Abstract
AIMS
The purpose of this study was to examine the acute effects between different volumes of static stretching (SS) and proprioceptive neuromuscular facilitation (PNF) stretching (30 and 60 seconds) on the maximum number of repetitions at 40 and 80% 1RM and rating of perceived exertion (RPE).
METHODS
Eleven recreationally-trained women (26.45 ± 5.27 years) performed ten experimental protocols using a repeated measures crossover design: (a) 30 s of SS followed by 40% of 1RM (SS1); (b) 60 s of SS followed by 40% of 1RM (SS2); (c) 30 s of SS followed by 80% of 1RM (SS3); (d) 60 s of SS followed by 80% of 1RM (SS4); (e) 30 s of PNF followed by 40% of 1RM (PNF1); (f) 60 s of PNF followed by 40% of 1RM (PNF2); (g) 30 s of PNF followed by 80% of 1RM (PNF3); (h) 60 s of PNF followed by 80% of 1RM (PNF4); (i) 40% of 1RM with no stretching (NS1); and (j) 80% of 1RM with no stretching (NS2). In both stretching protocols, shoulder girdle muscle exercises were performed.
RESULTSStretching volume did not seem to significantly decrease the number of repetitions after a bench press session (p>0.05). However, RPE was greater for PNF2 (28.5±1.0; p=0.016) when compared with PNF1 (26.9±1.9).
CONCLUSION
Stretching volume does not seem to decrease the maximum number of repetitions after a bench press session; however, greater stretching volume appears to increase perception of effort in women when using PNF stretching of longer duration.
Keywords:
resistance training; flexibility; women; athletic performance; perception
SS1 = 30 seconds of SS followed by 40% of 1RM; SS2 = 60 seconds of SS followed by 40% of 1RM; SS3 = 30 seconds of SS followed by 80% of 1RM; SS4 = 60 seconds of SS followed by 80% of 1RM; PNF1 = 30 seconds of PNF stretching followed by 40% of 1RM; PNF2 = 60 seconds of PNF stretching followed by 40% of 1RM; PNF3 = 30 seconds of PNF stretching followed by 80% of 1RM; PNF4 = 60 seconds of PNF stretching followed by 80% of 1RM; NS1 = 40% of 1RM with no stretching; and NS2 = 80% of 1RM with no stretching.
SS1 = 30 seconds of SS followed by 40% of 1RM; SS2 = 60 seconds of SS followed by 40% of 1RM; SS3 = 30 seconds of SS followed by 80% of 1RM; SS4 = 60 seconds of SS followed by 80% of 1RM; PNF1 = 30 seconds of PNF stretching followed by 40% of 1RM; PNF2 = 60 seconds of PNF stretching followed by 40% of 1RM; PNF3 = 30 seconds of PNF stretching followed by 80% of 1RM; PNF4 = 60 seconds of PNF stretching followed by 80% of 1RM; NS1 = 40% of 1RM with no stretching; and NS2 = 80% of 1RM with no stretching.
* Significant differences between PNF 2 vs. PNF 1; SS1 = 30 seconds of SS followed by 40% of 1RM; SS2 = 60 seconds of SS followed by 40% of 1RM; SS3 = 30 seconds of SS followed by 80% of 1RM; SS4 = 60 seconds of SS followed by 80% of 1RM; PNF1 = 30 seconds of PNF stretching followed by 40% of 1RM; PNF2 = 60 seconds of PNF stretching followed by 40% of 1RM; PNF3 = 30 seconds of PNF stretching followed by 80% of 1RM; PNF4 = 60 seconds of PNF stretching followed by 80% of 1RM; NS1 = 40% of 1RM with no stretching; and NS2 = 80% of 1RM with no stretching.