Periodized versus Non-periodized Stretch Training on Gymnasts Flexibility and Performance

Abstract

Static stretching (SS) can increase joint range of motion (ROM), due to neural, morphological, and physio-psychological factors. Periodized training programs (PD) (e. g., strength, power) are adopted to induce greater adaptations while avoiding overtraining. However, the effectiveness of periodized stretch training adaptations are unknown. Therefore, the objective of this study was to compare the effects of periodized and non-periodized (NP) stretching programs on flexibility, hamstrings stiffness and muscle performance. Sixteen gymnasts were allocated to either periodized or non-periodized SS training and tested pre- and post-8 weeks for countermovement jump height, hip flexors, hip extensors and dorsiflexors ROM, hamstrings stiffness and hamstrings and quadriceps peak torque. Both stretch training groups significantly and similarly increased hip extensor (33.2%), hip flexor (25.2%), and dorsiflexor (23.8%) ROM, hamstrings peak torque (7.9%) and jump height (8.1%) from pre - to post- training. Both groups decreased hamstrings stiffness across the last ten angles (32.1%). PD elicited consistently large magnitude flexibility effect size changes compared to small and moderate magnitude changes for the non-periodized. Therefore, 8-week PD and NP SS programs can decrease young gymnasts’ muscle-tendon stiffness and increase muscle performance. However, effect sizes indicate that PD stretch training was more advantageous to increasing flexibility and improving performance.

Efecto de la implementación de un programa de flexibilidad sobre los ROM articulares y la velocidad de los golpes rectos de puño en atletas de boxeo y muay thai

“…Tomando en cuenta que el programa de Periodización para el entrenamiento de la Flexibilidad de 6 semanas de duración aplicado sobre atletas de Boxeo y Muay Thai, arrojó mejoras estadísticamente significativas sobre los ROM de las articulaciones de hombros y tobillos de los participantes, esto podría servir como referencia para su utilización en poblaciones similares de deportistas con los que se busque optimizar esta capacidad. Además, esta Periodización se encuentra alineada con las propuestas de investigadores como Lima et al (2019), quienes mencionaron la importancia de la sistematización para obtener resultados positivos.…”

Hamstring extensibility differences among elite adolescent and young dancers of different dance styles and non-dancers

“…Thus, only in some cases, an individual specific intervention would be necessary. This intervention would have to include a periodic and intermittent (Donti et al, 2018;Lima et al, 2019) training program, based on aerobics, strength (Koutedakis et al, 2007) and flexibility training, with the enough frequency needed to induce adaptations (Santonja et al, 2007), and a duration of more than 8 weeks of stretching to produce changes in the muscular and tendon structures and not only in neuromuscular dynamics (Freitas et al, 2018).…”

“…Changes in hamstring extensibility can be mostly a consequence of changes in stretch tolerance (Avrillon et al, 2020;Marshall & Siegler, 2014;Weppler & Magnusson, 2010) and adaptations in morphological and neurological systems which reduce some reflexes and stiffness as a consequence of morphological adaptations and/or changes of the tendon material (Avrillon et al, 2020;Bohm, Mersmann & Arampatzis, 2015;Lima et al, 2019). As a consequence, hamstring stretching can induce changes in hamstring torque-angle profile, favoring a peak torque at longer muscle lengths, a large functional range of motion and a higher mechanical work (Moltubakk et al, 2016).…”

The Effectiveness of the Weight Training Method and Rest Interval on VO₂ max, Flexibility, Muscle Strength, Muscular Endurance, and Fat Percentage in Students

“…Another important component of physical fitness related to health is flexibility [28]. Most people rule out exercise that involves flexibility, even though this component is very important to prevent the risk of injury during exercise [29], [30]. [31] notes that most medical professionals, coaches, and athletes consider aerobic conditioning, strength training and flexibility to be integral components in any conditioning program.…”