FIZIOLOŠKI ODGOVOR NA VIBRACIJSKI TRENING CIJELOG TIJELA U CILJU RAZVOJA JAKOSTI I SNAGE
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1 FIZIOLOŠKI ODGOVOR NA VIBRACIJSKI TRENING CIJELOG TIJELA U CILJU RAZVOJA JAKOSTI I SNAGE Erol Kovačević 1, Ensar Abazović 2, Fuad Babajić 3, Josipa Bradić 4 1 Fakultet sporta i tjelesnog odgoja, Univerzitet u Sarajevu 2 Kineziološki fakultet Sveučilišta u Splitu 3 Fakultet za tjelesni odgoj i sport, Univerzitet u Tuzli 4 Kineziološki fakultet Sveučilišta u Zagrebu UVOD Poznato je da svaka mišićna aktivnost sveobuhvatno angažira sve sustave organizma i aktivira fiziološke procese kao prirodni odgovor organizma na kineziološki utjecaj. Međutim, neosporno je da karakter i intenzitet mišićnog naprezanja određuju razinu fizioloških adaptacijskih mehanizama. Adaptacija predstavlja odgovor sustava na promjenu vanjske ili unutrašnje sredine odnosno sposobnost prilagođavanja novim uslovima rada. S tim u vezi interesantno je istražiti koji su fiziološki mehanizmi odgovorni za adaptaciju na promjenu gravitacijskih uvjeta kakve srećemo pri vibracijskom treningu cijelog tijela. Obzirom da se vibracijski trening cijelog tijela primarno upotrebljava za razvoj jakosti snage postoji nekoliko teorija o tome kako vibracija može imati pozitivne učinke na mišićnu funkciju. Kao prvo se spominje strukturalna adaptacija koja je jedan od primarnih odgovora organizma na trening s vanjskim opterećenjem. U tom smislu vibracijske sile uzrokuju povećano opterećenje na mišićni sustav sportaša što može dodatno potaknuti fiziološke procese odgovorne za mišićnu hipertrofiju. Druga teorija odnosi se na živčane čimbenike, koji su vjerojatno povezani sa povećanjem osjetljivosti refleksa istezanja, koji inicira kontrakcije mišića (Cardinale i Bosco, 2003; Roelants i sur., 2004). Treća teorija pretpostavlja da vibracijski trening može potaknuti adaptaciju endokrinog sustava. Naime, odgovori na vibracijski podražaj mogu u navratima pokrenuti specifične hormonalne odgovore koji se ogledaju u porastu nivoa testosterona i hormona rasta (Cardinale i Bosco, 2003). MORFOLOŠKA ADAPTACIJA Morfološka adaptacija je jedan od načina da se poveća mišićna jakost i snaga. Suština ovog tipa adaptacije na trening jakosti i snage leži u povećanju površine poprečnog presjeka mišića što se naziva hipertrofija. Povećanjem broja miofilamenata križnog mosta povećava se i sposobnost generiranja sile mišića. Teoretski, vibracijske sile, odnosno njihov utjecaj na mišićni sustav, mogle bi biti odgovorne za mišićnu adaptaciju koja se ogleda u hipertrofiji miofibrila. U tom smislu, kada subjekt stoji na vibracijskoj platformi izložen je povećanom opterećenju koje se ogleda u povećanom gravitacijskom ubrzanju te se stoga povećava mišićna aktivacija. (Cardinale i Lim, 2003; Roelants i sur., 2006). Ako subjekt može izvoditi čučnjeve na vibracijskoj platformi koristeći normalne parametre opterećenja, onda bi povećano opterećenje teoretski moglo izazvati veću mišićnu i skeletnu adaptaciju (Antonio, 2000; Behm, 1995). Prema tome, može se diskutirati da primjena vibracije pri treningu s vanjskim opterećenjem podiže intenzitet trenažnog opterećenja. Ovoj tvrdnji u prilog idu nalazi studije od (Marin i sur. 2011) koji navode da izometrijski polučučanj izveden na vibracijskoj platformi pri akceleraciji od (12 m/s 2-1,22 g do 89 m/s 2-9,07 g), mjereno površinskim EMG-om i RPE-om (subjektivni osjećaj zamora) odgovara istoj vježbi izvedenoj na Smith trenažeru sa opterećenjem 20 do 70 kg. Drugo moguće objašnjenje koje podupire mišićnu hipertrofiju je da su vibracije rezultirale većim rastezanjem kontraktilnih elemenata (direktno kroz sam tonični vibracijski refleks ili povećanjem kapaciteta da se podignu teža opterećenja putem istog fiziološkog mehanizma). Također samo istezanje može da bude esencijalni stimulus za mišićnu hipertrofiju (Goldberg i sur., 1975; Leivseth i sur.1989; Vandenburg, 1987). Na osnovu iznesenih činjenica vrlo je vjerojatno vibracija putem mehaničkih sila daje dodatni stumulus aktivnoj muskulaturi koji je odgovoran za strukturalne promjene odnosno hipertrofijske procese adaptacije. 191
