Flexibility of strength training practitioners with focus on muscle’s hypertrophy
Abstract
The following work concerns a program of exercises practiced regularly aiming develop the muscle’s strength and flexibility or even work out other physical qualities, which plays an extremely important role for the corporal integrity related to health. The objective of the investigation was to evaluate the flexibility level of strength training practitioners focused on muscle's hypertrophy. The research, qualified as descriptive, took place in two different gyms where three tests were applied: Flexitest, angular and linear (test of sitting and reaching). The tests were applied using the total extent of the joints from people’s ankles, knees, trunk, wrists, elbows and shoulders. Thirty men aged from 20 to 30 years old participated of the research. One important point to consider is that they have all been practitioners of strength training aiming muscular hypertrophy for at least three months, in addition they did not have any neuromuscular damages. After collecting the necessary piece of information, it had been noticed through the Flexitest that most of the practitioners had reached the Positive level. Also, every person who was assessed on the angular test had reached the average proposed by the literature, differently from the linear test in which the results were unsatisfying. From the comparison of the results it became possible to notice that what happened was a larger extent of the joints where the muscular hypertrophy work had been emphasized. Therefore, it is concluded that the strength training aiming muscular hypertrophy does not limit the flexibility if it is executed with the correct extent of movement in a balanced way between agonist and antagonist muscles and limbs.
References
- Achour Junior, A. Bases para Exercícios de Alongamento. 2ª edição. São Paulo: Phorte, 1999. 2- Alter, M.J. Ciência da flexibilidade. 2ª edição. Porto Alegre: Artmed, 1999.
- American Academy of Orthopaedic Surgeons. The clinical measurement of joint motion. Rosemont: AAOS; 1994.
- Araújo, C.G.S. Medida e avaliação da flexibilidade: da teoria à prática. Universidade Federal do Rio de Janeiro, Instituto de Biofísica. Tese de doutoramento. 1987. p. 440.
- Araújo, C.G.S. Correlação entre diferentes métodos lineares e adimensionais de avaliação da mobilidade articular. Revista Brasileira de Ciência e Movimento. Vol. 8. Num. 2. 2000. p. 25-32.
- Balmer, N.J.; Nevill, A. M.; Williams, A. M. Home advantage in the Winter Olympics. Journal of Sports Sciences. Vol. 19. Num. 2. 2001. p. 129-139.
- Barbanti, V.J. Treinamento Físico: Bases Científicas. São Paulo: CLR Balieiro, 1986.
- Beedle, B.; Jesse, C.; Stone, M. H. Flexibility characteristics among atletes who weight trein. Journal of applied sport science pesearch, Vol. 5. 1991.
- Bohme, M.T.S. Aptidão Física e Crescimento Físico de Escolares de 7 a 17 anos de Viçosa – MG. Revista Mineira de Educação Física, Vol. 3. Num 1. 1995. p. 34-42.
- Bompa, T.O. Periodização: Teoria e Metodologia do Treinamento. São Paulo: Phorte, 2002.
- Brooks, D.S. Treinamento Personalizado: Elaboração e Montagem de Programas. São Paulo: Phorte, 2004.
- Cramer, J.T.; Housh, T.J.; Johnson. G.O.; Miller, J.M.; Coburn, J.W.; Beck, T.W. Acute effects of static stretching on peak torque in women. Journal of Strength and Conditioning Research, Champaign, Vol. 18. 2004. p. 236-41.
- Dantas, E.H.M. Alongamento e Flexionamento. 5ª edição. Rio de Janeiro: Shape, 2005.
- Evetovich, T.K.; Nauman, N.J.; Conley, D.S.; Todd, J. B. Effect of static stretching of the biceps brachii on torque, electromyography, and mechanomyography during concentric isokinetic muscle actions. Journal of Strength and Conditioning Research, Champaign, Vol. 17. 2003. p. 8-484.
- Fatouros, I.G.; Taxildaris, K.; Tokmakidis, S.P.; Kalapotharakos, V.; Aggelousis, N.; Athanasopoulos, S. The effects of strength training, cardiovascular training and their combination on flexibility of inactive older adults. International Journal of Sports Medicine. 2002. 9-112.
- Fox, E.L.; Bowers, R.W.; Foss, M.L. Bases fisiológicas da educação física e dos desportos. Rio de Janeiro: Guanabara Koogan, 1991.
- Funk, D.C.; Swank, A.M.; Mikla, B.M.; Fagan, T.A.; Farr, B.K. Impact of prior exercise on hamstring flexibility: a comparison of proprioceptive neuromuscular facilitation and static stretching. Journal of Strength and Conditioning Research, Champaign, Vol. 17. 2003. p. 92-489.
- Goldspink, G. Sarcomere length during postnatal growth of mammalian muscle fibres. Journal Cell Science, Vol. 3. 1968.p. 539-548.
- Jensen, C.R.; Fischer, A.G. Scientific basic os Athletic Conditioning. 2ª edição. Philadelphia: Lea & Febiger, 1979.
