Johnson A Wayne, Mitchell Ulrike H, Meek Katie, Feland J Brent
Brigham Young University, Dept. of Exercise Sciences, Provo, UT 84602, USA.
Phys Ther Sport. 2014 May;15(2):101-5. doi: 10.1016/j.ptsp.2013.03.006. Epub 2013 Jul 26.
To determine if stretching for a constant total time with differing repetition durations and number of repetitions over a 6-week period produced different changes in hamstring flexibility measured by knee extension range of motion (ROM).
Randomized Control Trial.
University laboratory.
34 volunteers, 18-25 years old with tight hamstrings as determined by a greater than 30° loss of knee extension with hip flexed to 90° participated in the study.
Change in knee extension ROM was assessed in participants who were randomly assigned to a control, or to a stretching group of either 10 s for 9 repetitions or 30 s for 3 repetitions, for a total stretch time of 90 s. Each group stretched 6 days a week for 6 weeks.
Pre to post stretch comparison indicated both stretching groups were successful in increasing joint ROM (11.6 ± 5.25°-13.4 ± 5.36°) over the control (F = 19.77, p < 0.003). However, there was no significant difference between the stretching groups (p = 0.9).
Stretching for 6 weeks for total of 90 s showed increased joint ROM regardless of the number of repetitions or the duration of each individual stretch.
确定在6周时间内，以不同的重复时长和重复次数进行总时长恒定的拉伸，是否会使通过膝关节伸展活动范围（ROM）测量的腘绳肌柔韧性产生不同变化。
随机对照试验。
大学实验室。
34名志愿者，年龄在18至25岁之间，通过髋关节屈曲90°时膝关节伸展损失大于30°确定为腘绳肌紧张，参与了该研究。
对随机分配到对照组、或10秒重复9次或30秒重复3次的拉伸组（总拉伸时间均为90秒）的参与者评估膝关节伸展ROM的变化。每组每周拉伸6天，共6周。
拉伸前后的比较表明，两个拉伸组在增加关节ROM方面均比对照组成功（11.6±5.25° - 13.4±5.36°）（F = 19.77，p < 0.003）。然而，拉伸组之间没有显著差异（p = 0.9）。
总共90秒的6周拉伸显示，无论重复次数或每次拉伸的时长如何，关节ROM均增加。
