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Isometric training methods for junior high school
Typology: Exercises
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By WILLIAM SMITH
B.P.E., The U n i v e r s i t y o f B r i t i s h C o l u m b i a , 1957
A T h e s i s S u b m i t t e d i n P a r t i a l F u l f i l m e n t o f The R e q u i r e m e n t s f o r t h e Degree o f M a s t e r. o f A r t s i n t h e Department o f E d u c a t i o n
We a c c e p t t h i s t h e s i s as c o n f o r m i n g t o t h e r e q u i r e d s t a n d a r d
The U n i v e r s i t y o f B r i t i s h Columbia September, 1964.
i i i ACKNOWLEDGMENT
The - w r i t e r w o u l d l i k e t o e x p r e s s h i s g r a t i t u d e t o t h o s e i n d i v i d u a l s whose c o - o p e r a t i o n made i t p o s s i b l e t o a c c o m p l i s h t h i s s t u d y. I n p a r t i c u l a r , t h a n k s a r e due t o Mr. L o r n e Brown and D r. S t a n l e y Brown w i t h o u t whose c o n t i n u e d i n t e r e s t and generous a s s i s t a n c e t h i s s t u d y c o u l d n o t have been s u c c e s s f u l l y c o m p l e t e d.
i v
TABLE OF CONTENTS PAGE ABSTRACT i i L I S T OF TABLES v CHAPTER I STATEMENT OF THE PROBLEM 1 I I JUSTIFICATION OF THE PROBLEM S I I I REVIEW OF THE LITERATURE 6 TV METHODS AND PROCEDURE 17 V RESULTS AND DISCUSSION 30 V I SUMMARY AND CONCLUSIONS 38 BIBLIOGRAPHY 41 APPENDIX I N I T I A L TENSIOMETER TESTS - RAW SCORES I N POUNDS. 47 MUSCLE TRAINING GROUP - RAW SCORES ( STRENGTH AND ENDURANGE ) 48 CONTROL GROUP - RAW SCORES (STRENGTH AND ENDURANCE) 49 MATCHED PAIRS - RAW SCORES (STRENGTH) 50 ENDURANCE TESTS - RAW SCORES 51
CHAPTER I
STATEMENT OF THE PROBLEM
The purpose o f t h i s s t u d y i s t o i n v e s t i g a t e the e f f e c t of i s o m e t r i c muscle t r a i n i n g on the s t r e n g t h and endurance of the t r u n k f l e x o r muscles o f j u n i o r secondary s c h o o l b o y s.
The h y p o t h e s i s t o be t e s t e d i s t h a t a s i g n i f i c a n t d i f f e r e n c e between two equated groups o f boys, w i t h r e s p e c t t o s t r e n g t h and endurance o f the t r u n k f l e x o r muscles, would o c c u r when one o f the groups performed a s i n g l e , s i x second, maximal i s o m e t r i c e x e r c i s e f i v e times a week f o r f i v e weeks w h i l e the o t h e r group d i d not p e r f o r m the e x e r c i s e.
D e l i m i t a t i o n s 1* T h i s s t u d y d e a l s w i t h a group o f f i f t y - o n e male s t u d e n t s i n grade e i g h t or grade n i n e.
2. The t e s t o f s t r e n g t h o f t h e t r u n k f l e x o r muscles i n v o l v e s one i t e m o n l y , the c a b l e - t e n s i o m e t e r t e s t.
D e f i n i t i o n s
I s o m e t r i c muscle t r a i n i n g i s a method of p h y s i c a l t r a i n i n g
t h r o u g h the development o f t e n s i o n. T e n s i o n i s produced i n a muscle when i t attempts t o c o n t r a c t , or s h o r t e n , a g a i n s t an immovable r e s i s t a n c e.
more n o r m a l p h y s i q u e , h a r e d i f f i c u l t y p e r f o r m i n g some p h y s i c a l s t u n t s and s k i l l s because t h e i r a b d o m i n a l m u s c l e s a r e l a c k i n g i n s t r e n g t h and e n d u r a n c e.
