Adarq.org
Performance Area => Peer Reviewed Studies Discussion => Topic started by: TKXII on April 09, 2012, 10:23:41 pm
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All studies on static stretch programs show increases in 1RM
Even if only one side is stretched. Mechanism?
http://journals.lww.com/nsca-jscr/Abstract/2012/03000/A_10_Week_Stretching_Program_Increases_Strength_in.33.aspx
Chronic Static Stretching Improves Exercise Performance
http://www.nasm.org/1/HFPN/Research_Library/Research_Summaries/Flexibility/Chronic_Static_Stretching_Improves_Exercise_Performance/
(http://www.nasmpro.com/uploadedImages/digital_assets/Publications/Author_Bio/Table1.JPG)
http://www.ncbi.nlm.nih.gov/pubmed/21969080
J Strength Cond Res. 2011 Dec;25(12):3391-8.
Resistance training vs. static stretching: effects on flexibility and strength.
Morton SK, Whitehead JR, Brinkert RH, Caine DJ.
Source
Department of Physical Education, Exercise Science, and Wellness (PXW), University of North Dakota, Grand Forks, North Dakota, USA.
Abstract
Morton, SK, Whitehead, JR, Brinkert, RH, and Caine, DJ. Resistance training vs. static stretching: Effects on flexibility and strength. J Strength Cond Res 25(12): 3391-3398, 2011-The purpose of this study was to determine how full-range resistance training (RT) affected flexibility and strength compared to static stretching (SS) of the same muscle-joint complexes in untrained adults. Volunteers (n = 25) were randomized to an RT or SS training group. A group of inactive volunteers (n = 12) served as a convenience control group (CON). After pretesting hamstring extension, hip flexion and extension, shoulder extension flexibility, and peak torque of quadriceps and hamstring muscles, subjects completed 5-week SS or RT treatments in which the aim was to stretch or to strength train the same muscle-joint complexes over similar movements and ranges. Posttests of flexibility and strength were then conducted. There was no difference in hamstring flexibility, hip flexion, and hip extension improvement between RT and SS, but both were superior to CON values. There were no differences between groups on shoulder extension flexibility. The RT group was superior to the CON in knee extension peak torque, but there were no differences between groups on knee flexion peak torque. The results of this preliminary study suggest that carefully constructed full-range RT regimens can improve flexibility as well as the typical SS regimens employed in conditioning programs. Because of the potential practical significance of these results to strength and conditioning programs, further studies using true experimental designs, larger sample sizes, and longer training durations should be conducted with the aim of confirming or disproving these results
Can't get full text to above - results are ambiguous. If anyone can get full text let me know
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Cool, care to translate the findings? I'm not really sure what to make of what I'm looking at.
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Hmmm....
Both studies specifically tested untrained athletes.
The strength transfer is interesting, but not uncommon with many other methods of training.
My thoughts are that this supports the reciprocal inhibition hypothesis that suggests a muscle moving in a foreign ROM will exhibit less than optimal performance. Once the body became more familiar with the range of motion, it was more comfortable performing.
Now a "trained" individual usually has greater flexibility already and may not exhibit the same response.
Interesting articles to say the least!
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It probably happens because (at least I do) you tend to keep muscle isometrically contracted when you stretch... so... that's basically isometric strength training.
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What we see in this table is the results of the resistance training group compared to the inactive group. The static stretching group results are missing.
This study was not about proving the strength benefits of static stretching, but about proving the flexibility benefits of resistance training , it can't say it more clear:
The purpose of this study was to determine how full-range resistance training (RT) affected flexibility and strength compared to static stretching (SS) of the same muscle-joint complexes in untrained adults.
The results of this preliminary study suggest that carefully constructed full-range RT regimens can improve flexibility as well as the typical SS regimens employed in conditioning programs.
Over and out.
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Haha, I didn't even bother reading
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There are 3 different studies. The first two reports were on stretching protocols, Vag was correct on the third.
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^True , i was referring to the 3d study. Didn't read the other ones. I don't think there is any point comparing the strength gains of static stretching to resistance training.
http://www.adarq.org/forum/call-em-out/jay-schroeder/
lol