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Maximal strength, number of repetitions, and total volume are differently affected by static-, ballistic-, and PNF- stretching.
MedLine Citation:
PMID:  22067245     Owner:  NLM     Status:  Publisher    
Stretching exercises have been traditionally incorporated into warm-up routines prior to training sessions and sport events. However, the effects of stretching on maximal strength and strength endurance performance seem to depend on the type of stretching employed. The objective of this study was to compare the effects of static (SS), ballistic (BS) and proprioceptive neuromuscular facilitation (PNF) stretching on maximal strength, number of repetitions at a submaximal load, and total volume (i.e. number of repetitions x external load) in a multiple-set resistance training bout. Twelve strength-trained men (20.4 ± 4.5 yrs, 67.9 ± 6.3 kg, 173.3 ± 8.5 cm) volunteered to participate in the present study. All of the subjects completed eight experimental sessions. Four experimental sessions were designed to test maximal strength in the leg-press (i.e. 1RM) after each stretching condition [SS, BS, PNF or no-stretching (NS)]. During the other four sessions, the number of repetitions performed at 80% 1RM was assessed after each stretching condition. All of the stretching protocols significantly improved the range of motion (ROM) in the sit-and-reach test when compared to NS. Further, PNF induced greater changes in the sit-and-reach test than BS (4.7 ± 1.6, 2.9 ± 1.5 and 1.9 ± 1.4 cm for PNF, SS and BS, respectively). Leg-press 1RM values were decreased only after the PNF condition (5.5%, p<0.001). All of the stretching protocols significantly reduced the number of repetitions (SS: 20.8%, p<0.001; BS: 17.8%, p=0.01; PNF: 22.7%, p<0.001) and total volume (SS: 20.4%, p<0.001; BS: 17.9%, p=0.01; PNF: 22.4%, p<0.001) when compared to NS. The results from this study suggest that, in order to avoid a decrease in both the number of repetitions and total volume, stretching exercises should not be performed prior to a resistance training session. Additionally, strength-trained individuals may experience reduced maximal dynamic strength after PNF stretching.
R Barroso; V Tricoli; S Gil; C Ugrinowitsch; H Roschel
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Publication Detail:
Type:  JOURNAL ARTICLE     Date:  2011-11-05
Journal Detail:
Title:  Journal of strength and conditioning research / National Strength & Conditioning Association     Volume:  -     ISSN:  1533-4287     ISO Abbreviation:  -     Publication Date:  2011 Nov 
Date Detail:
Created Date:  2011-11-9     Completed Date:  -     Revised Date:  -    
Medline Journal Info:
Nlm Unique ID:  9415084     Medline TA:  J Strength Cond Res     Country:  -    
Other Details:
Languages:  ENG     Pagination:  -     Citation Subset:  -    
1Laboratory of Neuromuscular Adaptations to Strength Training, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil; 2Department of Physical Education, University of Ribeirão Preto -UNAERP.
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