I t has b e e n o b s e r v e d t h a t many o f t h e s e y o u t h s a r e n o t a b l e t o s u c c e s s f u l y c o m p l e t e even one s i t - u p. T h i s i n a b i l i t y m i g h t be due t o l a c k o f s t r e n g t h o f t h e a b d o m i n a l m u s c l e s o r a n " u n u s u a l " c e n t e r o f g r a v i t y. I n e i t h e r c a s e , f a i l u r e t o complete a n e x e r c i s e t h e y a r e a s k e d t o p e r f o r m , does n o t i n c r e a s e t h e i r i n t e r e s t i n p h y s i c a l e x e r c i s e.
There i s need, t h e n , f o r a n e x e r c i s e t h a t w i l l do more t o encourage t h e s e boys t o a t t a i n a h i g h e r l e v e l o f s t r e n g t h and endurance o f t h e a b d o m i n a l m u s c l e s. I f i s o m e t r i c t r a i n i n g i s e f f e c t i v e i n i n c r e a s i n g t h e s t r e n g t h and endurance o f a b d o m i n a l m u s c l e s , t h i s t y p e o f t r a i n i n g c o u l d be recommended t o t h e s e boys f o r use a t home.
be f o u n d i n C l a r k e ' s ( 1 4 ) t e s t i n g m a n u a l.
I t i s r e c o g n i z e d t h a t s t r e n g t h i s o f two k i n d s ( 1 5 ) , i s o m e t r i c and i s o t o n i c. I s o m e t r i c s t r e n g t h i s t h e amount o f t e n s i o n a m u s c l e c a n produce when i n a f i x e d p o s i t i o n , when l i t t l e o r no s h o r t e n i n g o f t h e m u s c l e f i b r e s o c c u r s , I I s o t o n i c s t r e n g t h i s t h e amount o f f o r c e a m u s c l e c a n p r o d u c e t h r o u g h a g i v e n range of movement, when much f i b r e c o n t r a c t i o n o c c u r s *
T r a d i t i o n a l l y , p h y s i c a l e d u c a t o r s have u s e d i s o t o n i c e x e r c i s e s , e x e r c i s e s i n v o l v i n g movement, as a means o f i n c r e a s i n g m u s c u l a r s t r e n g t h and e n d u r a n c e. I n 1953 two German p h y s i o l o g i s t s , H e t t i n g e r and M u l l e r ( 1 6 ) , r e p o r t e d t h a t i s o m e t r i c e x e r c i s e s seemed t o i n c r e a s e t h e s t r e n g t h o f m u s c l e s t o t h e e x t e n t o f f i v e p e r c e n t p e r week. The p o s s i b l e v a l u e o f i s o m e t r i c s was p o i n t e d o u t b y S t e i n h a u s (17). The p r o s p e c t o f b e i n g a b l e t o b u i l d up t h e s t r e n g t h o f m u s c l e s t h r o u g h a s i m p l e , q u i c k e x e r c i s e t h a t u s u a l l y does n o t r e q u i r e equipment o r a g r e a t d e a l o f space has a p p e a l e d g r e a t l y t o r e h a b i l i t a t i o n a l i s t s and p h y s i c a l e d u c a t o r s a l i k e. G e r s t e n ( 1 8 ) r e p o r t s t h a t * "... because o f t h e s h o r t e r t i m e e l e m e n t , t h e l a c k o f j o i n t movement, and use i n home programs, i s o m e t r i c t h e r a p y i s a d i s t i n c t advantage i n many c a s e s. "
H e t t i n g e r and M u l l e r r e p o r t e d t h a t a s i n g l e , d a i l y , s i x - s e c o n d c o n t r a c t i o n o f t w o - t h i r d s maximal s t r e n g t h was as e f f e c t i v e i n i n c r e a s i n g s t r e n g t h as a p r o l o n g a t i o n o f t r a i n i n g f r e q u e n c y and a n i n c r e a s e i n t r a i n i n g s t r e n g t h.
