Effect of Flexibility Training Associated with Multicomponent Training on Posture and Quality of Movement in Physically Inactive Older Women: A Randomized Study

Abstract

Background: Multicomponent training has considerable adherence among older populations, but there is a lack of literature on the benefits of this training on older people’s posture. Literature also lacks stretching protocols that work the body in an integrated/unified way and respect the principle of individuality in exercise training. We evaluated the effect of a multicomponent training protocol combined or not with flexibility training in improving the posture and quality of movement in physically inactive older women, according to a score lower than 9.11 in the Modified Baecke Questionnaire for the Elderly (MBQE). Methods: 142 participants were evaluated and randomized in three training groups: multicomponent training (MT = 52), multicomponent and flexibility training (MFT = 43), and a control group (CG = 47). We evaluated joint amplitude using goniometry, flexibility with sit and reach and hands behind the back tests, quality of movement with the functional movement screen, and posture using biophotogammetry. Results: The MFT group had 15 parameters—flexibility and posture—with a very large effect size (ES > 1.30) and nine with average ES (0.50–0.79). MT presented two variables with large ES (0.80–1.25) and seven with average ES. CG presented three variables with high ES and five with average ES. Both interventions improved the quality of movement. Conclusions: These results demonstrate that 14 weeks of multicomponent and flexibility training in a group intervention can improve flexibility and posture levels in physically inactive older women.

Acute and Chronic Effects of Supervised Flexibility Training in Older Adults: A Comparison of Two Different Conditioning Programs

“…Higher improvements in hip ROM have been reported following 12 weeks (24 sessions, 60 min for each session) of pilates exercises (22%) [ 53 ]. Recently, Sobrinho et al [ 54 ] showed that adding stretching exercises to multicomponent training for 16 weeks is very effective at generating additional benefits for other physical variables (i.e., strength, agility and aerobic fitness).…”

Effects of Multicomponent Exercise Training on the Health of Older Women with Osteoporosis: A Systematic Review and Meta-Analysis

“…The combination of different physical capacities in the same exercise session is used in this training to address older people’s functional needs and health. This favors adherence through the proposal of socialization and participation in group activities [ 8 ].…”

“…Despite those benefits, the effects of multicomponent exercise training on the health of older women with osteoporosis are not clear. As osteoporosis is common in this population and multicomponent training shows high adhesion and adherence rates [ 8 ], it is important to know the effects of this modality in older women with osteoporosis.…”

Efeito do treino cognitivo aliado ao treinamento físico no desempenho cognitivo, aspectos biopsicossociais e nos biomarcadores sanguíneos ADAM10, BACE1 e BDNF de adultos e idosos: associação com polimorfismos genéticos

“…O treino multicomponente é um tipo de treino que trabalha três ou mais capacidades físicas em uma sessão de treino, incluindo força muscular, equilíbrio, flexibilidade, agilidade e capacidade cardiorrespiratória (SOBRINHO et al, 2021;TRAPÉ et al, 2017). Evidências de uma revisão sistemática sobre os efeitos deste treinamento em idosos demonstram que o treino multicomponente pode minimizar os efeitos fisiológicos de um estilo de vida sedentário, reduzindo o desenvolvimento e a progressão de doenças crônicas e condições incapacitantes (BOUAZIZ et al, 2016).…”

“…Ambas as tarefas foram realizadas de forma simultânea e isolada por 35 minutos cada. Na parte final do treinamento (volta à calma), foram realizados exercícios ativos de alongamento, massagem, métodos de relaxamento e meditações por 5 minutos(ALMEIDA et al, 2019b;SOBRINHO et al, 2021).A intensidade do treinamento foi controlada pela Escala de Borg, uma escala subjetiva de esforço. O objetivo com a Escala de Borg era atingir entre 6 e 7 (em uma escala de zero a 10) em cada sessão, representando exercício físico de intensidade moderada.…”