicago, IL: Contemporary Books, 1993) report that an incomplete
ROM could elicit the activation of the deltoid, our study does not agree completely with
those statements
g y , p g pShoulder press on a stable bench vs. a swiss ball. J Strength Cond Res24(4): 10281033, 2010
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J Strength Cond Res 24(10): 27232730, 2010
The objective of this study
was to compare theproduction of force and
paraspinal muscle activity
between deadlifts carried out
in a standard way and with
different instability devices
(Bosu and T-Bow).
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J Strength Cond Res 24(10): 27232730, 2010
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J Strength Cond Res 24(10): 27232730, 2010
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J Strength Cond Res 24(10): 27232730, 2010
The inclusion of deadlift in a
program of neuromuscular
training guarantees highlevels of functionality without
the necessity of adding
instability elements, thus
favoring a corporal position
technically safer to the rachis
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ABDOMINAL LIVRE OU
NO APARELHO?
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J Strength Cond Res 22(6): 19391946, 2008
The purpose of this study was to examine theeffectiveness of a commercial abdominalmachine (Ab-Slide) and three commonabdominal strengthening exercises (abdominalcrunch, supine double leg thrust, and side bridge)
Ab Crunch
Ab Slide
Double Leg Thrust
Side bridge
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Prof. Msc. Ewertton Bezerra J Strength Cond Res 22(6): 19391946, 2008
Ab Crunch
Ab SlideDouble Leg Thrust
Side bridge
Concluso
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CUATCU
VALE A PENA
USAR O
APARELHO?
J Strength Cond Res 24(12): 34153421, 2010
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Objetivo: The purpose of this study was to compare the activation of the rectus abdominis
(RA), external oblique abdominis (EO), lower abdominal stabilizers (LASs), and lumbar
erector spinae (LES) during performance of 3 traditional trunk exercises vs. exercise on the
Ab Circle device
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J Strength Cond Res 24(12): 34153421, 2010Reto Abdominal
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J Strength Cond Res 24(12): 34153421, 2010Oblquo Externo
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J Strength Cond Res 24(12): 34153421, 2010Eretor da Espinha
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J Strength Cond Res 24(12): 34153421, 2010
Aplicaes Prticas:
1. The results of this study indicate that the anterior, posterior, and lateral trunkmusculature can be activated to similar or even greater levels by performing the 3
traditional trunk exercises vs. the Ab Circle;
2. From a muscle activation standpoint, the Ab Circle does not provide a superior
stimulus vs. the traditional trunk exercises when performed with body mass.
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E A VELOCIDADE
MODIFICA A AO DOS
MSCULOS
ABDOMINAIS?
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VOLUME 22 | NUMBER 3 | MAY 2008 |
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VOLUME 22 | NUMBER 3 | MAY 2008 |
Aplicaes prticas:
1. On the basis of the electromyographic data collected in this study, curl-up speed had animportant effect on neuromuscular demands
2. The faster curl-up speeds generated higher intensities of contraction and higher trunkcoactivation
3. Where specific strengthening of the RA is required, then the PB appears to be the mostfavorable exercise for strengthening because a higher level of RA muscle activity
4. it is believed that trunk dynamics had a significant impact on spinal loads the combinationof slow and moderately controlled speeds, along with static curl-ups, is generally
recommended for health, fitness, and rehabilitation programs
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COMO FORTALECER OS PARAVERTEBRAIS?
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QUAL A
FINALIDADE
DESTE EXERCCIO?
E A CADEIRA OU O STEP,
AJUDA NO QUE?
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E AS ROTAES NO
MEMBRO INFERIOR?
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Objetivo: Investigar as variaes EMG do VL, VM,e RF durantediferentes posies do p na extensora
Neutra
RE=TO
RI=TI
Po
sio
dos
ps
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Neutra
RE=TO
RI=TI
*Significantly different than NEU. **Significantly different than
all other conditions. Significantly different than TO.
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Concluses:
A atividade EMG do VL, VM,e RF sofremodificaes durante diferentes posies do p
na extensora de forma dinmica;A posio RI afeta mais o VL e VM e a REmais o RF;
Estas diferenas podem ser justificadas pelaao dinmica do movimento;
A aplicao destas diferenas esta diretamenteaplicada a recuperao de desequilbrios
musculares aps leso ou imobilizao
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Neutra
10o
20
Posi
o
dos
ps
- 10o
Objetivo: Verificar as modificaes darotao do p sobre EMG de 3diferentes msculos do MI durante oagachamento
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Neutra
- 10o10o
20
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NA FLEXORA DEVO
USAR FLEXO TOTAL DO
JOELHO?
Isquiostibiais (a) Torque
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(Onishi et al, 2002)
(b) ST
(c) SM
(d) BF LH
(e) BF SH
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E OS EXERCCIOS PARA
A PANTURRILHA:
SENTADO OU EM P?
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(Signoreli et al, 2002)
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E OS EXERCCIOS PARA
A PANTURRILHA: COM
OU SEM ROTAO DO
P?
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J Strength Cond Res 25(3): 634639, 2011
Objetivo: This investigation compared MG and LG activation during theoncentric phase (CP) and eccentric phase (EP) of the heel-raise
exercise using neutral (NE), internally rotated (IR), and externallyrotated (ER) foot positions.
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J Strength Cond Res 25(3): 634639, 2011
Aplicao Prtica: The results of
this study provide some initial
support to the common practice of
using different foot positions
during the heel-raise exercise in
an attempt to promote maximal
adaptations in the MG and LG
Reflexo
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Prof. Msc. Ewertton Bezerra
1. Suas preocupaes foram SANADAS?
2. Suas expectativas foram ATENDIDAS?
Reflexo
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OBRIGADO!!!!!
Prof. MSc. Ewertton [email protected]