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Acute Effect of Passive Static Stretching On Lower-Body Strength in Moderately Trained Men
Acute Effect of Passive Static Stretching On Lower-Body Strength in Moderately Trained Men
ABSTRACT INTRODUCTION
C
Gergley, JC. Acute effect of passive static stretching on lower- orrect biomechanical execution of lower-body
body strength in moderately trained men. J Strength Cond Res resistance training exercises in health, fitness,
27(4): 973–977, 2013—The purpose of this investigation was and sport conditioning settings requires a high
conducted to determine the acute effect of passive static level of joint flexibility (11,23). Adequate joint
stretching (PSS) of the lower-body musculature on lower-body flexibility not only permits proper form but also allows the
trainee the ability to work against resistance through a full
strength in a 1 repetition maximum (1RM) squat exercise in
range of motion (ROM) (11,21). This type of training allows
young (18–24 years.) moderately trained men (n = 17). Two
strengthening of the trained musculature through a full ROM
supervised warm-up treatments were applied before each per-
while also contributing to the maintenance of existing joint
formance testing session using a counterbalanced design on
flexibility (11,21). The reported benefits of stretching also
nonconsecutive days. The first treatment consisted of an active include a reduced chance of injury (12,13,36,38,40). Therefore,
dynamic warm-up (AD) with resistance machines (i.e., leg most health, fitness, and sport enthusiasts include some form
extension/leg flexion) and free weights (i.e., barbell squat), of flexibility training at a point in time (i.e., before, during, or
whereas the second treatment added PSS of the lower body after) into their training regimens. The timing of performing
plus the AD treatment. One repetition maximum was deter- stretching exercises, however, remains speculative. It is
mined using the maximum barbell squat following a progressive the author’s view that much of the controversy in the stretch-
loading protocol. Subjects were also asked to subjectively ing literature can be attributed to the failure to differentiate
evaluate their lower-body stability during 1RM testing sessions between warm-up stretching protocols that are typically
for both the AD and PSS treatments. A significant decrease in applied before performance or training, static in nature, and
1RM (8.36%) and lower-body stability (22.68%) was observed held for shorter amounts of time compared with rehabilitative
after the PSS treatment. Plausible explanations for this obser- stretching to improve ROM that is typically performed after
a performance or training session, may be static, passive, or
vation may be related to a more compliant muscle tendon unit
both active or passive (i.e. proprioneuromuscular facilitation),
and/or altered or impaired neurologic function in the active
and stretches are held for longer durations. This consideration
musculature. It is also possible that strength was impaired by
is imperative at making accurate interpretations from the lit-
the PSS because of joint instability. The findings of this study erature concerning warm-up/stretching protocols.
suggest that intensive stretching such as lower-body PSS Static stretching exercises are commonly used during the
should be avoided before training the lower body or performing warm-up phase before practice or competition in sport
the 1RM in the squat exercise in favor of an AD dynamic warm- activities (3,21). As referenced above, the general belief that
up using resistance training equipment in the lower-body increased ROM will translate into reduced incidence of
musculature. injury (38,40,45). Interestingly, however, a recent investiga-
tion provided evidence that the acute effects of stretching
KEY WORDS muscle tendon unit (MTU), reflex sensitivity, may be harmful because of joint instability (30), whereas
neural inhibition, range of motion (ROM) another study reported a higher incidence of injury in sub-
jects with very high or low levels of flexibility (9).
From a performance perspective, several contemporary
Address correspondence to Jeffrey C. Gergley, jgergley@sfasu.edu. studies have examined the effects of various stretching
27(4)/973–977 protocols and reported decreased maximal isometric
Journal of Strength and Conditioning Research strength (2,4,15,31), decreased isometric peak torque (34),
Ó 2013 National Strength and Conditioning Association decreased dynamic strength (25,31,32,34,47), decreased
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
Lower-Body Strength in Moderately Trained Males
TABLE 1. Subject demographics—mean and (SD). TABLE 3. Passive static stretching warm-up
exercises.
Body
Age (y) Height (cm) mass (kg) 1 Calf stretch
2 Hamstring stretch
Subjects 20.47 (1.87) 179.59 (7.33) 87.77 (12.56) 3 Quadriceps stretch
the TM
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the TM
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
Lower-Body Strength in Moderately Trained Males
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
the TM
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