Effects of static stretching and specific warm-up on the performance in upper- and lower-limb exercises in resistance-trained older women

Abstract

Preparation methods are used to improve performance within the resistance training session, however there is still no consensus in the scientific literature on the best form of preparation for the older adults. We compared the effects of preparation by specific warm-up (SW) and static stretching (SS) and control condition (CC) on the total number of repetitions in four exercises: leg extension, triceps pushdown, seated leg curl, preacher curl. Fifty-seven older women (60 > years) performed the experimental protocols and the control condition in a cross-balanced and counterbalanced design. Following the preparation protocol, the exercises were performed in two sets until volitional concentric failure, with a two-minute interval between sets and 2–3 minutes between exercises. The main outcome was the total number of repetitions. SS improved performance in total number of repetitions when compared to the other experimental conditions in lower limb exercises, while the SW impaired when compared to the other experimental conditions in upper limb exercise. The short-term static stretching can be used to increase performance in the leg extension and seated leg curl, while the specific warm-up should not be used as a form of preparation for the exercises in the triceps pushdown and preacher curl.