Types of Strength
Dynamic Strength:-
Maximum Strength: Ability to act against maximum resistance
Explosive Strength: Ability to act against resistance with speed
Strength Endurance: Ability to act against resistance under condition of fatigue.
Static Strength:-
The force a muscle can apply to an Immovable object without appreciably shortening the length of the muscle.
Strength Developing Methods
Isometric Exercises
This exercises are those no direct movement or muscle contraction are visible. In these exercises, work is performed but is not seen directly. In this exercise a group of muscles carry out tension against another group of muscles. It involves maintaining a static position while engaging the muscles. The
joint doesn’t move, and the muscle neither lengthens or shortens, but the muscle’s tension is activated.
a) Examples:
- Exercises such as wall sits, planks, bridges, hollow-body holds, are isometric.
- Holding Yoga Poses are isometric contractions as well.
b) Benefits:
- Helps to stabilize injured or weak joints
- Therapists recommend isometric exercises for injury recovery.
- Helps to build muscle, strength, and bone density.
- Helps to lower the blood pressure.
Isotonic Exercises
The literal meaning of the word Isotonic is constant tension. In this exercise the length of muscle changes during action along with tension in them. Such exercises greatly enhances joint mobility and helps improve muscle strength and tone. It involves movement that requires muscles to resist weight over a range of motion, causing a change to the length of the muscle.
a) Examples:
- Walking, running, swimming, skiing, and dancing are all considered isotonic exercise.
- Resistance training exercises such as squats, pushups, pull ups, bench presses, dead-lifts, and bicep curls.
b) Benefits:
- Helps to increase muscle mass and strength
- Improves bone density
- Strengthen cardiovascular system
- Helps to resist injury from strains, sprains, fractures, and falls.
Iso-Kinetic Exercises
These exercises are performed on specially designed machine. In these exercises , contraction of muscles applies maximum force only at a particular angle of its range of movement. In Isokinetic exercises, contraction leads to a force that occurs throughout the complete range of motion.
a) Examples:
- Leg Curl, Dumbell Curl, Push Up, Rowing, Shoulder Press, Stationary cycling
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