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Types Of Strength And Power Exercises

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Types Of Strength And Power Exercises

  1. 1. Types of Strength and Power Exercises
  2. 2. Isometric Training <ul><li>Contraction, but not movement </li></ul><ul><li>Mimicked by pushing/pulling in different positions </li></ul><ul><li>Holding something stationary </li></ul>
  3. 3. Isometric Training <ul><li>Increase tension in muscle </li></ul><ul><li>Increase strength (muscle and bone) </li></ul><ul><li>Increase muscle mass </li></ul><ul><li>Perform almost anywhere </li></ul><ul><li>5-10 times, hold for 6-8 seconds, need at least 6-8 weeks to see changes </li></ul>
  4. 4. Isometric Training <ul><li>Negatives: </li></ul><ul><ul><li>Strengthens only at that angle in ROM </li></ul></ul><ul><ul><li>Increases blood pressure </li></ul></ul><ul><ul><li>Decrease in muscular endurance </li></ul></ul><ul><li>Typically used in rehab settings </li></ul>
  5. 5. Isotonic Training <ul><li>Movement with a constant load </li></ul><ul><li>Beneficial to health </li></ul><ul><ul><li>Improved ligament/tendon/muscle strength </li></ul></ul><ul><ul><li>Increase in bone density </li></ul></ul><ul><ul><li>Improves characteristics of muscle </li></ul></ul>
  6. 6. Adjusting the Load to the Goal <ul><li>Adjusted for anyone </li></ul><ul><li>Alteration and variation play a large role </li></ul><ul><li>Based off of 1 RM </li></ul>
  7. 7. Choosing Equipment <ul><li>Free weight </li></ul><ul><ul><li>Universal </li></ul></ul><ul><ul><li>Can be inexpensive </li></ul></ul><ul><ul><li>Many degrees of freedom </li></ul></ul><ul><ul><li>Useful for power exercises </li></ul></ul><ul><li>Machine </li></ul><ul><ul><li>Specific </li></ul></ul><ul><ul><li>Can be expensive </li></ul></ul><ul><ul><li>Guided ROM </li></ul></ul><ul><ul><li>Not very practical for power exercises </li></ul></ul>
  8. 8. Isokinetic Training <ul><li>Not very practical </li></ul>
  9. 9. Plyometric Training <ul><li>Improve agility, speed, and power </li></ul><ul><li>Based on SSC </li></ul><ul><ul><li>Rubber Band Philosophy </li></ul></ul><ul><li>Amoritization phase </li></ul><ul><ul><li>Period between eccentric and concentric phase </li></ul></ul><ul><li>Trains to reduce this phase </li></ul>
  10. 10. Plyometric Training <ul><li>Not typically done with general public </li></ul><ul><ul><li>Boxes </li></ul></ul><ul><ul><ul><li>Depth Jumps </li></ul></ul></ul><ul><ul><li>Medicine Balls </li></ul></ul><ul><ul><ul><li>Med ball throws </li></ul></ul></ul><ul><li>Improve functional power </li></ul><ul><ul><li>Should have proper strength foundation </li></ul></ul><ul><ul><li>Only 2-3 times/week </li></ul></ul>
  11. 11. Medicine Ball Training <ul><li>Weighted balls </li></ul><ul><ul><li>Vary in size, color, weight, and style </li></ul></ul><ul><li>Can be thrown </li></ul><ul><li>Often used for core training </li></ul><ul><li>Relatively inexpensive </li></ul><ul><li>Used in conjunction with main program </li></ul>
  12. 12. Resistance Band Training <ul><li>Very large “rubber bands” </li></ul><ul><ul><li>Different colors that represent different tensile strengths </li></ul></ul><ul><ul><li>Wide bands or tubular in shape </li></ul></ul><ul><li>Resistance increases as band is stretched </li></ul><ul><li>Promotes improved joint stability </li></ul><ul><li>Used in rehab settings </li></ul><ul><li>Downfall- minimal resistance at beginning </li></ul><ul><li>Relatively inexpensive </li></ul><ul><ul><li>Easy for travel </li></ul></ul>

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