Konstantin Warneke, Martin Hillebrecht, Enno Claassen-Helmers, Tim Wohlann, Michael Keiner, David G. Behm
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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 (η2 = 0.388-0.582, p < 0.001) and Group*Time interaction (η2 = 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 (η2 = 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. 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引用次数: 0
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,显著的拉伸介导的最大力量增加。然而,由于这些长时间拉伸的实际适用性受到质疑,并且探索上半身可转移性的研究很少,因此本研究的目的是研究使用基于家庭的拉伸计划来诱导最大强度和柔韧性显著增加的可能性。因此,31名娱乐活动参与者(干预组18人,对照组13人)每天拉伸胸大肌15分钟,持续8周,包括三种不同的拉伸运动。最大强度测试是等距和动态的卧推(一次最大重复:1RM),以及肩部运动范围(ROM)执行双侧肩部旋转与比例杆。使用重复测量的双向方差分析(ANOVA),结果显示高强度的时间效应(η2 = 0.388-0.582, p <0.001)和组*时间交互作用(η2 = 0.281-0.53, p <0.001-0.002),干预组1RM升高7.4±5.6%,ROM升高9.8±5.0%。在等距检验中,存在高强度的时间效应(η2 = 0.271, p = 0.003),但组与时间的交互作用未达到显著性(p = 0.75)。结果与先前的结果一致,显示拉伸介导的下肢最大强度增加。未来的研究应解决潜在的生理机制,如肌肉肥大,收缩条件,以及指出强度,训练频率和拉伸时间的相关性。
Effects of a Home-Based Stretching Program on Bench Press Maximum Strength and Shoulder Flexibility
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 (η2 = 0.388-0.582, p < 0.001) and Group*Time interaction (η2 = 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 (η2 = 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.
期刊介绍:
The Journal of Sports Science and Medicine (JSSM) is a non-profit making scientific electronic journal, publishing research and review articles, together with case studies, in the fields of sports medicine and the exercise sciences. JSSM is published quarterly in March, June, September and December. JSSM also publishes editorials, a "letter to the editor" section, abstracts from international and national congresses, panel meetings, conferences and symposia, and can function as an open discussion forum on significant issues of current interest.