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Effects of resistance training on flexibility of elderly women Article in Fitness & Performance Journal · September 2004 DOI: 10.3900/fpj.3.5.266.e
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doi:10.3900/fpj.3.5.266.e
EISSN 1676-5133
Effects of resistance training on flexibility of elderly women
Original Article Rodrigo Gomes de Souza Vale PROCIMH – Universidade Castelo Branco / RJ - Brasil LABIMH – UCB / RJ Grupo de Desenvolvimento Latino-Americano para a Maturidade – GDLAM
[email protected]
Rafaella Bauerfeldt Lopes PROCIMH – Universidade Castelo Branco / RJ - Brasil LABIMH – UCB / RJ
[email protected] Jefferson da Silva Novaes PROCIMH – Universidade Castelo Branco / RJ - Brasil Laboratório de Biociências da Motricidade Humana LABIMH – UCB / RJ Universidade Federal do Rio de Janeiro (EEFD-RJ) – Brasil; Bolsista da FUNADESP – SP / Brasil
[email protected] Estélio Henrique Martin Dantas PROCIMH – Universidade Castelo Branco / RJ - Brasil LABIMH – UCB / RJ Grupo de Desenvolvimento Latino-Americano para a Maturidade - GDLAM Bolsista de Produtividade em Pesquisa – CNPq
[email protected]
Juliana Boscher Torres PROCIMH – Universidade Castelo Branco / RJ - Brasil LABIMH – UCB / RJ Docente da Universidade Estacio de Sá - UNESA
[email protected] Karina Oliveira Martinho PROCIMH – Universidade Castelo Branco / RJ - Brasil LABIMH – UCB / RJ
[email protected]
VALE, R.G.S.; TORRES, J.B.; MARTINHO, K.O.; LOPES, R.B.; NOVAES, J.S.; DANTAS, E.H.M. Effects of resistance training on flexibility of elderly women. Fitness & Performance Journal, v.3, n.5, p. 266-271, 2004.
Abstract: This study aimed to investigate the effects of resistance training on flexibility of the elderly women (strength group, SG, n=11, Χ = 66.3 ± 7.84 years old/control group, CG, n=11, Χ =65.1 ± 3.33 years old). They participated in a resistance training (75-85% 1RM) for 16 weeks, 2 days a week. Statistic treatment used was paired sample “t” test, using a SPSS 10.0 for Windows program. Tests showed significant results of the SG in the maximum strength and flexibility. These data suggest that training programs can improve the performance of activities of daily life with a training of only 2 days a week.
Keywords - resistance training, strength, flexibility, autonomy, elderly. Correspondence to:
Rua Oscar Clark, 805 – Pq. Mataruna – CEP 28970-000 – Araruama – RJ Submitted: July / 2004
Accepted: August / 2004
Copyright© 2004 por Colégio Brasileiro de Atividade Física, Saúde e Esporte 266
Fit Perf J
Rio de Janeiro
3
5
266-271
Sep/Oct 2004
RESUMO
RESUMEN
Efeitos do treinamento de força na flexibilidade de mulheres idosas
Efectos del entrenamiento de fuerza en la flexibilidad de mujeres mayores
O objetivo deste estudo foi verificar os efeitos do treinamento resistido na flexibilidade de idosas (grupo de força, GF, n=11, Χ = 66,3 ± 7,84 anos/grupo controle, GC, n=11, Χ =65,1 ± 3,33 anos). Elas foram submetidas a um treinamento resistido de força (75-85% 1RM) por 16 semanas, 2 dias/semana. O tratamento estatístico utilizado foi o teste “t” de Student pareado, através do programa SPSS 10.0 for Windows. Os testes mostraram resultados significativos do GF no ganho da força máxima e na flexibilidade. Os dados sugerem que o programa de treinamento pode melhorar o desempenho das atividades da vida diária da amostra com um treinamento de apenas 2 dias/semana.
Palavras-chave - treinamento resistido, força, flexibilidade, autonomia, idoso.
