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THE EFFECTS OF STRETCHING ROUTINES ON PARAMETERS OF EXERCISE PERFORMANCE

Abstract

PURPOSE: People who exercise want to know which warm-up stretching routine will provide the best results: static, dynamic, or a static-dynamic combination. METHODS: We tested how these warm-up routines affected VO2 max, hematocrit, and blood lactate. We used a metabolic cart and treadmill using the Bruce Treadmill Protocol (MPH) while wearing a VO2 mask that quantified oxygen levels in participants’ inhalations and exhalations. A capillary blood sample was taken to quantify lactate and hematocrit before the warm-up, after the warm-up, and after completion of the Bruce Treadmill Protocol. Each participant completed each of the three warm-up routines. RESULTS: Although we hypothesized the combination stretch routine would produce higher VO2 max and relatively no difference in blood lactate pre- and post-exercise, our results showed the dynamic stretch routine produced these results. The dynamic warm-up routine had the highest mean VO2 max (36.022 O2 mL/kg/min). The static and combo routines had lower VO2 max means of 33.63 O2 mL/kg/min and 33.79 O2 mL/kg/min respectively. The dynamic routine from baseline to post warm-up had a mean lactate increase of 10.6 mg/dL and the mean increase from post warm-up to post testing was 30 mg/dL. These mean lactate differences were -5.285 mg/dL and 45.71 mg/dL for the combination stretching and 1.69 mg/dL and 38.38 mg/dL for the static stretching. Additionally, the dynamic routine produced the greatest decrease in post-exercise hematocrit. However, it was noted that all three stretching protocols caused a post warm-up non-significant decrease in hematocrit. CONCLUSION: Based on the data collected above we recommend that prior to exercise people complete a dynamic stretching routine prior.

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