- Júnior, J.C.F.; Barros, M.V.G. Flexibilidade e Aptidão Física Relacionada à Saúde. Revista Corporis. Universidade de Pernambuco. Recife. Vol. 3. Num. 3. 1998.
- Klee, A; Jollenbeck, T; Wiemann, K. Correlation Between Muscular Function and Posture – Lowering The Degree of Pelvic Inclination with Exercise. International Society of Biomechanics in Sports. Oct, 2004
- Knudson, D.; Noffal, G. Time course of of stretch-induced isometric strength deficits. European Journal of Applied Physiology. Berlin. Vol. 94. 2005. p. 51-348.
- Kollmitzer, J.; Ebenbichler, G.R.; Sabo, A.; Kerschan, K.; Bochdansky. Effects of Back Extensor Strength Training Versus Balance Training on Postural Control. Medicine Science in Sports and Exercise. Vol. 32. Num. 10. 2000.
- Kubo, K.; Kanehisa, H.; Fukunaga, T.; Kawakami, Y. Influence of static stretching on viscoelastic properties of human tendon structures in vivo. Journal of Applied Physiology, Bethesda, Vol. 90. 2001. p. 7-520.
- Liberali, R. Metodologia Científica Prática: um saber-fazer competente da saúde à educação. Florianópolis, 2008.
- Liebenson, C.; Lardner, R. Identification and Treatment of Muscular Chains. Dynamic Chiropratic. Vol. 17. 1999.
- Mattar, F.N.. Pesquisa de marketing: metodologia, planejamento. São Paulo: Atlas, 1999.
- Mazzeo, R.S.; Vavanagh, P.; Evans, W.J.; Fiatatore, M.; Hagberg, J.; Mcauley, E.; Startzell, P. ACMS position stand on exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, Madison. Vol. 30. 1998. p. 992-1008.
- Marques, A. P. Manual de goniometria. 2ª edição. São Paulo: Manole: 2008.
- Massey, B.H.; Chaudet, N.L. Effects of heavy resistence exercise on range of joint movement in young male adults. Research Quarterly. Vol. 27. 1956. p. 41-51.
- Moore, M. L. The measurement of joint motion. Pt. I. Introductory review of literature. Phys Ther, Vol. 29. 1949. p. 195-205.
- Morris, F.; Naughton, G.; Gibbs, J.; Wark, J. Prospective tem-month exercise intervention in premenarcheal girls: positive effects on bone and lean mass. Journal of Bone and Mineral Research. Vol. 12. 1997. p.1453-1462.
- Norkin, C.C; White, D.J. Medida do movimento articular. São Paulo: Artes Médicas, 2ª edição, 1995.
- Rome, K.; Cowieson, F. A Reliability Study of the Universal Goniometer, Fluid Goniometer, and Electrogoniometer for the Measurement of Ankle Dorsiflexion. Foot & Ankle International. Vol.17. Num.1. 1996. p. 28-32.
- Simão, R. Fundamentos Fisiológicos para o Treinamento de Força e Potência. São Paulo: Phorte, 2003.
- Sothern, M.; Loftin, J.; Udall, J.; Suskind, R.; Ewing, T.; Tang, S. Safety, feasibility and efficacy of a resistance training program in preadolescent obese youth. The American Journal of The Medical Sciences. Vol. 319. Num. 6. 2000. p. 370-375.
- Stokes, M. Neurologia Para Fisioterapeutas. São Paulo: Editora Premier, 2000.
- Stones, M.H.; Fleck, S.J.; Triplett, N.T.; Kraemer W.J. Health- and performance-related potential of resistance training. Sports Medicine. Vol. 11. 1991. p. 31-210.
- Thacker, S.B.; Gilchrist J.; Stroup D.F; Kimsey Junior, C. D. The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature. Medicine e Science in Sports e Exercise. Vol. 36. Num. 3. 2004. p. 371–378.
- Trash, K.; Kelly, B. Flexibilty and strength trainining. Journal of Applied Sport Science Research. Vol. 4. 1987. p. 5-74.
- Weineck, J. Manual de Treinamento Desportivo. 2 ed. São Paulo, Manole. 1986.
- Wells, K.F.; Dillon, E. K. The Sit and Reach: A test of Back and Leg Flexibility. Research Quarterly, Num. 23. 1952. p. 115 – 118.
Authors who publish in this journal agree to the following terms:
- Authors retain the copyright and grant the journal the right of first publication, with work simultaneously licensed under the Creative Commons Attribution License BY-NC which allows the sharing of the work with acknowledgment of the authorship of the work and initial publication in this journal.
- Authors are authorized to enter into additional contracts separately for non-exclusive distribution of the version of the work published in this journal (eg, publishing in institutional repository or book chapter), with acknowledgment of authorship and initial publication in this journal.
- Authors are allowed and encouraged to post and distribute their work online (eg, in institutional repositories or on their personal page) at any point before or during the editorial process, as this can bring about productive change as well as increase impact and impact. citation of published work (See The Effect of Free Access).