The Journal of Strength and Conditioning Research · 2005 · 243 citations · 16 references
EducationKinesiologyPhysiologyExercise PhysiologyHuman PerformancePhysical ActivityPhysical FitnessPower TestingMuscular AdaptationPerformance Effects Of StretchingStretching DurationStretching Regimens
The study aimed to determine how 30‑second static stretching and dynamic stretching affect leg extension power. Eleven healthy male students performed static, dynamic, and nonstretching protocols on five lower‑limb muscle groups on separate days, with leg extension power measured before and after each intervention. Static stretching had no significant impact on power compared to no stretch, whereas dynamic stretching significantly increased leg extension power, indicating it enhances muscular performance.
The purposes of this study were to clarify the effects of static stretching for 30 seconds and dynamic stretching on leg extension power. Eleven healthy male students took part in this study. Each subject performed static stretching and dynamic stretching on the 5 muscle groups in the lower limbs and nonstretching on separate days. Leg extension power was measured before and after the static stretching, dynamic stretching, and nonstretching. No significant difference was found between leg extension power after static stretching (1788.5 +/- 85.7 W) and that after nonstretching (1784.8 +/- 108.4 W). On the other hand, leg extension power after dynamic stretching (2022.3 +/- 121.0 W) was significantly (p < 0.01) greater than that after nonstretching. These results suggest that static stretching for 30 seconds neither improves nor reduces muscular performance and that dynamic stretching enhances muscular performance.
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