本研究以55位高中女生為受試者，年齡16.3±0.4歲(平均數士標準差)，身高159.2±4.6'h分，體重52.1士8.0'h斤，以隨機分派方式將其分成四個實驗組和一個控制組。各組受試者在五過實驗期間，照常參與一般身體活動，另四個實驗組增加每週二天(次)，每天三組，每組反覆進行三次三個動作的靜態仲展訓練。四個實驗組不同處在伸展後支持時間之長短，分別為5、10、30與40秒，每個仲展動作問休息30秒;控制組不參與任何訓練 活動。各組受試者在實驗前(前測)、實驗進行三週後(中測);以及實驗進行五週後(後測)，均接受坐姿體前彎測驗;期能從這三次測驗中暸解靜態仲展練習次數以及伸展後支持時間之長短對改善為軟度的影響，獲得的資料以單因子重複量數變異數分析處理。結果發現四個實驗組組內的中測成績比前測成績好，後測成績比中測成績好，而控制組前、中、後三次測驗成績間沒有顯著(p>.05)改變情形，表示靜態仲展練習次數越多，柔軟度改善效呆越好。另 外，在中測與後測成績中，四個實驗組組問並未發現伸展後支持時間越長效呆越好的趨向。由本篇研究結果顯示(1)每週兩天靜態伸展訓練有助於增加受試者後腿與下背關節的柔軟度，而且五過的效果優於三週，(2)仲展後支持時間的長短，可能 並非是改善柔軟度的重要因素。

Fifty-five high school female students with age 16.3 + 0.4 years (means ± SO)， height 159.2±4.6cm， weight 52.1±8.0kg， were assigned randomly into either 4 experimental groups or a control group. Wholegroups had normal physical activities during the 5 weeks period， except the 4 experimental groups added 2 days per week， three sets per day; three motions with three times per set static stretching training. According to different holding time to set apart the groups to 5， 10， 30 and 40 second after stretching， and those groups had the same 30 second to take a rest， but the control group did not receive regular training. Sit and reach test was evaluated between before， middle (three weeks later) and after 5 weeks period， then we used one-way ANOV A， it appeared the middle test better than the before and the after also better than the middle one. It represented that more static stretching exercises in 4 experiment groups got the more effects of flexibility. Never found that longer holding time after stretching could improve more flexibility. The control group was no significant changes (p>.05) in three tests. We concluded that static stretching exercise was really helpful to subject's flexibility of lower back and hamstrings， and the effects of 5 weeks better than 3 weeks. But no matter short or long in holding time after stretching that maybe not the one of important factors in improvable flexibility.