DYNAMIC FLEXIBILITY EFFECTS WEAR-OFF IN 20 MINUTES
Everett, L., & Beekley, M. (2012). The influence of recovery time following a dynamic warm-up on lower body balance and flexibility. Presentation 1344 at the 59th Annual Meeting of the American College of Sports Medicine, San Francisco, California; May 29-June 2, 2012.
This study examined the influence of recovery time following a dynamic warm-up on lower body flexibility and balance. Healthy, recreationally active males (N = 28) reported engaging in a total of 6.9 ± 2.9 hr/wk of exercise. Ss performed a dynamic warm-up which included an exercise routine that gradually progressed in intensity. Furthermore, Ss performed a pre-test, and three post-tests (0, 10, and 20 minutes). Flexibility was measured using both a straight leg raise test for hamstring flexibility and Thomas test for hip-flexor flexibility. Balance was measured in the number of ground contacts and balance time during a 30 second balance test using a balance wobble board.
There was a significant decrease in hip-flexor flexibility post-test from 0 to 10 and 20 minutes. At 20 minutes post-test hip-flexor flexibility was significantly lower than pre-test warm-up values. Hamstring flexibility significantly increased from pre- to 0 minutes post-warm-up and decreased from 0 minutes post- to both 10 and 20 minutes post warm-up. Hamstring flexibility was also significantly higher at 10 minutes post-warm-up when compared to pre-warm-up values. Balance contacts significantly decreased from pre- to 10 minutes post-warm-up while balance time also significantly increased from pre- to 10 minutes post-warm-up.
Implication. A dynamic warm-up improves hip-flexor and hamstring flexibility. Over time (up to 20 minutes, the effects gained dissipate. Effects on balance are minimal. The benefits of dynamic flexibility activities need to be used immediately otherwise they will decrease over 20 minutes.
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