Interaction Between Resistance Training and Flexibility Training in Healthy Young Adults

Abstract

To test the hypothesis that increases in muscle strength and flexibility are developed by specific training programs, 43 healthy young adults were tested before and after 4 different interventions conducted twice a week for 12 weeks: (a) resistance training only (n = 13); (b) flexibility training only (n = 11); (c) resistance and flexibility training (n = 9); and (d) no intervention (n = 10). There was no change in either strength or flexibility in the control group (p > 0.05). Resistance training improved muscle strength either alone (+14%; effect size = 0.53; p < 0.001) or in combination with flexibility training (+16%; effect size = 0.66; p = 0.032), but did not change flexibility (p = 0.610). Flexibility increased with specific training alone (+33%; p < 0.001) or in combination with resistance training (+18%; p < 0.001). In conclusion, in young, healthy subjects, resistance training alone did not increase flexibility, but resistance training did not interfere with the increase in joint range of motion during flexibility training. These results support the concept that specific training should be employed in order to increase either muscle strength or flexibility.

Age-related mobility loss is joint-specific: an analysis from 6,000 Flexitest results

“…An interesting feature of this study is the use of the Flexitest, a dimensionless flexibility assessment protocol. Flexitest's intra-and interobserver reliabilities have been thoroughly evaluated (Araújo 2003), favorably contrasted with other methods used for joint range of motion assessment (Silva et al 2000), and it has been used in several research studies (Araújo 2008;Araújo and Araújo 2004;Araújo and Chaves 2005;Brito et al 2013Brito et al , 2012Chaves et al 2002;Coelho and Araújo 2000;Nobrega et al 2005;Signorelli et al 2012a, b;Silva et al 2000). Flexitest also presents several positive features, such as easiness by which mastering the measurement technique is achieved, standardization of no previous warming up routine, and the relatively short time for evaluation.…”

Chronic Effects of Different Resistance Training Exercise Orders on Flexibility in Elite Judo Athletes

“…The present study measured flexibility by goniometry, where movements were performed at maximum amplitude, and demonstrated excellent reliability. Therefore, these are important aspects for limiting possible extrapolations and comparisons between results from the present study and those reported by Nobrega et al (2005).…”

“…Although the literature is rather consistent with regard to the ability to increase flexibility through resistance training, according to the study by Nobrega et al (2005), it might not increase flexibility in young adults. Moreover, Nobrega et al (2005) assessed flexibility through the Flexitest (Araújo, 2004), which is a subjective measurement, where small errors in interpretation can lead to fundamental differences in results from different conditions.…”

“…Moreover, Nobrega et al (2005) assessed flexibility through the Flexitest (Araújo, 2004), which is a subjective measurement, where small errors in interpretation can lead to fundamental differences in results from different conditions. The present study measured flexibility by goniometry, where movements were performed at maximum amplitude, and demonstrated excellent reliability.…”

Efeito de 12 semanas de treinamento com pesos sobre a força muscular, composição corporal e triglicérides em homens sedentários

“…Ao final das 12 semanas, o aumento foi ainda maior (10% para supino em banco horizontal e 31% para extensão de pernas). Tais resultados corroboram outros experimentos disponíveis na literatura (1,2,11,12) . Além disso, foi observada redução significativa no somatório de dobras cutâneas após as 12 semanas de intervenção no GE, ao passo que no GC houve aumento.…”