Effect of Physical Education-based stretching programs on hamstring extensibility in high school students: A systematic review

• Becerra-Fernández, Carlos Alberto ^[3] ; Mayorga-Vega, Daniel ^[1] ; Merino-Marban, Rafael ^[2]
  1. [1] Universidad de Jaén

     Universidad de Jaén

     Jaén, España

     
  2. [2] Universidad de Málaga

     Universidad de Málaga

     Málaga, España

     
  3. [3] I.E.S. Sagrado Corazón. España

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• Localización: Cultura, ciencia y deporte, ISSN 1696-5043, Vol. 15, Nº. 43, 2020, págs. 63-73
• Idioma: inglés
• DOI: 10.12800/cultura, ciencia.v15i43.1400
• Títulos paralelos:
  • Efecto de los programas de estiramiento en Educación Física sobre la extensibilidad de la musculatura isquiosural en estudiantes de Educación Secundaria: Una revisión sistemática
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• Resumen
  • español

    El objetivo de la presente revisión fue examinar los efectos de los programas de estiramiento en Educación Física sobre la extensibilidad de la musculatura isquiosural en estudiantes de Educación Secundaria.

    Los estudios relevantes se buscaron en 10 bases de datos. Los resultados sugirieron que los estudiantes deberían realizar programas de estiramientos con al menos una duración de 5-6 semanas, una frecuencia de dos veces por semana, y un volumen por sesión de 30-60 s (20-30 s por serie) para obtener mejoras en la extensibilidad de la musculatura isquiosural. Programas de estiramientos con una mayor duración, frecuencia y volumen parecen obtener mayores efectos. Aunque la mayoría de los estudios obtuvieron mejoras de la flexibilidad usando técnicas estáticas, los ejercicios dinámicos realizados de forma controlada también produjeron mejoras y fueron seguros. Después de un período de desentrenamiento de cuatro semanas, los estudiantes volvieron a sus niveles basales. Los profesores deberían implementar programas de estiramiento para mejorar la flexibilidad de los estudiantes durante las clases de Educación Física.

  • English

    The purpose of the present review was to examine the effects of Physical Education-based stretching programs on hamstring extensibility in high school students. Relevant studies were searched from 10 databases. The results suggested that students should performed stretching programs at least for a duration of 5-6 weeks, a frequency of twice a week, and a volume per session of 30-60 s (20-30 s per set) to obtain improvements on the hamstring extensibility. Stretching programs with higher duration, frequency and volume seems to obtain greater effects. Although the most studies obtained flexibility improvements using static techniques, dynamic stretching exercises performed in a controlled manner also produced improvements and they were safety. After a four-week detraining period, students reverted back to their baseline levels. Teachers should implement stretching programs to improve the students’ flexibility during the Physical Education classes.

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