El objetivo de este estudio fue a verificar los efectos del entrenamiento resistido en la flexibilidad de mayores (grupo de fuerza, GF, n=11, Χ = 66,3 ± 7,84 años/ grupo control, GC, n=11, Χ =65,1 ± 3,33 años). Ellas habían sido sometidas a un entrenamiento resistido de fuerza (75-85% 1RM) por 16 semanas, 2 días/ semana. El tratamiento estadístico utilizado fue el test “t” de Student pareado, a través del programa SPSS 10.0 fuere Windows. Los tests mostraron resultados significativos del GF en la ganancia de la fuerza máxima y en la flexibilidad. Los datos sugieren que lo programa de entrenamiento puede mejorar el desempeño de las actividades de la vida diaria de la muestra con un entrenamiento de sólo 2 días/semana. Palabras clave - entrenamiento resistido, fuerza, flexibilidad, autonomía, mayor.
INTRODUCTION Modifications related to aging on the musculoskeletal system constitutes, maybe the strongest source of concern of the elderly (Robergs; Roberts, 2002). To Weineck (2000), the shortening of muscular body mass and muscular strength muscular is one of the most known manifestations in this period of life. This loss, referred as sarcopenia, is shown as an important factor for the contribution for the shortening of functional capacity during aging. Owing to these process, individuals will gradually be losing strength, what makes difficult the daily acitivities (Frontera; Bigard, 2002). Posner et al. (1995) affirm that strength training increases the performance in daily life activities. According to ACSM (2003), resisted strength training help to preserve and improve this physical quality in elderly individuals. This can prevent falls, improve mobility and counter-balance weakness and muscular fragility. Weineck (1999) points out that strength and flexibility development is very significant in the health and welfare improvement of any individual. And Dantas et al. (2002) affirm that flexibility, together with strength, allows the elderly to be more independent in carrying out the daily life activities, for it shortens the injury risks. Thus the maintenance of muscular strength, or its improvement, allows any individuals to be less physiologically stressed-out (ACSM, 2003). Dantas (2002) reports that a balanced motricity enhances the body, values the self-concept and self-esteem, creating, at the same time, some health and productive interdependence from the environment, friends, relatives, and social group to which the elderly belong. Novaes et al. (2002) corroborate these observations, highlighting that the body aesthetic cannot be merely interpreted as vanity expression. The aggregation of this values for the elderly may provide some improvement in self-image and self-esteem, consequently life quality. Fit Perf J, Rio de Janeiro, 3, 5, 267, Sep/Oct 2004
OBJECTIVE This study aimed to investigate the effect of resisted training in terms of strength and flexibility of group of elderly women, and compare to the control group. The participant were apparently healthy, participants in a training program of a fitness center referred as Academia Capacidade Vital, in Brazil, in Araruama, Estate of Rio de Janeiro.
METHODOLOGY Sample The population consisted of elderly women, physically independently, aged 60-80 years, according to Spirduso’s classification (1995). In the first stage, the sample was formed from the randomized selection of 22 elderly women. In the second stage, this group was subdivided at random into a control group (CG, n=11, Χ =65.1 ± 3.33 years) and group of resisted strength training (SG, n=11, Χ =66.3 ± 7.84 YEARS), to be submitted to an experimental treatment.
Procedures The test of maximum load of 1 series of repetition (1RM) (Baechle; Groves, 1992) was used to evaluate the maximum strength, bench press exercises (BP), leg press (LE), pulley (PL), hack 45º (HACK), biceps curl exercise (BC), leg extension (LE), and triceps curl exercise in the pulley (RT). The angular test of flexibility evaluation was applied by the LABIFIE protocol of goniometry (DANTAS, 1999) in the following movements: shoulder abduction (AO), hip flexion (HF), hip extension (HE) and knee flexion (KF). All the tests were carried out at the beginning and at the end of the study, for both groups (CG and SG). O SG were subjected voluntarily to a program of resisted training of strength from 75 to 267
85% of 1RM (Westcott; Baechle, 2001), for a period of 16 weeks, 2 days a week. Before the tests of 1RM, the individuals carried out 4 training sessions in order for them to learn about the exercise program (Ploutz-Snyder; Giamis, 2001). The collected data were analysed by means of descriptive and inferential statistics (test “t” de Student), using the SPSS 10.0 for Windows program. The selected group signed a written consent, according to the resolution of 196, on October, 10th, 1996, from Health Brazilian Council for ethic norms for research involving human being.
Instruments As instruments of evaluation of tests and application of experimental treatment, it was adopted: bodybuilding equipment (Trademark Apolo, Brazil); curl free weights (Trademark Body and Sould, Brazil); cadeira extensora com placas (Apolo, Brazil); ring hack 45º (Physicus, Brazil) and steel goniometer 360º (Cardiomed, Brazil).
