Resistance Training vs. Static Stretching: Effects on Flexibility and Strength

Department of Physical Education, Exercise Science, and Wellness (PXW), University of North Dakota, Grand Forks, North Dakota, USA.
The Journal of Strength and Conditioning Research (Impact Factor: 2.08). 12/2011; 25(12):3391-8. DOI: 10.1519/JSC.0b013e31821624aa
Source: PubMed


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.

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    • "Considering that judo athletes may have little time for additional training and because flexibility training can impair strength performance, resistance training appears to be a potential strategy to improve both physical fitness components (strength and flexibility) (Santos et al., 2010; Simao et al., 2011; Souza et al., 2013). Studies have compared the effects of different resistance training methods separately (Fatouros et al., 2006; Kim et al., 2011; Morton et al., 2011) or in association with stretching exercises (Fatouros et al., 2006; Monteiro et al., 2008; Simao et al., 2011; Souza et al., 2013) on flexibility. For example, Monteiro et al. (2008) reported significant improvements in flexibility in sedentary middle-age men and women after ten weeks of resistance circuit training. "
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    ABSTRACT: The aim of this study was to examine the effects of twelve weeks of resistance training with different exercise orders (upper limbs and lower limbs vs. lower limbs and upper limbs) on flexibility levels in elite judo athletes. Thirty-nine male athletes were randomly divided into 3 groups as follows: G1 (n = 13), G2 (n = 13), and CG (n = 13). The flexibility was assessed on 8 joint movements: shoulder flexion and shoulder extension, shoulder abduction and shoulder adduction, trunk flexion and trunk extension, and hip flexion and hip extension. Two-way repeated measures ANOVAs (time [pre-experimental vs. post-experimental] × group [G1 vs. G2 vs. CG]) were used to compare the differences between pre- and post-test situations and the differences among groups. The results from the within-group (pre vs. post) comparisons demonstrated significant increases (p < 0.05) in the range of motion of 3.93 and 5.96% for G1 and G2 training groups, respectively, in all joints. No significant changes (p > 0.05) were observed for the CG. The results from the between-group comparisons demonstrated no significant differences (p > 0.05) in the range of motion between G1post vs. G2post (1.15%). Although both exercise orders (from upper to lower limbs and from lower to upper limbs) increased flexibility, no significant variations were observed between the different exercise orders. Nevertheless, these findings demonstrate that flexibility gains could be obtained with a resistance training program, and thus, more time can be devoted to sports-specific judo training.
    Journal of Human Kinetics 03/2014; 40(1):129-37. DOI:10.2478/hukin-2014-0015 · 1.03 Impact Factor
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    • "estudio , en relación con la flexibilidad , en las pruebas Ftl y Tls , se observa que los datos de la segunda toma son sensiblemente peores que en la primera . Esto puede ser de - bido a que el incremento de fuerza está correlacionado con un in - cremento del tono ( Chodzko - Zajko et al . , 2009 ) . Estos resultados no son concordantes con los de Morton et al . ( 2011 ) , en los que no observa disminución en la flexibilidad . La aparente contradic - ción puede ser debida a las diferencias en los programas , debido a que los efectos sobre la flexibilidad pueden estar condicionados por el tipo de entrenamiento ( Dolny y Reyes , 2008 ) . Por otro lado , los resultados indican grandes incrementos porcent"
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    ABSTRACT: The purpose of this study was to investigate whether the effect of training with variable resistance machines is similar to whole body vibration training in relation to physical fitness, in order to meet physical activity recommendations. Vibration training requires less training time, less perceived effort, and less risk of injury. 70 active women were divided into two groups (M = 68.3 years old, SD = 6.46). The first group (n = 36) trained with variable resistance machines and the second group (n = 34) was assigned to whole body vibration training. Before and after the period of training (12 weeks), the women were evaluated according to the Senior Fitness Test. This test assesses physical fitness: resistance of arms and legs, flexibility, endurance, agility and dynamic balance. The data suggest that vibration training had similar results in relation to physical fitness, which might be adequate to meet physical activity recommendations.
    Revista de Psicologia del Deporte 01/2012; 21(2):373-378. · 0.90 Impact Factor
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    ABSTRACT: It has been proposed that fatigue during strength exercise is negatively influenced by prior proprioceptive neuromuscular facilitation stretching (PNF). However, it is possible that the effects of PNF on muscle endurance are affected by stretching duration. This study investigated the influence of PNF on the number of repetitions of the leg curl exercise performed with multiple sets and submaximal load. Nineteen men (age 25±1 yrs, weight 75.8±4.2 Kg, height 178.1±3.8 cm, 10RM 78.3±6.9 Kg) performed four sets of leg curl with ten repetition-maximum (10RM) load with and without previous PNF (three sets of hip flexion either with knees extended or flexed, duration ∼2.5 min). The total number of repetitions decreased along sets in both situations (38.6 % in control and 41.0 % in PNF sessions, p < 0.001). However, no difference between control and PNF was detected for the number of repetitions in each set (1 set, p=0.330; 2 set, p=0.072; 3 set, p=0.061; 4 set, p=0.150). In conclusion, the number of repetitions performed in multiple sets of the leg curl was not decreased by prior PNF stretching. Therefore, it appears that a moderate level of PNF could be utilized prior to resistance exercise with a minimal negative effect.
    The Journal of Strength and Conditioning Research 02/2013; 27(11). DOI:10.1519/JSC.0b013e31828a2c6c · 2.08 Impact Factor
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