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Training in Sports

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Strength - Definition, types And methods of improving Strength - Isometric, Isotonic And Isokinetic

Strength can be defined as the ability to overcome resistance or to act against resistance.

Types of strength:

Maximumu 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.

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, the intensity is sub-maximum and repetitions are performed as fast as possible.

Strength Endurance: It is the ability to overcome resistance or to act against resistance under conditions of fatigue.

Methods for Improving Strength: 

ISOMETRIC EXERCISE: Isometric exercises are those exercises, which are not visible. In fact, there are no direct movements, hence they can‘t be observed. In these exercises, work is performed but is not seen directly. In these exercises, a group of muscles carry out tension against the other group of muscles. For example, pushing against a sturdy wall.

ISOTONIC EXERCISE: The literal meaning of the word isotonic is constant tension i.e., iso means constant ant tonic means tension. In this exercise the length of muscles changes (shortens or lengthens) during action along with tension in them. An isotonic exercise is a form of active exercise in which muscles contract and cause movement. There is no significant change in resistance throughout the movement, so the force of contraction remains constant. Such exercise greatly enhances joint mobility and helps improve muscle strength and tone.

ISOKINETIC EXERCISE: These exercises are performed on specially designed machines. These exercises are developed by Perrine in 1968. In these exercises, contraction of muscles applies maximum force only at a particular angle of its range of movement, whereas, in isokinetic exercise contraction of force throughout the complete range of movement. These exercises involve a specific type of muscle contraction which is not involved in games and sports like rowing and swimming.

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