Abstract:
Recent research showed significant stretch-mediated maximum strength increases when performing stretching between 5 to 120 minutes per day with the calf muscle. However, since the practical applicability of these long stretching durations was questioned and studies exploring the transferability to the upper body are scarce, the aim of this study was to investigate the possibility of using a home-based stretching program to induce significant increases in maximum strength and flexibility. Therefore, 31 recreationally active participants (intervention group: 18, control group: 13) stretched the pectoralis major for 15min/day for eight weeks, incorporating three different stretching exercises. The maximum strength was tested isometrically and dynamically in the bench press (one-repetition maximum: 1RM) as well as shoulder range of motion (ROM) performing bilateral shoulder rotation with a scaled bar. Using a two-way analysis of variance (ANOVA) with repeated measures, the results showed high magnitude Time effects (ƞ² = 0.388-0.582, p < 0.001) and Group*Time interaction (ƞ² = 0.281-0.53, p < 0.001-0.002), with increases of 7.4 ± 5.6% in 1RM and of 9.8 ± 5.0% in ROM test in the intervention group. In the isometric testing, there was a high-magnitude Time effect (ƞ² = 0.271, p = 0.003), however, the Group*Time interaction failed to reach significance (p = 0.75). The results are in line with previous results that showed stretch-mediated maximum strength increases in the lower extremity. Future research should address the underlying physiological mechanisms such as muscle hypertrophy, contraction conditions as well as pointing out the relevance of intensity, training frequency and stretching duration.
摘要:
最近的研究表明,当每天用小腿肌肉进行5到120分钟的拉伸时,拉伸介导的最大力量显着增加。然而,由于这些长拉伸持续时间的实际适用性受到质疑,探索对上身的可转移性的研究很少,这项研究的目的是研究使用家庭拉伸计划来诱导最大强度和柔韧性显着增加的可能性。因此,31名娱乐活动参与者(干预组:18,对照组:13)伸展胸大肌15分钟/天,持续八周,结合三种不同的伸展运动。在台式压力机(一次重复最大:1RM)以及使用比例尺进行双侧肩部旋转的肩部运动范围(ROM)中等距和动态地测试了最大强度。使用具有重复测量的双向方差分析(ANOVA),结果显示了高幅度的时间效应(²=0.388-0.582,p<0.001)和组*时间相互作用(²=0.281-0.53,p<0.001-0.002),干预组1RM中增加7.4±5.6%,ROM测试中增加9.8±5.0%。在等距测试中,有一个高幅度的时间效应(²=0.271,p=0.003),然而,组*时间相互作用未能达到显著性(p=0.75)。结果与先前的结果显示下肢牵张介导的最大强度增加的结果一致。未来的研究应该解决潜在的生理机制,如肌肉肥大,收缩条件以及指出强度的相关性,训练频率和伸展持续时间。