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    Types &methods To Develop Strength

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    Types &methods To Develop Strength

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    Types &Methods to Develop Strength

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    3 views10 pages

    Types &methods To Develop Strength

    Uploaded by

    ranaroshan863a

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    Rio2o16

    Bradesco
    MA
    12.1 Strength-Definition,Types and
    Methods of Improving Strength
    Isometric, Isotonic and Isokinetic
    STRENGTH
    Strength is the ability of the muscles to overcome resistance.
    a) Facilitates the ability to resist disease as it affects
    organic efficiency .
    b) It is the amount of force a muscle or muscles group can
    exert.
    c) It is achieved by voluntary muscle contraction.
    d) Specific type of strength is required in specific type of
    sports
    e) Strength is divided into two types:
    a) Dynamic Strength
    b) Static Strength
    Geeta Ran
    Arjun awardee
    DYNAMIC STRENGTH
    Dynamicstrength is also called isotonic strength because it is
    related to the movement which is clearly visible.
    Dynamic strength is of diminishing tendency in which
    muscles refuses to work after sometime.
    Ineach sports movement, strength appears in a different
    form which are
    Maximum Strength
    Explosive Strength
    -Strength Endurance
    Types of Strength
    a) Maximum Strength:- It is the ability to overcome or to act against resistance. It is the maximum force
    which is applied by the muscles to perform any certain activity. For developing maximum strength
    intensity is high and repetitions are less.
    b) Explosive Strength: It is a combination of strength and speed abilities. It is the ability to overcome
    resistance with high speed. For developing explosive strength, intensity is sub maximum and repetitions
    are performed as fast as possible.

    c) Strength Endurance: It is the ability to overcome resistance or to act against resistance under
    conditions of fatigue.
    STATIC STRENGTH
    Static strength isalso
    called isometric strength.
    I t is the ability of muscles
    to act against resistance.
    This type of strength is
    not seen directly in sports
    but in some sports, it is
    applied in phases.
    METHODS FOR IMPROVING STRENGTH
    1. ISOMETRIC EXERCISES
    2. ISOTONIC EXERCISES
    3. ISOKINETIC EXERCISES
    ISOMETRIC EXERCISES
    1. Isometric is "iso-- Same" and "metric-- Length"
    2. No change in the length of the muscles.
    3. Work done cannot be observed.
    4. Require less time and equipment
    5. Useful for maintaining strength in case of injury
    6. Archery, weight lifting,gymnastic are the examples of
    isometric movements.

    Pushing the wall Hanging on Pole


    Work done = Force x Distance moved
    But distance moved is 0, therefore work done is zero.
    ISOTONIC EXERCISES
    1. Isotonic is "iso- same" and "tonic
    tension"
    2. Movements of muscles can be observed
    directly
    3. Lengthening and Shortening of muscles
    can be seen and called eccentric
    contraction and concentric contraction
    4. When we throw a ball, jump. run, weightisoTONIC EXERCISES
    training, these type of contraction Concentrie
    Occurs

    5. Exercise can be done with equipment o 2 Seconds Up


    without equipment.
    6. Increase the flexibility and length of 4 Seconds Down
    the muscles and are good for
    conditioning in sports.
    Eccentric
    ISOKINETIC EXERCISES
    1. ISOKINETIC is "iso - same" and "kinetic motion"
    2. Introduced by J.J. Perrine in 1968
    3. Exercises are done using specially design machine and
    are combination of isotonic and iso-metric exercises
    4. Machines allow for maximum resistance over the complete
    range of motion
    5. These types of movements are usually applied in water
    sports, skating,
    climbing,
    running etc.

    "Examples: fitness machines (stationary bike, bench


    press machine)
    Isotonic Isometric
    Same Tension; Changing Length Same Length; Changing Tenslon

    Eccentric
    Muscle
    Relaxed
    lengthens

    Concentric Contracting
    Muscle shortens

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