Chronic Effect of Strength and Flexibility Training on Stiffness and Range of Motion

What happens?

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This study investigates the effects of strength training alone and combined with flexibility training on muscle stiffness and range of motion (ROM) in the knee joint.

Key Points

• 22 male physical education students participated in the study

• Subjects were divided into a training group (12) and a control group (10)

• The training group performed concentric strength training on both legs and additional flexibility training on one leg

• The study lasted 6 weeks

Aim

To examine how concentric strength training and flexibility training affect muscle stiffness and ROM during knee extension.

Methods

• Subjects underwent pre-testing for flexibility (ROM and stiffness) and strength (1 repetition maximum - 1RM)

• The training group performed concentric training bilaterally, with flexibility training on the right leg only

• Strength training: 3 sets of 10–12 repetitions at 70% of 1RM, twice a week

• Flexibility training: 4 sets of 20-second passive static stretching, twice a week

• Post-testing was conducted after 6 weeks

Results

1. Strength (1RM) increased significantly in the training group (p<0.001).

2. ROM increased significantly only in the concentric plus flexibility (CON_F) group (p<0.001).

3. No significant changes in stiffness were observed in any group.

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Related

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The Influence of Strength Training on Joint Flexibility

Strength Training Improves Range of Motion, So You May Not Need to Stretch

Strength Training vs Stretching for Improving Range of Motion

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Practical Takeaways

1. Concentric strength training can improve muscle strength without impacting flexibility or stiffness.

2. Combining strength training with flexibility exercises can increase both strength and ROM without changing muscle stiffness.

3. For people looking to improve both strength and flexibility, incorporating stretching exercises after strength training may do the trick.

Key Takeaways

1. Concentric strength training alone can increase muscle strength without negatively impacting flexibility or increasing muscle stiffness.

2. Adding flexibility training to a strength program can improve both strength and range of motion.

3. The increase in ROM from flexibility training may be due to increased stretch tolerance rather than changes in muscle properties.

4. A 6-week training period may not be long enough to observe significant changes in muscle stiffness.

5. For optimal results in both strength and flexibility, consider incorporating both into your training.

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Reference

Peixoto, G.H., Júnior, L.A., Bergamini, J.C., Bhering, E.L., Menzel, H.K., Pertence, A.E., & Chagas, M.H. (2007). THE CHRONIC EFFECT OF STRENGTH AND FLEXIBILITY TRAINING ON STIFFNESS AND RANGE OF MOTION.