Roberts J M, Wilson K
School of Health Sciences, University of Sunderland, United Kingdom.
Br J Sports Med. 1999 Aug;33(4):259-63. doi: 10.1136/bjsm.33.4.259.
To investigate the effect of different durations of stretching (five or 15 seconds) on active and passive range of motion (ROM) in the lower extremity during a five week flexibility training programme.
Twenty four university sport club members (19 men, five women), with a mean (SD) age of 20.5 (1.35) years, were randomly assigned to one of three groups (two treatment and one control). The two treatment groups participated in a static active stretching programme three times a week for a five week period, holding each stretch for a duration of either five or 15 seconds. The total amount of time spent in a stretched position was controlled. The five second group performed each stretch nine times and the 15 second group three times resulting in a total stretching time of 45 seconds for both groups for each exercise. The control group did not stretch. Active and passive ROM were determined during left hip flexion, left knee flexion, and left knee extension before and after the training programme using an inclinometer.
Two factor within subject analysis of variance indicated no significant difference in ROM before and after the training programme for the control group. However, significant improvements in active and passive ROM (p < 0.05) were shown in both treatment groups after the five week training programme. Two factor analysis of variance with repeated measures and post hoc analysis showed significant differences between the treatment groups and the control group for the improvements observed in active (p < 0.05) and passive (p < 0.05) ROM. The five and 15 second treatment groups did not differ from one another when ROM was assessed passively, but significant differences were apparent for active ROM, with the 15 second group showing significantly greater improvements (p < 0.05) than the five second group.
These findings suggest that holding stretches for 15 seconds, as opposed to five seconds, may result in greater improvements in active ROM. However, sustaining a stretch may not significantly affect the improvements gained in passive ROM.
在一项为期五周的柔韧性训练计划中，研究不同拉伸时长（5秒或15秒）对下肢主动和被动活动范围（ROM）的影响。
24名大学体育俱乐部成员（19名男性，5名女性），平均（标准差）年龄为20.5（1.35）岁，被随机分配到三个组中的一组（两个治疗组和一个对照组）。两个治疗组每周参加三次静态主动拉伸计划，为期五周，每次拉伸保持5秒或15秒。处于拉伸姿势的总时长得到控制。5秒组每次拉伸9次，15秒组每次拉伸3次，每组每次练习的总拉伸时间均为45秒。对照组不进行拉伸。在训练计划前后，使用倾角仪测定左髋屈曲、左膝屈曲和左膝伸展时的主动和被动ROM。
两因素组内方差分析表明，对照组训练计划前后的ROM无显著差异。然而，在为期五周的训练计划后，两个治疗组的主动和被动ROM均有显著改善（p<0.05）。重复测量的两因素方差分析和事后分析表明，治疗组和对照组在主动（p<0.05）和被动（p<0.05）ROM改善方面存在显著差异。被动评估ROM时，5秒和15秒治疗组之间没有差异，但主动ROM存在显著差异，15秒组的改善明显大于5秒组（p<0.05）。
这些发现表明，与5秒相比，将拉伸保持15秒可能会使主动ROM有更大改善。然而，持续拉伸可能不会显著影响被动ROM的改善。