C r a k e s (19) came c l o s e t o d u p l i c a t i n g t h e f i n d i n g s o f H e t t i n g e r and M u l l e r r e p o r t i n g a s t r e n g t h i n c r e a s e o f a b o u t two p e r c e n t p e r week. R a r i c k and L a r s e n ( 2 0 ) r e p o r t e d t h a t a s i n g l e , s i x - s e c o n d c o n t r a c t i o n a t t w o - t h i r d s maximum s t r e n g t h was j u s t as e f f e c t i v e as f r e q u e n t c o n t r a c t i o n s a t f o u r - f i f t h s maximum s t r e n g t h f o r grade e l e v e n and t w e l v e b o y s.
W o l b e r s and S i l l s ( 2 1 ) , i n a s t u d y o f t h e e f f e c t i v e n e s s o f s t a t i c c o n t r a c t i o n s i n i n c r e a s i n g t h e s t r e n g t h o f h i g h s c h o o l b o y s , c o n c l u d e d t h a t s t a t i c c o n t r a c t i o n s o f s i x s e c o n d s ' d u r a t i o n w i l l cause s i g n i f i c a n t g a i n s i n s t r e n g t h.
Gardner (22) employed a s i x - s e c o n d , t w o - t h i r d s maximal i s o m e t r i c c o n t r a c t i o n i n h i s s t u d y o f t h e knee e x t e n s o r s and r e p o r t e d t h a t i t c a u s e d a s i g n i f i c a n t improvement i n t o t a l s t r e n g t h.
T a y l o r (23) i n a s t u d y o f d i f f e r e n t s t a t i c t r a i n i n g methods f o u n d t h a t no one way was s i g n i f i c a n t l y b e s t. Some s t u d i e s , however, i n d i c a t e t h a t b e t t e r s t r e n g t h g a i n s c a n be o b t a i n e d i f t h e f o r c e o f c o n t r a c t i o n and t h e number o f r e p e t i t i o n s a r e v a r i e d. R a s c h ( 2 4 ) , i n a r e v i e w o f i s o t o n i c and i s o m e t r i c e x e r c i s e s , r e p o r t e d "... a c o n s i d e r a b l e body o f c o n t r a d i c t o r y e v i d e n c e i s a c c u m u l a t i n g. " L i t t l e f i e l d (25) r e p o r t e d t h a t a t e n - s e c o n d , e i g h t y p e r c e n t maximal c o n t r a c t i o n p e r f o r m e d t h r e e t i m e s a week f o r e i g h t weeks was s u f f i c i e n t t o cause a s i g n i f i c a n t i n c r e a s e i n t h e r i g h t - h a n d g r i p s t r e n g t h o f t w e l v e and t h i r t e e n y e a r o l d b o y s. A s a (26) f o u n d t h a t
(30,36) t h a t t h e t r a i n i n g s t i m u l u s t o i n c r e a s e d m u s c u l a r s t r e n g t h i s t h e development o f t e n s i o n. B e s i d e s e x h i b i t i n g a keen i n t e r e s t i n s t r e n g t h , p h y s i c a l e d u c a t o r s have l o n g b e e n i n t e r e s t e d i n t h e p r o b l e m o f e n d u r a n c e , b o t h i n m a i n t e n a n c e and i n improvement. C u r i o u s l y , t h e r e l a t i o n between s t r e n g t h and endurance i s n o t as d i r e c t as m i g h t f i r s t be i m a g i n e d. C l a r k e ( 3 7 ) r e p o r t e d an i n t e r c o r r e l a t i o n between t e n s i o m e t e r s t r e n g t h o f t h e t r u n k f l e x o r s and s i t - u p s o f o n l y 0.13. I t i s g e n e r a l l y a c c e p t e d ( 3 8 , 3 9 ) , how- e v e r , t h a t a n i n c r e a s e i n m u s c u l a r endurance f o l l o w s a n i n c r e a s e i n m u s c u l a r s t r e n g t h. T r a d i t i o n a l c o n c e p t s o f endurance t r a i n i n g were c h a l l e n g e d b y t h e i s o m e t r i c e x e r c i s e c o n c e p t. L i b e r s o n a n d A s a (30) f o u n d t h a t a f t e r a t w e l v e - w e e k e x e r c i s e program, t h e t i m e r e q u i r e d f o r t h e f o r c e o f & s u s t a i n e d maximum i s o m e t r i c c o n t r a c t i o n t o d r o p t o z e r o was as f o l l o w s :
Group H o l d i n g Time A i s o t o n i c (DeLorme method) 200 s e c. B i s o m e t r i c (1 c o n t r a c t i o n p e r d a y ) 180 s e c. C i s o m e t r i c (as group B ) ( t h e n 20 c o n t r a c t i o n s p e r ) (day d u r i n g f i n a l 3 weeks) 240 s e c.