2 Erol Kovačević, Ensar Abazović, Fuad Babajić, Josipa Bradić FIZIOLOŠKI ODGOVOR NA VIBRACIJSKI TRENING CIJELOG TIJELA U CILJU RAZVOJA JAKOSTI I SNAGE ŽIVČANO-MIŠIĆNA ADAPTACIJA Živčano-mišićna adaptacija na vibracijski podražaj (Slika 1) ili vibracijski trening je najčešće izučavana u studijama koje su se bavile pozadinskim mehanizmima utjecaja vibracijskog treninga na mišićnu jakost i snagu. Dobro je poznato da akutni učinak mehaničke vibracije na mišiće može da izazove mišićni refleks, koji se zove tonični vibracijski refleks (Martin i Park, 1997). Jedna od osnovnih teorija koja se tiče vibracijskog treninga govori da on može povećati živčano-mišićnu potencijaciju (Bosco i sur., 1998; Cardinale i Bosco, 2003; McBride i sur., 2004). Teoretski, vibracija uzrokuje da aferentni neuroni mišićnih vlakana postanu osjetljiviji na mišićno istezanje, što povećava aktivaciju alfa motornog neurona u reakciji. Na razini motorne jedinice, navodi se da tonični vibracijski refleks utječe primarno na sposobnost generiranja visoke stope početka aktivacije motorne jedinice (Bongiovanni i sur., 1990). Tijekom vibracijskog stimulusa, skeletni mišići su podvrgnuti malim promjenama mišićne dužine. Mehanička vibracija je sposobna izazvati (tonični naporan) utjecaj na mišiće koji su izloženi tzv. toničnom vibracijskom refleksu (Seidel, 1988). Ovaj refleks direktno aktivira mišićna vlakna, posreduje između živčanih signala aferentnog podražaja (Haghbarth, 1973) i aktivira mišićna vlakna putem velikih alfa motoneurona. Tonični vibracijski refleks također može da uzrokuje povećanje u jačini aktivacije motornih jedinica kroz aktivaciju mišićnih vlakana i polisinaptičkih veza (De Gail i sur., 1966) te povećanje facilitacije refleksne akcije motoneuronskog centra (baze) (Romaiguere i sur., 1993). Dodatno, jačanje pragova aktivacije motornih jedinica tijekom vibracijskog treninga cijelog tijela je očekivano da bude manje u usporedbi sa spontanim kontrakcijama (Romaiguere i sur., 1993), te će vjerojatno rezultirati bržom aktivacijom visokog praga motornih jedinica. Dalje, tonični vibracijski refleks može angažirati dodatne motoričke jedinice, preko mišićnog vretena, i polisinaptičke aktivacije. Ova reakcija može dovesti do povećanja motorne jedinice, povećane frekvencije i/ili poboljšane sinkronizacije, što omogućava bržu i silniju mišićnu kontrakciju kad je mišić prethodno brzo istegnut. Komi (2000) je našao dokaze da uključivanje refleksa za istezanje dovodi do porasta sile prilikom ekscentrično koncentrične mišićne kontrakcije. Stimulacija senzornih receptora i aferentnih putova pri vibracijskom treningu cijelog tijela može dovesti do mnogo efikasnijeg odgovora refleksa za istezanje. Senzorna stimulacija koja je osnova mišićne aktivnosti kod vibracijskog treninga cijelog tijela je ovdje krucijalna za facilitaciju ekscentrično koncentrične mišićne kontrakcije i poboljšanja visine vertikalnog skoka (Paradisis i Zacharoqiannis, 2007). Ako je mišićna potencijacija povećana na ovaj način, sportska izvedba koja koristi ekscentričnokoncentrične mišićne kontrakcije (reaktivni-pliometrijski pokreti), bi se trebala popraviti (Wilcock i sur., 2009). Na osnovu ovih spoznaja može se zaključiti da primjena vibracijskog podražaja može ubrzati prostornu i vremensku sumaciju živčanih impulsa, što u konačnici rezultira bržom i jačom mišićnom kontrakcijom. Većina studija koja je proučavala EMG aktivnost došla je do zaključaka da je vibracija cijelog tijela izazvala promjene EMG parametara te primarno utjecala na živčanu adaptaciju. Rittweger i sur. (2003) su istražili akutne učinke vibracijskog treninga cijelog tijela i otkrili su da je EMG frekvencija m.vastus lateralis tijekom izometrijskih kontrakcija i amplituda patelarnog refleksa značajno viša poslije 192 Slika 1. Živčano-mišićna adaptacija na vibracijski podražaj (Prema Cardinale i Bosco, 2003).
