Federal University of Rio de Janeiro, Physical Education Post-Graduation Program, Rio de Janeiro, Brazil.
J Strength Cond Res. 2011 May;25(5):1333-8. doi: 10.1519/JSC.0b013e3181da85bf.
The purpose of this study was to examine the strength and flexibility gains after isolated or simultaneous strength and flexibility training after 16 weeks. Eighty sedentary women were randomly assigned to 1 of 4 groups: strength training (ST; n = 20), flexibility training (FLEX) (n = 20), combination of both (ST + FLEX; n = 20) and control group (CG; n = 20). All the groups performed pre and posttraining sit and reach test to verify the flexibility level and 10RM test for leg press and bench press exercises. The training protocol for all groups, except for the CG, included 3 weekly sessions, in alternated days, totaling 48 sessions. Strength training was composed of 8 exercises for upper and lower body, executed in 3 sets of periodized training. The flexibility training was composed of static stretching exercises that involved upper and lower body. Results showed that ST (30 ± 2.0 to 36 ± 3.0 cm), ST + FLEX (31 ± 1.0 to 42 ± 4.0 cm), and FLEX (32 ± 3.0 to 43 ± 2.0 cm) significantly increased in flexibility in relation to baseline and to CG (30 ± 2.0 to 30 ± 2.0 cm); however, no significant differences were observed between the treatment conditions. Strength tests demonstrated that ST and ST + FLEX significantly increased 10RM when compared to baseline, FLEX, and the CG. In conclusion, short-term strength training increases flexibility and strength in sedentary adult women. Strength training may contribute to the development and maintenance of flexibility even without the inclusion of additional stretching, but strength and flexibility can be prescribed together to get optimal improvements in flexibility.
本研究旨在探讨 16 周单独或同时进行力量和灵活性训练后，力量和灵活性的增强情况。80 名久坐的女性被随机分为 4 组：力量训练组（ST；n = 20）、灵活性训练组（FLEX；n = 20）、力量和灵活性结合训练组（ST + FLEX；n = 20）和对照组（CG；n = 20）。所有组在训练前后都进行坐式伸展测试，以验证灵活性水平，并进行腿部按压和卧推 10RM 测试。除 CG 外，所有组的训练方案均包括每周 3 次、交替进行的训练，共 48 次。力量训练包括 8 种上下体的练习，采用周期性训练的 3 组进行。灵活性训练包括涉及上下体的静态伸展练习。结果显示，ST（30 ± 2.0 至 36 ± 3.0cm）、ST + FLEX（31 ± 1.0 至 42 ± 4.0cm）和 FLEX（32 ± 3.0 至 43 ± 2.0cm）与基线相比以及与 CG（30 ± 2.0 至 30 ± 2.0cm）相比，灵活性均显著增加；然而，治疗条件之间没有观察到显著差异。力量测试表明，与基线、FLEX 和 CG 相比，ST 和 ST + FLEX 显著增加了 10RM。结论：短期力量训练可增加久坐成年女性的灵活性和力量。即使不包括额外的伸展运动，力量训练也有助于灵活性的发展和维持，但力量和灵活性可以一起进行，以获得最佳的灵活性改善。