W a l t e r s e t a l. ( 4 0 ) , i n s t u d y i n g t h e e f f e c t on endurance o f t h r e e e x e r c i s e g r o u p s , r e p o r t e d t h e f o l l o w i n g p e r c e n t a g e i n c r e a s e s :
Group Endurance I n c r e a s e i s o t o n i c 8% 2/3 maximal i s o m e t r i c 12$ maximal i s o m e t r i c
Two groups o f s t u d e n t s a t t h e U n i v e r s i t y o f B r i t i s h C o l u m b i a were s u b j e c t e d t o an i s o m e t r i c t r a i n i n g s e s s i o n and a w e i g h t t r a i n i n g s e s s i o n t w i c e a week f o r e i g h t weeks. D e n n i s o n e t a l. ( 4 1 ) , r e p o r t e d t h a t a l t h o u g h t h e w e i g h t - t r a i n e d groups made g r e a t e r g a i n s i n upper amu e n d u r a n c e , t h e d i f f e r e n c e between t h e means o f improvement o f t h e groups was n o t s i g n i f i c a n t.
Three groups o f e l e v e n s u b j e c t s were e q u a t e d on t h e b a s i s o f b i c y c l i n g f o r two m i n u t e s a t f o u r t e e n k i l o g r a m s ' r e s i s t a n c e b y H o w e l l e t a l. ( 4 2 ). Group I f o l l o w e d a r e g u l a r w e i g h t t r a i n i n g program, group I I p e r f o r m e d t h e commander s e t o f e x e r c i s e s , and group I I I f o l l o w e d t h e i r normal a c t i v i t i e s. The e x p e r i m e n t l a s t e d e i g h t weeks. A t t h e c o n c l u s i o n o f e i g h t weeks t h e s u b j e c t s were r e t e s t e d on a b i c y c l e ergometer under o r i g i n a l c o n d i t i o n s. I t was h y p o t h e s i z e d f r o m t h e r e s u l t s t h a t i n c r e a s e s i n m u s c u l a r endurance may be e f f e c t e d by c e r t a i n programs o f i s o m e t r i c c o n t r a c t i o n s as w e l l as by i s o t o n i c e x e r c i s e s.
Swegan (43) l i k e w i s e a t t e m p t e d t o d e t e r m i n e t h e e f f e c t o f s t a t i c c o n t r a c t i o n and s t a n d a r d w e i g h t t r a i n i n g p r o c e d u r e s on e n d u r a n c e. I t was c o n c l u d e d t h a t m u s c u l a r e n d u r a n c e , b a s e d on c o m p o s i t e s c o r e s , was i n c r e a s e d s i g n i f i c a n t l y a f t e r t r a i n i n g b y e a c h method. S i g n i f i c a n t d i f f e r e n c e s between t h e two groups were n o t o b t a i n e d.
