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Treino de Flexibilidade: Demonstração Práctica em 10 minutos

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Para citar:
Francisco Vilaça Lopes. Treino de Flexibilidade: Demonstração Práctica em 10 minutos [palestra com exercício]. Reunião da Equipa de Internos e Orientadores de Medicina Geral e Familiar do Barlavento Algarvio: Portimão (Portugal), Sala de Reuniões do Centro de Saúde, 25-2-2016. Diapositivos em http://migre.me/t58WJ

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Treino de Flexibilidade: Demonstração Práctica em 10 minutos

  1. 1. Treino de Flexibilidade Demonstração Práctica em 10 Minutos Francisco Vilaça Lopes vilaca.lopes@gmail.com Médico Interno do 4º Ano de Medicina Geral e Familiar, Portimão. Reunião da Equipa de Internos e Orientadores de M.G.F. do Barlavento Algarvio, Centro de Saúde de Portimão, 25-Fevereiro-2016
  2. 2. Recomendações American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Garber CE et. al. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59. doi: 10.1249/MSS.0b013e318213fefb.
  3. 3. Alongamentos Estáticos 1 vez por dia, de preferência com aquecimento prévio Depois (e não antes) dos treinos (força, cárdio, desporto etc.) ou do trabalho Quando houver contracturas musculares “simples” i.e. na AUSÊNCIA de fracturas ósseas, rupturas musculares, tendinites, entorses, hérnias discais, etc. (contractura “sentinela”) ou de feridas incisas, ortóteses, etc. Todos os grupos musculares excepto abdominais Movimento lento e sem balanços, sem desestabilizar as articulações Até sentir músculo esticado e desconforto ligeiro ( não é DOR ! ) 10-30 segundos por cada grupo muscular ( idosos 30-60 seg ) Respiração contínua sem manobra de Valsalva Voltar à posição inicial sem contrair as fibras alongadas i.e. ajudando com os outros músculos Segue-se sensação de relaxamento e bem-estar American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Garber CE et. al. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59. doi: 10.1249/MSS.0b013e318213fefb.
  4. 4. Praticar !!! https://youtu.be/KwcZhciUpK0
  5. 5. Resumo Título: Treino de Flexibilidade em 10 minutos Autor: Francisco Vilaça Lopes vilaca.lopes@gmail.com Instituição: UCSP Portimão, ACES Barlavento Algarvio, ARS Algarve, SNS Portugal. Resumo: O treino de flexibilidade considera-se a base do exercício físico saudável e quando bem realizado melhora a amplitude de movimentos, o equilíbrio, a postura, a satisfação com a actividade física e a qualidade de vida em geral. Diminui a fadiga pós- treino e a incidência de lesões associadas ao exercício, e pode ter também utilidade terapêutica nas patologias musculoesqueléticas mais simples e frequentes (contracturas musculares simples). O treino de flexibilidade é de fácil execução, apresenta poucos riscos na ausência de contraindicações, e na maioria dos casos pode ser realizado em 10 minutos. Devem ser alongados todos os principais grupos musculares e cada manobra deverá demorar perto de meio minuto, até esticar as fibras. Nesta sessão, um grupo de médicos de família e internos da especialidade experimentaram na práctica uma série completa de alongamentos estáticos, com agrado geral de todos os participantes. Palavras-chave [DeCS]: actividade física, exercício físico, flexibilidade, medicina geral e familiar, contractura muscular. Muito obrigado!

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