Castelo Branco University, Physical Education Post-Graduation Program in Human Science Motricity, PROCIMH, LABIMH, Rio de Janeiro, Brazil.
J Strength Cond Res. 2010 Nov;24(11):3144-9. doi: 10.1519/JSC.0b013e3181e38027.
The present study is the first to examine whether moderately intense resistance training improves flexibility in an exclusively young, sedentary women population. Twenty-four, young, sedentary women were divided into 3 groups as follows: agonist/antagonist (AA) training group, alternated strength training (AST) group, or a control group (CG). Training occurred every other day for 8 weeks for a total of 24 sessions. Training groups performed 3 sets of 10 to 12 repetitions per set except for abdominal training where 3 sets of 15 to 20 reps were performed. Strength (1 repetition maximum bench press) and flexibility were assessed before and after the training period. Flexibility was assessed on 6 articular movements: shoulder flexion and extension, horizontal shoulder adduction and abduction, and trunk flexion and extension. Both groups increased strength and flexibility significantly from baseline and significantly when compared with the CG (p ≤ 0.05). The AST group increased strength and flexibility significantly more than the AA group (p ≤ 0.05) in all but one measurement. This study shows that resistance training can improve flexibility in young sedentary women in 8 weeks.
本研究首次探讨了中等强度的抗阻训练是否能改善久坐不动的年轻女性的柔韧性。24 名年轻的久坐不动的女性被分为 3 组：拮抗剂/协同肌训练组（AA 组）、交替力量训练组（AST 组）和对照组（CG 组）。训练每两天进行一次，共进行 8 周，总计 24 次。除了腹部训练，每组进行 3 组 10-12 次重复，每组进行 3 组 15-20 次重复。在训练前后评估力量（1 次最大卧推）和柔韧性。柔韧性在 6 个关节运动上进行评估：肩部屈伸、水平肩内收和外展以及躯干屈伸。两组的力量和柔韧性都显著高于基线，与 CG 相比也显著提高（p ≤ 0.05）。除了一项测量外，AST 组的力量和柔韧性增长显著高于 AA 组（p ≤ 0.05）。本研究表明，8 周的抗阻训练可以改善久坐不动的年轻女性的柔韧性。
