Funcional sênior : uma proposta de treinamento físico geral para o condicionamento físico de idosos

Abstract

Purpose: verify the effects of a pre-choreographed exercise protocol elaborated to condition and/or maintain the strength, balance, flexibility, endurance, agility and motor coordination in elder people, and compare the performance of two groups with different volume training. Methods: 32 elderly people were distributed in two groups, being one group with weekly frequency of 2 sessions and the other with 3 sessions. Each session of this training protocol consisted of 12 parts of training, in the following order: warm-up, lower limbs strengthening, upper limbs strengthening, aerobic 1, physical balance, agility, aerobic 2, motor coordination, sensory balance, aerobic 3, lower limbs flexibility and upper limb flexibility (cool down). All these physical capabilities were analyzed from specific tests for each one. Results: There was improvement (p <0.05) in maximal strength, non-dominant limb unipodal balance, upper limbs asymmetry flexibility, endurance, agility and motor coordination of the elderly, with no significant difference between groups. Conclusion: The Funcional Sênior was able to improve and physically condition in its practitioners in different physical capacities in a period of 12 weeks, being it two or three weekly sessions.