title: Effects of different resistance training frequencies on flexibility in older women.
abstract: OBJECTIVE
  The main purpose of the investigation reported here was to analyze the effect of resistance training (RT) performed at different weekly frequencies on flexibility in older women.
  
  
  METHODS
  Fifty-three older women (≥60 years old) were randomly assigned to perform RT either two (n=28; group "G2x"), or three (n=25; group "G3x") times per week. The RT program comprised eight exercises in which the participants performed one set of 10-15 repetitions maximum for a period of 12 weeks. Anthropometric, body-composition, and flexibility measurements were made at baseline and post-study. The flexibility measurements were obtained by a fleximeter.
  
  
  RESULTS
  A significant group-by-time interaction (P<0.01) was observed for frontal hip flexion, in which G3x showed a higher increase than G2x (+12.8% and +3.0%, respectively). Both groups increased flexibility in cervical extension (G2x=+19.1%, G3x=+20.0%), right hip flexion (G2x=+14.6%, G3x=+15.9%), and left hip flexion (G2x=+25.7%, G3x=+19.2%), with no statistical difference between groups. No statistically significant differences were noted for the increase in skeletal muscle mass between training three versus two times a week (+7.4% vs +4.4%, respectively).
  
  
  CONCLUSIONS
  Twelve weeks of RT improves the flexibility of different joint movements in older women, and the higher frequency induces greater increases for frontal hip flexion.
authors.affiliation: Study and Research Group in Metabolism, Nutrition, and Exercise, Physical Education Department, Londrina State University, Londrina, Brazil ; Physical Education Department, Oeste Paulista University, Presidente Prudente, Brazil.
authors.forename: Nelson H
authors.initials: NH
authors.lastname: Carneiro
authors.affiliation: Study and Research Group in Metabolism, Nutrition, and Exercise, Physical Education Department, Londrina State University, Londrina, Brazil.
authors.forename: Alex S
authors.initials: AS
authors.lastname: Ribeiro
authors.affiliation: Study and Research Group in Metabolism, Nutrition, and Exercise, Physical Education Department, Londrina State University, Londrina, Brazil.
authors.forename: Matheus A
authors.initials: MA
authors.lastname: Nascimento
authors.affiliation: Universidade Estadual Paulista, UNESP, Faculdade de Ciência e Tecnologia/Departamento de Educação Física, Presidente Prudente, Brazil.
authors.forename: Luís A
authors.initials: LA
authors.lastname: Gobbo
authors.affiliation: Exercise Science Department, The City University of New York Lehman College, Bronx, New York, USA.
authors.forename: Brad J
authors.initials: BJ
authors.lastname: Schoenfeld
authors.affiliation: Study and Research Group in Metabolism, Nutrition, and Exercise, Physical Education Department, Londrina State University, Londrina, Brazil.
authors.forename: Abdallah
authors.initials: A
authors.lastname: Achour Júnior
authors.affiliation: Universidade Estadual Paulista, UNESP, Institudo de Biociências/Departamento de Educação Física, Laboratory of Aging and Physical Activity (LAFE), Rio Carlo, São Paulo, Brazil.
authors.forename: Sebastião
authors.initials: S
authors.lastname: Gobbi
authors.affiliation: Study and Research Group in Metabolism, Nutrition, and Exercise, Physical Education Department, Londrina State University, Londrina, Brazil.
authors.forename: Arli R
authors.initials: AR
authors.lastname: Oliveira
authors.affiliation: Study and Research Group in Metabolism, Nutrition, and Exercise, Physical Education Department, Londrina State University, Londrina, Brazil.
authors.forename: Edilson S
authors.initials: ES
authors.lastname: Cyrino
mesh_terms: D000368:Aged; D001823:Body Composition / Q000502:physiology; D005260:Female; D006801:Humans; D008875:Middle Aged; D018482:Muscle, Skeletal / Q000033:anatomy & histology; D016059:Range of Motion, Articular / Q000502:physiology; D055070:Resistance Training / Q000379:methods*
keywords: elderly; muscle mass; physical fitness; range of motion; strength training