3 izvođenja čučnjeva sa primjenom vibracije, naspram iste vježbe bez vibracijske stimulacije. Ovo otkriće ukazuje na poboljšanu razdražljivost centralnog neurona, posebno na jačanje pretežnih brzo-kontraktilnih mišićnih vlakana. Također u prilog ovoj pretpostavci idu rezultati istraživanja od (Häkkinen i sur., 1987; 1988) koji su otkrili povećanu, integriranu EMG aktivnost kod elitnih dizača utega. Ovo istraživanje je ukazalo na moguću živčanu adaptaciju kod iskusnih, veoma jakih sportaša. Živčana adaptacija je korištena u obrazloženjima učinaka vibracijskog treninga cijelog tijela u studiji od (Torvinen, i sur., 2002; Burke i sur., 1996; Roll i sur., 1989; Kasai i sur., 1992). HORMONALNA ADAPTACIJA Hormonski odgovori na vibracijske podražaje (shema 2) bili su predmet istraživanja malog broja studija, međutim neke od tih studija (Bosco i sur., 2000; Kvorning i sur., 2006) su dokazale značajno veće učinke na produkciju anaboličkih hormona kod vibracijskih u odnosu na kontrolne grupe ispitanika. Hormoni koji su bili predmet izučavanja ovih studija su hormon rasta, testosteron i kortizol. Hormon rasta poznat je kao somatotropin, polipetidni hormon kojeg luči prednji režanj hipofize. Djeluje na mnoga tkiva izazivajući rast organizma, posebno dugih kostiju, te poboljšava sportske performanse (mišićnu masu, snagu i eksplozivnost). Utvrđen je prirodni porast koncentracije hormona rasta za vrijeme vježbanja, posebno kod utreniranih sportaša (Ostojić, 2006). Testosteron je androgeni anabolički steroidni hormon koji se nalazi u organizmu muškaraca i žena kao proizvod sekrecije spolnih žlijezda i kore nadbubrega (Ostojić, 2006). Kortizol je glikokortikoidni hormon kojeg luči kora nadbubrežne žlijezde kao odgovor na intenzivno vježbanje i stres. Ima snažan anti-inflamatorni efekat i pomaže u regulaciji metabolizma masti, ugljikohidrata i proteina (Ostojić, 2006). Bosco i sur. (2000) su pronašli veliko povećanje (>300%) hormona rasta i malo povećanje (oko 7%) testosterona kod subjekata koji su izvodili izometrijske čučnjeve na vibracijskoj platformi s ukupnim trajanjem vibracijskog opterećenja od 20 minuta po treningu. Također primijećeno je značajno smanjenje koncentracije kortizola nakon primjene vibracije. Druga studija (Kvorning i sur., 2006) usporedila je učinke primjene vibracije, konvencionalnog treninga s otporom i vibracijskog treninga primijenjenog uz konvencionalni trening s otporom na produkciju anaboličkih hormona. Uzorak od 28 netreniranih subjekata podijeljen je u 3 skupine: vibracijska (izvođenje čučnjeva bez opterećenja), trening s opterećenjem - čučnjevi (8-10 RM) i vibracija dodana treningu s opterećenjem tijekom 9 tjedana. Akutna reakcija/odgovor razine hormona rasta je značajno povećan (oko 20 i 23%) odmah i 15 minuta nakon izvedbe treninga s opterećenjem uz primjenu vibracija (8-10RM) u usporedbi sa vibracijom (oko 7% i 12%) ili trening s opterećenjem (oko 4 i 5%). Evidentno je da vibracijski podražaj ima značajan utjecaj na produkciju hormona čija se razina uobičajeno povećava prilikom tjelesnog vježbanja, ali je njihova koncentracija u plazmi značajno veća kada se primjenjuje intenzivno vježbanje u kombinaciji Slika 2. Hormonski odgovori na vibracijske podražaje (Prema Cardinale i Bosco, 2003). 193
4 Erol Kovačević, Ensar Abazović, Fuad Babajić, Josipa Bradić FIZIOLOŠKI ODGOVOR NA VIBRACIJSKI TRENING CIJELOG TIJELA U CILJU RAZVOJA JAKOSTI I SNAGE 194 sa vibracijskim treningom. Ove spoznaje navode na zaključak da postoji pozitivna veza između primjene vibracijskog treninga i produkcije anaboličkih hormona odnosno da postoji odgovor endokrinog sustava na vibracijske podražaje. ZAKLJUČAK Vjeruje se da je živčana promjena prvi (akutni) adaptacijski mehanizam skeletnih mišića na trening s otporom, zbog gotovo neposrednog povećanja jakosti i snage na početku treninga i odsustva (mjerljive) hipertrofije (Behm 1995; Carroll i sur., 2001; Sale, 1988). Točan mehanizam pomoću kojeg trening s otporom može poboljšati živčano mišićnu aktivaciju još nije poznat, ali ima nekoliko mogućih objašnjenja koja mogu izazvati ovo