Flexibility-Strength Training on Muscles and Joints

Flexibility training may help decrease the risk of injuries; release pain associated with musculoskeletal stiffness; and improve sport-specific performance when range of motion (ROM) is essential. Some personal trainers believe that properly executed resistance training exercise negates the need for flexibility training.

In fact, the chronic effects of muscular fitness training on flexibility are fundamentally unknown. The study presented here (Nobrega, Paula, Carvalho, 2005), addresses the questions about the flexibility– strength interaction on muscle performance and joint ROM.

Method
Forty-three healthy subjects volunteered for this 12-week study. Researchers conducted two training sessions per week; each session was separated by 2 days of rest. Subjects were assigned to one of four different groups: Flexibility (F), Resistance Training (R), Flexibility Training and Resistance Training combined (FR), and a Control (C) group of subjects who remained sedentary during the length of the study.

Assessments
Flexibility. Using a Flexitest technique, the study assessed 20 different joint ranges, including the upper and lower limbs, shoulder, hip and trunk. During the 12-week training sessions, the F and FR groups held all flexibility movements at a maximal range (with no pain) for 30 seconds, repeating each stretch a total of three times during every 40-minute flexibility training session.

Muscular Strength. Subjects were assessed on peak muscular strength for leg press and supine bench press.

Resistance Training Program
Subjects performed the following exercises: supine bench press, seated chest press, seated row, seated shoulder press, arm curl, triceps extension, seated leg press, standing calf press (heel raise) and seated abdominal crunch. A 2- to 3-minute full-body, dynamic-movement warm-up preceded all resistance training sessions (8 and 12 repetitions, three sets).

To be continued

Let's connect at info@gaiaadventures.com. Visit http://www.gaiaadventures.com for information about my body ball workshops and DVDs.

Catherine D'Aoust at GAIA Adventures
My next workshop is Victoria, BC July 23, 24 (Basic 2 day), July 25 (Advanced).