Strength & It's Method

Topic of Sport Training & beneficial for B.p.ed & M.p.ed. students of physical education department

1. STRENGTH & IT’S METHOD BY:- SACHIN ALI

2. STRENGTH Ability to act against the resistance or to overcome the resistance is known as Strength. According to Barrow & McGee:- The capacity of whole body or any it’s parts to exert force. According to Mathews:- The force that a muscle or group of muscles can exert against the resistance in one maximum efforts.

3. Isometric Muscle Contraction Isometric is the combination of two words:- Iso + metric where Iso means “Same” & Metric means “measurement”. So during muscle contraction the length of the muscles remains constant. Isometric is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of joint.

4. Isotonic Muscle Contraction It is also the combination of 2 words: Iso+Tonic where Iso means “Same” & Tonic means “Tension/movement/motion”. During muscle contraction the length of the muscles will be change & angle of joint also. It is divided into 2 parts:- Eccentric contraction Concentric Contraction

5. Eccentric Muscle Contraction In this contraction the muscle length become lengthening. In other words, during an eccentric contraction, the force opposing the contraction of the muscle is greater than the force produced by the muscle.

6. Concentric Muscle Contraction In concentric muscle contraction the muscles becomes shorten while generating force. During a concentric contraction, a muscle is stimulated to contract according to the sliding filament mechanism.

7. Static Strength Contractions/holding of a particular muscle for an extended period of time. Increasing time under sustaining tension is going to increase muscle breakdown. More muscle breakdown means more muscle growth when those muscle fibers repair.

8. Dynamic Strength It is divided into 3 parts: Maximal Strength Explosive Strength Strength Endurance

9. 1. Maximal Strength (1RM) Ability to do overcome the resistance in a single stimulus. Maximum strength means to exert force against resistance in maximal effort. Refers to the highest force the neuro -muscular system can generate during a maximum voluntary contraction. Ex. Weightlifting , Throwing.

10. 1. Dynamic Concentric Method In this method heavy resistance are overcome repeatedly. In order to overcome the resistance the muscle contract concentrically depending on the magnitude of load & resistance. This method has 2 variation Maximal Resistance Sub-maximal Resistance

11. A. Maximal Resistance Intensity:- 80-100% Repetition (1-10) Sets (3-10) Recovery Period (complete) Best method for muscle hypotrophy & movement with speed.

12. B. Sub-Maximal Resistance Hypotrophy down but weight increase Resistance Low Intensity 50-80% (Increase or decrease according to game) Repetition 6-12 Sets 3-5 Density period- complete (3 to 5 mint) Speed of movement increase

13. 2. Dynamic Eccentric Method In this method muscle have act against the resistance in the eccentric contraction. This method 2 variations:- Slow dynamic eccentric method Reactive Method

14. A. Slow Dynamic Eccentric Method Intensity 120% or even more Repetition- 1 Set 6-8 Recovery 3-5mint(complete) Duration of Contraction – 4 to 6 sec.

15. B. Reactive Method (Jump Down) 1986- Hartmann In this method the are first made to stretch against resistance before contracting them maximally. This method is very effective for the development & explosive strength. It is also known as “Depth Jumping”. Ex. Volleyball players & combative sports.

16. Height of Box:- 40-120cm Repetition:- 6-8 Recovery:- 5-8(complete) Total no. of jump in training session should not be more than 50 jumps. It is used basic of leg muscles Landing when body angle 120-140degree & upright:- 90-100 degree(knee) & optimum range :- 30-50degree.

17. 3. Iso -kinetic Method This method was first introduced by J.J. Perrine in 1968. This method involves a special type of muscles contraction with the help of machine called Iso -kinetic contraction. In Iso -kinetic contraction the muscles applies maximal force only at a particular angle of it’s range of movement.

18. 2. Explosive Strength Ability to do overcome the resistance as fast as possible. It is the combination of speed & strength and sometime referred as “Power”. This special type of strength is of great importance to the "explosive" events in running, jumping and throwing. Further this is divided into Start Strength Strength Speed (Power) Speed Strength

19. Start Strength :- ability to develop maximal muscles force during the starting phase of the movement; sprint start Strength Speed :- ability to overcome heavy resistance with high speed. Throws, jump Speed Strength :- It is the ability to overcome lower resistance with high speed. Team game., combat sports

20. 1. Using Special & competition exercise with change in resistance. Resistance taken in increment (In this variation the stress is on improving strength element) Resistance become low (In this variation the stress is on speed element) Examples: Various type of jumps with additional resistance Short Sprint on slop.

21. 2. Intensive Interval Method Given by Scholish (1988) Intensity:- 70-80% Repetition :- 8-12 Recovery:- 90sec to 180sec Speed of movement:- Explosive Sets:- 3-5 This method is very-very popular in world for combative sports. In this method 3 types of resistance are used: Opponent Dummy Passive Resistance (Mechanical Part)

22. 3. Strength Endurance It is the ability to overcome resistance or to act against resistance under condition of fatigue. It is also product of two motor abilities Strength + Endurance = Strength Endurance. Strength endurance further classified in two forms: Strength endurance is the ability to overcome high resistance or to act against high resistance under condition of fatigue ex. combat sports, long duration events requiring strength pole vault. Endurance strength is needed for activities in which low resistances are to be tackled ex. Swimming, road cycling.

23. 3. Relative Strength It is not a strength ability. It is simply a ratio by dividing maximum strength with body weight.

24. Factors Determining Strength

25. Test muscular strength through following tests:- Handgrip Test Procedure I-Repetition maximum or Bench Press test Upper body strength Isokinetic Testing