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Fitness Research
Does static stretching prior to activity effect performance?

Researchers from LSU, BYU-Hawaii, and Northern Arizona University conducted two studies; the first using 60 and 40 % of body weight and the second study using 50% of bodyweight on four different days. Both studies involved 22 college students with an equal number of males and females performing a prone knee flexion exercise for muscle strength endurance. The subjects reported for testing a total of 4 times of the course of 4 months. The first 2 consecutive days were at 60% of body weight and the second 2 consecutive days were at 40% bodyweight. Half the group did non-stretch and the other half performed static stretching prior to the exercise bout.

In Experiment 2 the group performed prone knee flexion with 50% bodyweight for 4 consecutive days. Again, half the group performed non-stretch and the other half performed static stretch prior to the exercise bout. In experiment 1 there was a decrease in muscle strength endurance of 24% in the static stretch 60% load group and a 9% decrease in the static stretch 40% load group.

In experiment 2 a similar result was found. There was decrease in performance by 28% in the group that did static stretching prior to the exercise bout.

Researchers concluded that a recommendation is warranted that heavy static stretching should be avoided prior to performances requiring maximal strength endurance. They also caution that not all stretching methods will produce similar results and that timing of stretching routines also plays a pivotal role in muscle performance.

Acute Muscle Stretching Inhibits Muscle Strength Endurance Performance. Nelson, A.G., J. Kokkonen, and D.A. Arnall. Journal of Strength and Conditioning Research 19(2): 338–343. 2005. (6/16/2005)

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Tailored Fitness Recipe: Grilled Rosemary Pork Tenderloin
This recipe serves: 6
Preparation time: 5 minutes
Cooking time :   10 minutes

Ingredients
1/4 cup olive oil
1 tablespoon balsamic vinegar
2 cloves garlic, crushed
1 rosemary sprig, chopped or 1/2 teaspoon dried
salt, to taste
freshly ground black pepper
3 pork tenderloins

Cooking Instructions
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the pork tenderloin. Refrigerate for at least 30 minutes or overnight.

2. Preheat the grill.

3. Sear the pork on all sides, then cook over a medium heat for 8 to 12 minutes until the pork is cooked through. Let the tenderloin rest on a carving plate for 1 or 2 minutes.

4. Slice the tenderloin thinly.

Nutrition Facts
Serving Size about 1/4 pound cooked pork tenderloin
Amount Per Serving
Calories 94
Total Fat 2 g
Saturated Fat 1 g
Protein 13 g
Total Carbohydrate 5 g
Dietary Fiber 0 g
Sodium 70 mg
Percent Calories from Fat 22%
Percent Calories from Protein 55%
Percent Calories from Carbohydrate 22%
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