Stretching Flashcards
What is the effect of chronic static stretching on maximal strength?
Chronic static stretching with high dosage can lead to small increases in maximal strength.
High dosage is defined as long duration (≥ 15 minutes), longer programs (> 6 weeks), and higher frequency (> 5 times per week).
What duration and frequency of stretching are required to achieve hypertrophy?
Long duration (≥ 15 minutes), longer programs (> 6 weeks), and higher frequency (5x/week) can lead to small increases in hypertrophy.
Evidence for hypertrophy from stretching alone is considered low with a small effect.
How does resistance training compare to stretching for maximal strength and hypertrophy?
Resistance training is generally better for maximal strength and hypertrophy than stretching.
One study showed that resistance training led to a greater increase in cross-sectional area (CSA) compared to stretching.
What demographic shows the greatest increase in muscle strength from stretching?
Sedentary individuals and older individuals experience the greatest increase in muscle strength from stretching.
Mean age and the number of repetitions per session have a positive correlation with increases in strength from stretching.
Does stretching during a warm-up reduce overall injury rates?
Stretching during a warm-up has not been shown to reduce overuse or overall injury rates.
What type of injuries may benefit from stretching?
Stretching may help reduce musculocutaneous injuries, specifically muscle strains.
How does resistance training affect joint range of motion (ROM)?
Resistance training can significantly improve joint range of motion (ROM).
Bodyweight exercises might not have the same effect because the body can restrict movement.
Is additional stretching necessary to improve ROM when resistance training?
Additional stretching before or after resistance training is not necessarily needed to improve ROM.
What happens when flexibility training is combined with resistance training?
Combining flexibility training immediately before resistance training results in larger improvements in flexibility but lower repetitions and total training volume.
What is the effect of chronic stretching on pain reduction?
Chronic stretching has been shown to be useful for pain reduction in the lower back and may also aid in reducing neck pain, costochondritis, and shoulder pain.
What theory explains pain reduction through stretching?
The likely explanation for pain reduction through stretching is sensory theory, where the central nervous system adapts.
Does acute stretching after exercise help with delayed onset muscle soreness (DOMS)?
Acute stretching after exercise does not seem to help with delayed onset muscle soreness (DOMS).
What effect does flexibility training before resistance training have on performance?
Performing flexibility training immediately before resistance training may lead to lower repetitions and total training volume.
What potential mechanism is involved in muscle growth related to stretching?
mTOR is mentioned as a potential mechanism involved in muscle growth, though primarily associated with resistance training.
What are some alternatives to stretching for improving joint ROM?
Resistance training, utilizing full ROM during lifting, and passive stretching are significant alternatives for improving joint ROM.
What gaps exist in current research regarding stretching?
There is a lack of human studies on molecular pathways activated during stretching, and more research is needed on the impact of stretching before versus after resistance exercise.
What might stretching provide for patients with chronic illnesses?
Stretching could potentially be used as a replacement to prevent atrophy in long-term hospitalized patients who cannot exercise.
Fill in the blank: Stretching may help reduce _______ injuries, specifically muscle strains.
musculocutaneous
True or False: Resistance training leads to a greater increase in CSA compared to stretching.
True
Fill in the blank: Chronic stretching has been shown to be useful for pain reduction in the _______.
lower back