povećanje (npr. povećanje sinkronizacije motornih jedinica, ko-kontrakcija sinergističkog mišića ili povećana inhibicija antagonističkih mišića (Sale, 1988). Sigurno je da ove fiziološke mehanizme upotreba vibracijskih podražaja može značajno povećati preko toničnog vibracijskog refleksa, te prostorne i vremenske sumacije impulsa,što u konačnici rezultira boljom adaptacijom na vibracijski trening s vanjskim opterećenjem. S druge strane, moguće je da trening s otporom u kombinaciji sa vibracijom može povećati razine testosterona i hormona rasta poslije vježbe. Ako se ove razine povećavaju, to može pomoći povećanju mišićne hipertrofije, što ide u prilog prvoj hipotezi o fiziološkim odgovorima na vibracijski trening. Međutim, potrebno je još istraživanja da bi se sa velikom sigurnošću utvrdilo da li upotreba vibracije prilikom vježbanja dovodi do značajnog povećanja hormonalnih promjena u odnosu na druge načine vježbanja (Wilcock i sur., 2009). Malo je dokaza koji podržavaju teoriju strukturalne adaptacije pri vibracijskom treningu. Razlog tome je nedostatak studija o vibracijskom treningu koje su istražile promjene u poprečnom presjeku mišića. Međutim kako studije koje su uključivale EMG ukazuju na veću mišićnu aktivaciju pri vibracijskom treningu (Cardinale i Lim, 2003; Delecluse i sur., 2003; Roelants i sur., 2006), moguće je da se daljnjom upotrebom vibracijskog treninga povećava i mišićna hipertrofija (Wilcock i sur., 2009). Na osnovu ovih spoznaja može se zaključiti da bi mišićna hipertrofija mogla biti posljedica kronične adaptacije na vibracijski trening. Temeljem zaključaka dosadašnjih istraživanja koja su proučavala pozadinske mehanizme fiziološkog odgovora na vibracijski trening nemoguće je sa sigurnošću tvrditi koji od njih je primarno odgovoran za učinke na mišićnu jakost i snagu. Kao što to navode Luo i sur. (2005), ne postoji jasan konsenzus o mehanizmu pomoću kojeg vibracija može poboljšati živčano-mišićnu funkciju. LITERATURA 1. Antonio, J. (2000). Non-uniform Response of Skeletal Muscle to Heavy Resistance Training: Can Bodybuilders Induce Regional Muscle Hypertrophy. Journal of Strength and Conditioning Research, 14(1), Behm, D. G. (1995). Neuromuscular Implications and Applications of Resistance Training. Journal of Strength and Conditioning Research, 4, Bongiovanni, L. G., Hagbarth, K. E., & Stjernberg, L. (1990). Prolonged muscle vibration reducing motor output in maximal voluntary contractions in man. The Journal of Physiology, 423, Bosco, C., Cardinale, M. T., Colli, R., Tihanyi, J., Ducillard, C., & A, V. (1998). The influence of whole body vibration on jumping performance. Biology of Sport, 15(3), Bosco, C., Iacovelli, M., Tsarpela, O., Cardinale, M., Bonifazi, M., Tihanyi, J., et al. (2000). Hormonal responses to whole-body vibration in men. European Journal of Applied Physiology, 81(6), Burke, J. R., Schutten, M. C., Koceja, D. M., & Kamen, G. (1996). Age-dependent effects of muscle vibration and the jendrassik maneuver on the patellar tendon reflex response. Arch Phys Med Rehabil, 77, Cardinale, M., & Bosco, C. (2003). The use of vibration as an exercise intervention. Exercise and Sport Science Reviews, 31(1), Cardinale, M., & Lim, J. (2003). Electromyography activity of vastus lateralis muscle during wholebody vibrations of different frequencies. Journal of Strength and Conditioning Research, 17(3), Caroll, T. J., Riek, S., & Carson, R. G. (2001). Neural adaptations to resistance training: Implications for movement control. Sports Med, 31, De Gail, P., Lance, J. W., & Neilson, P. D. (1966). Differential effects on tonic and phasic reflex mechanisms produced by vibration of muscles in man. J Neurol Neurosurg Psychiatry, 29(1), Delecluse, C., Roelants, M., & Verschueren, S. (2003). Strength increase after whole-body vibration compared with resistance training. Medicine and Science in Sports and Exercise, 35, Goldberg, A. L., Etlinger, J. D., Goldspink, D. F., & C, J. (1975). Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports Exerc, 7,
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