Pinto Matheus D, Wilhelm Eurico N, Tricoli Valmor, Pinto Ronei S, Blazevich Anthony J
1Exercise Research Laboratory, Physical Education School, Federal University of Rio Grande do Sul, Porto Alegre, Brazil; 2Laboratory of Neuromuscular Adaptations to Strength Training, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil; and 3Center for Exercise and Sports Science Research, School of Exercise and Health Sciences, Edith Cowan University, Joondalup, Australia.
J Strength Cond Res. 2014 Dec;28(12):3440-6. doi: 10.1519/JSC.0000000000000569.
It has been proposed that pre-exercise static stretching may reduce muscle force and power. Recent systematic and meta-analytical reviews have proposed a threshold regarding the effect of short (<45 seconds) and moderate (≥60 seconds) stretching durations on subsequent performance in a multi-joint task (e.g., jump performance), although its effect on power output remains less clear. Furthermore, no single experimental study has explicitly compared the effect of short (e.g., 30 seconds) and moderate (60 seconds) durations of continuous static stretching on multi-joint performance. Therefore, the aim of the present study was determine the effect of acute short- and moderate-duration continuous stretching interventions on vertical jump performance and power output. Sixteen physically active men (21.0 ± 1.9 years; 1.7 ± 0.1 m; 78.4 ± 12.1 kg) volunteered for the study. After familiarization, subjects attended the laboratory for 3 testing sessions. In the nonstretching (NS) condition, subjects performed a countermovement jump (CMJ) test without a preceding stretching bout. In the other 2 conditions, subjects performed 30-second (30SS; 4 minutes) or 60-second (60SS; 8 minutes) static stretching bouts in calf muscles, hamstrings, gluteus maximus, and quadriceps, respectively, followed by the CMJ test. Results were compared by repeated-measures analysis of variance. In comparison with NS, 60SS resulted in a lower CMJ height (-3.4%, p ≤ 0.05) and average (-2.7%, p ≤ 0.05) and peak power output (-2.0%, p ≤ 0.05), but no difference was observed between 30SS and the other conditions (p > 0.05). These data suggest a dose-dependent effect of stretching on muscular performance, which is in accordance with previous studies. The present results suggest a threshold of continuous static stretching in which muscular power output in a multi-joint task may be impaired immediately following moderate-duration (60 seconds; 8 minutes) static stretching while short-duration (30 seconds; 4 minutes) stretching has a negligible influence.
有人提出，运动前的静态拉伸可能会降低肌肉力量和功率。最近的系统评价和荟萃分析提出了一个关于短时间（<45秒）和中等时间（≥60秒）拉伸持续时间对多关节任务（如跳跃表现）后续表现影响的阈值，尽管其对功率输出的影响仍不太明确。此外，没有单一的实验研究明确比较过持续30秒（如30秒）和60秒的静态拉伸对多关节表现的影响。因此，本研究的目的是确定急性短时间和中等时间的持续拉伸干预对垂直跳跃表现和功率输出的影响。16名身体活跃的男性（21.0±1.9岁；身高1.7±0.1米；体重78.4±12.1千克）自愿参与本研究。在熟悉实验流程后，受试者参加了3次测试。在非拉伸（NS）条件下，受试者进行反向纵跳（CMJ）测试，之前没有进行拉伸。在另外两种条件下，受试者分别在小腿肌肉、腘绳肌、臀大肌和股四头肌中进行30秒（30SS；4分钟）或60秒（60SS；8分钟）的静态拉伸，然后进行CMJ测试。结果通过重复测量方差分析进行比较。与NS相比，60SS导致CMJ高度降低（-3.4%，p≤0.05）、平均功率输出降低（-2.7%，p≤0.05）和峰值功率输出降低（-2.0%，p≤0.05），但30SS与其他条件之间未观察到差异（p>0.05）。这些数据表明拉伸对肌肉表现存在剂量依赖性效应，这与之前的研究一致。目前的结果表明，存在一个持续静态拉伸的阈值，在这个阈值下，中等持续时间（60秒；8分钟）的静态拉伸后，多关节任务中的肌肉功率输出可能会立即受损，而短时间（30秒；4分钟）的拉伸影响可忽略不计。
