Caracterização e comparação do perfil da intensidade do esforço e do dispêndio energético entre o treino "as many rounds/reps as possible" e o reino "as fast as possible"
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2017
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Objetivo: A presente dissertação de mestrado teve como principal objetivo caraterizar, e
comparar, o perfil da intensidade de esforço e o dispêndio energético no treino “as many rounds/reps
as possible” (AMRAP) e no treino “as fast as possible” (AFAP).
Método: Foi efetuada uma revisão sistemática de literatura (RSL) onde se sumariou o
CrossFit, nomeadamente nos protocolos de treino AMRAP e AFAP. Posteriormente foi realizado um
estudo observacional discritivo onde se investigou as diferenças entre os dois protocolos de treino
(AMRAP e AFAP) ao nível de frequência cardíaca, dispêndio energético e escala subjectiva de
esforço. Participaram no estudo 20 participantes, 11 do género masculino e 9 de género feminino,
com idades entre os 20-43 anos, treinados á pelo menos 6 meses habitantes na zona da Expo.
Resultados: Foram implicados 6 artigos na RSL, onde se verificou que os protocolos de alta
intensidade, nomeadamente os protocolos de CrossFit, promovem melhoras significativas em todos
os componentes da condição física (principalmente a capacidade cardiovascular). Os resultados do
estudo observacional demonstraram que o protocolo de treino AFAP promoveu valores ligeiramente
superiores no Dispendio Energético (DE) e na Frequência Cardíaca (FC) média e estatisticamente
superiores na escala subjectiva de esforço (RPE), comparativamente ao protocolo de treino AMRAP.
Na FCmáx (%) o protocolo de treino AMRAP promoveu valores ligeiramente superiores. Alguns
destes resultados vão ao encontro dos resultados encontrados na RSL.
Conclusões: A realização deste estudo verificou que os dois protocolos de treino são
semelhantes a nível de FC, DE e RPE. Embora tenham existido diferenças entre os protocolos de
treino, apenas em um caso a diferença foi significativa (RPE) o que se explica pelo fato de serem
ambos protocolos de grandes intensidades (acima dos 85% Fcméd) promovendo dispêndios
energéticos elevados.
Objective: The main objective of this Master's Dissertation was to characterize and compare the profile of effort intensity and energy expenditure in the "as many rounds / reps as possible" (AMRAP) and as fast as possible (AFAP). Method: A systematic review of the literature (RSL) was done in which CrossFit was summarized, namely in the AMRAP and AFAP protocols. Subsequently, a discretionary observational study was conducted to investigate the differences between the two protocols (AMRAP and AFAP) at heart rate, energy expenditure and subjective effort scale. Twenty participants, 11 males and 9 females, aged 20-43 years, trained at least 6 months in the Expo area, Lisbon, participated in the study. Results: Six articles were implicated in RSL, where it was verified that the high intensity protocols, namely the CrossFit protocols, promote significant improvements in all components of the physical condition (mainly cardiovascular capacity). The results of the observational study demonstrated that the AFAP protocol promoted slightly higher values in Energy Dispensing (SD) and Heart Rate (FC) and statistically higher in the subjective effort scale (RPE) compared to AMRAP. In HRmax (%) the AMRAP protocol promoted slightly higher values. Some of these results are in line with the results found in RSL. Conclusions: The accomplishment of this study demonstrates that the two training protocols are similar at the level of HR, ED and RPE. Although there were differences between the two protocols, only one case was significant, which is explained by the fact that both protocols were of high intensities (above 85%) and promoted significant energy expenditures.
Objective: The main objective of this Master's Dissertation was to characterize and compare the profile of effort intensity and energy expenditure in the "as many rounds / reps as possible" (AMRAP) and as fast as possible (AFAP). Method: A systematic review of the literature (RSL) was done in which CrossFit was summarized, namely in the AMRAP and AFAP protocols. Subsequently, a discretionary observational study was conducted to investigate the differences between the two protocols (AMRAP and AFAP) at heart rate, energy expenditure and subjective effort scale. Twenty participants, 11 males and 9 females, aged 20-43 years, trained at least 6 months in the Expo area, Lisbon, participated in the study. Results: Six articles were implicated in RSL, where it was verified that the high intensity protocols, namely the CrossFit protocols, promote significant improvements in all components of the physical condition (mainly cardiovascular capacity). The results of the observational study demonstrated that the AFAP protocol promoted slightly higher values in Energy Dispensing (SD) and Heart Rate (FC) and statistically higher in the subjective effort scale (RPE) compared to AMRAP. In HRmax (%) the AMRAP protocol promoted slightly higher values. Some of these results are in line with the results found in RSL. Conclusions: The accomplishment of this study demonstrates that the two training protocols are similar at the level of HR, ED and RPE. Although there were differences between the two protocols, only one case was significant, which is explained by the fact that both protocols were of high intensities (above 85%) and promoted significant energy expenditures.
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Orientação: Raquel Barreto Madeira
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MESTRADO EM EXERCÍCIO E BEM-ESTAR, DESPORTO, EDUCAÇÃO FÍSICA, FREQUÊNCIA CARDÍACA, TREINO DESPORTIVO, CROSSFIT, ESTUDOS DE CASO, SPORT, PHYSICAL EDUCATION, HEART RATE, SPORTS COACHING, CROSSFIT, CASE STUDIES, DISPÊNDIO ENERGÉTICO, ENERGY EXPENDITURE