Sports Training — Physical Education STD 12 Commerce — Question

Strength is the capacity of the whole body or parts of to exert force. There are two types of strength–Dynamic & Static strength. Following methods are used to improve strength:

1. Isometric Exercise: Means where we do these exercises work is done cannot be observed. In these exercises, work is performed but it is not seen directly. In these exercises a group of muscles carry out tension against the other group of muscles. For example: Pushing against the sturdy wall, we will not be able to move it from its place. So, we should not consider it as work. Our muscle exert force, while pushing wall, but we see that work is not done. When we do exercise expenditure of energy is usual phenomenon. Some time body temperature may increase while performing these exercises. Muscles may feel a slight tremor if exercise is done for a prolonged time. Regular performing these exercises muscle size and shape can be changed.
2. Isotonic Exercise: Isotonic exercises are those exercises in which movement can be seen directly. Work is done in these exercises. The lengthening and shortening of muscle can be called eccentric contraction and concentric contraction accordingly.

Examples are: callisthenic exercises, running and jumping on the spot, lifting of weights or exercise with medicine ball. These exercise can be done with or without equipment.

3. Iso-kinetic exercise: In Iso-kinetic exercise contraction of muscle apply maximum forces throughout the complete range of movements. According to individual’s capacity, the speed of contraction can be adjusted. The Iso-kinetic excise can be used effectively for the development of strength.