Effects of dynamic and static stretching protocols within activity specific and general warm ups

Samson, Michael Fredrick (2011) Effects of dynamic and static stretching protocols within activity specific and general warm ups. Masters thesis, Memorial University of Newfoundland.

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Abstract

The stretching and warm-up literature has examined to varying extent the effect of static, dynamic and proprioceptive neuromuscular facilitation (PNF) stretching routines, along with general and sport specific warm-ups on subsequent performance. Common methods of measurement in the current stretch literature include measures of electromyography (EMG) and mechanomyography (MMG) (Herda et al. 2008), peak torque (Nelson et al. 2000, Yamaguchi etal. 2007), jump height (Bradley etal. 2007, Hoitetal, 2008, Unicketal, 2005), agility (McMillian et al. 2006) and sprint performance (Chaouachi et al. 2010, Fletcher et al. 2007). Stretching protocols of various time frames range from 2-3 sets of 15-30 seconds to routines lasting up to 20 minutes (Behm et al. 2001). Many of the studies have used an athletic population. Often the studies incorporate a 5 minute general warm-up routines of running or stationary bike rather than sport specific activities. -- The findings in the literature mostly point to a decrease in performance on power, strength and speed measures following bouts of static stretching. Static stretching was previously a mainstay in pre-training and competition warm-ups at all levels of sport. Similar findings have also been noted in studies which included PNF routines (Streepey and Jefferson, 2010, Young et al. 2001). However, performance indices generally increased or experienced no change following dynamic stretch protocols (Chaouachi et al. 2010, Sim et al. 2009, Yamaguchi et al. 2005). The trend within current literature demonstrates that static stretching routines, previously used as a common component of the pre-training and pre-competition warm up, may be counterproductive to performance.

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