Experimental Treatment The participants of the CG kept normally their daily life, respecting those who used to go for a walk in the morning. This group compromised not to do any physical programmed activity which involved Works of strength and/or flexibility for 16 weeks of the experiment, until the accomplishment of the post-test. The participants of the SG trained the same exercises of the test of maximum strength with approximately 50% of 1RM, with a series
of alternate exercise for segment, in the first 4 weeks. After the adaptation period, this group trained in the specific phase using 2 x 8 to 10 repetitions, with intervals from 1 to 2 minutes between the series and between the exercises. The wordload was between 75 to 85% of 1RM. The velocity was from slow to moderate. The exercises and the type of series were maitained. The workload control of training was made through a resource proposed by Baechle; Groves (1992, apud Novaes; Vianna, 2003), referred as “rule of two by two.” It consists of adjusting of workloads whenever the individuals carry out some exercises up to the superior limit (10 repetitions) for two sessions in a row. The breathing used was that of “passive elective” (Westcott; Baechle, 2001) for being more recommended for this age group. It is defined as a continuous breathing, expiring in the concentric phase of movement and inspiring in the excentric phase Both adaptation and especific phases have a 10-minute warm-up, with exercises which involved mobility of the major articulations. The relaxation lasted 5 minutes with stretching exercises with exercises of submaximum levels (Dantas, 1999) at the end of each session.
RESULTS AND DISCUSSION The results will be presented and discussed in three distinct groups: sample characteristics, comparison of maximum strength CG x SG (pre- and post-test) and comparison of flexibility CG x SG (pre- and post-test).
Table 01 - Sample characteristics SG (n=11) x CG (n=11)
weight 63.36 ± 10.60 64.59 ± 7.16 0.3183 0.7536
GF GC test “t” ind. value “p”
stature 1.537 ± 0.065 1.504 ± 0.042 -1.4119 0.1734
IMC 26.770 ± 3.545 28.52 ± 2.486 -1.3914 0.1794
Table 2 - Means of the Tests of 1RM SG x CG
Tests GC pré GC pós “t” par. GC pré GC pós “t” par.
SR 16.9±4.7 22.5±5.7 6.080 16.0±4.4 15.8±4.9 0.265
LP 46.4±12.1 69.1±21.2 5.061 47.3±13.5 49.1±12.2 1.491
PT 27.8±9.1 36.1±7.4 6.899 25.3±2.8 26.5±4.7 1.491
HACK 7±16.8 8±16.6 748 1±11.4 7±9.1 1.789
RB 5.9±1.1 8.2±1.1 11.656 4.4±0.5 4.7±0.5 1.936
EP 30.0±7.1 42.7±6.5 6.957 24.5±4.7 27.7±3.4 2.609
CK 11,7±2,5 16,4±2,5 7,455 12,3±2,1 12,8±2,4 1,000
tcrítico= 2,228 p < 0,05 Table 3 - Means of Tests of Goniometry (deggrees) SG x CG
tests GF pre GF post test “t” par. GC pre GC post test “t” par.
AO 184.2º ± 7.49 190.5º ± 6.06 4.494 179.6º ± 7.15 180.4º ± 6.01 0.798
FQ 99.2º ± 11.94 112.4º ± 9.89 4.651 102.9º± 4.78 97.8º ± 13.15 -1741
EQ 21.1º ± 6.55 30.8º ± 7.61 5.452 19.3º ± 3.93 17.4º ± 5.32 -1.505
FJ 141.5º ± 9.26 146.3º ± 7.06 2.962 142.1º ± 4.35 141.5º ± 3..0 -0.555
tcrítico = 2,228 p < 0,05 268
Fit Perf J, Rio de Janeiro, 3, 5, 268, Sep/Oct 2004
Sample Characteristics Initially, the sample (SG and CG) presented anthropometric characteristics. (cf. Table 1). By analyzing table 1, it can be observed that as for the anthropometric characteristics related to stature, weight and Body mass index (BMI), the groups of strength (SG) and control (CG) presented similar means for test “t” of independent samples, i.e., there was no significant difference among the means. These data indicate that the analysed groups was homogenous, for the “t” found was smaller than the critical “t” for p
