Mur‘cwrf - .- o ;: Y THE EFFECTS OF SELECTED ISOTONIC AND ISOMETRIC EXERCISES FOR DEVELOPING STRENGTH FOR THE IRON CROSS Thesis for flu Degree of M. A. MICHIGAN STATE UNIVERSITY Robert Louis Harris 1965 {E515 (ELIBRARY Michigan State University THE EFFECTS CF SELECTED ISOTONIC AND ISOHETRIC EXERCISES FOR DEVELOPING STRENGTH FOR THE IRON CROSS gJQ By Robert Louis Harris the reqquer9”t A) "“Q m L»; ABSTRACT THE EFFECTS OF SELECTED ISOTONIC AND ISOMETRIC EXERCISES FOR DEVELOPING STRENGTH FOR THE IRON CROSS by Robert Louis Harris Statement of the Problem This study was undertaken to determine the effective- ness of six selected exercises on the strength required for performing the iron cross on the still rings. Three of the exercises were isotonic, and the other three were isometric. The amount of strength developed and the time Spent acquiring it were the deciding criteria. Methodology Seventy-eight subjects were selected from the required freshman Physical Education classes at Michigan State Uni— versity. They were weighed and ranked according to body weight, then divided into six groups, with the means of each group as near equal as possible. Each group was then randomly assigned to an exercise, and, using a cable tensio- meter, measured for arm adduction strength. The six different exercises consisted of the following: GROUP A (Isometric: Testing Apparatus Exercise): Pressing GROUP GROUP GROUP ROBERT LOUIS HARRIS down maximally on the testing apparatus for three bouts, each of six seconds duration, with a two- minute rest period between bouts. B (Isotonic: Regular Cross Attempt Exercise): Lowering down from a support position on the low still ring setup, attempting to hold the iron cross, and Jumping up to regain the support position again (one attempt). The exercise involved three bouts, each bout consisting of six attempts, with a two-minute rest period between the bouts. C (Isotonic: Inner-Tube Exercise): Starting from a support position with an inner-tube cut and the ends attached to the rings, and with the tube placed under the feet, lowering down to the iron cross position, and pressing back up with the help of the inner-tube. The exercise involved three bouts, each bout con- sisting of ten repetitions, with a two-minute rest period between the bouts. D (Isometric: Arms Through Straps Exercise): Placing the arms through the straps to a point where maximal exertion was needed to hold the iron cross position for the designated length of time. The exercise involved two bouts, each bout of six seconds of dura— tion, with a two-minute rest period between the bouts. GROUP E (Isotonic: Inner—Tube Exercise): This exercise was similar to that of GROUP C, except that the requirements ROBERT LOUIS HARRIS were two bouts, each bout consisting of ten repeti- tions, with a two~minute rest period between the bouts. GROUP F (Isometric: Arms Through Straps Exercise): This exercise was similar to that of GROUP D, except that the requirements were three bouts, each bout of six seconds duration, with a two-minute rest period be— tween the bouts. Individuals in each group were instructed to exert maximally throughout the entire exercise. The exercises were done once a day, five days per week, for approximately six weeks. Each subject was tested for arm strength improvement before his exercise on Friday of each week. A final strength test was taken at the end of the training period, and the data were statistically treated using the Analysis of Variance method to determine the sig- nificance of the difference between the initial and final arm strength recordings of each group. Conclusions Within the confines of the study, and subject to the usual limitations of sample and type of training program, the following principle conclusion may be drawn. 1. At the termination of the six weeks training period, none of the six selected exercises elicited a significant improvement in the arm strength required to perform the iron cross on the still rings. ROBERT LOUIS HARRIS However, other secondary conclusions warrant mentioning. 2. Each of the groups showed improved arm strength means at the end of the six weeks period. 3. The groups performing isometric exercises generally tended to produce better results when tested on the isometric testing apparatus. Such was not the case for the isotonic- exercising groups. 4. The isometric groups generally showed slower or negligible improvement until the second or third week of training, as compared to the more rapid improvement of the isotonic groups. THE EFFECTS OF SELECTED ISOTONIC AND ISOMETRIC EXERCISES FOR DEVELOPING STRENGTH FOR THE IRON CROSS By Robert Louis Harris A THESIS Submitted to Michigan State University in partial fulfillment of the requirements for the degree of MASTER OF ARTS Department of Health, Physical Education, and Recreation 1965 ACKNOWLEDGMENTS The writer wishes to express his appreciation to all the subjects who were connected with the study. Their cooperation and enthusiasm was of great benefit to the completion of the experiment. Gratitude is extended to Dr. wayne D. VanHuss and Dr. Gale Mikles for their interest in the preparation of the study, and their guidance throughout the course of the study. Thanks is also expressed to Dr. William w. Heusner for his assistance with the statistical data, and the experimental design. CHAPTER I. II. III. IV. V. TABLE OF CONTENTS INTRODUCTION Purpose of the Study Need for the Study. . . Definition of Terms . . Limitations of the Study. REVIEW OF THE LITERATURE METHODOLOGY Equipment Subjects . . Experimental Procedure . . . Exercise Programs Method of Analysis. RESULTS AND ANALYSIS OF DATA . SUMMARY, CONCLUSIONS AND RECOMMENDATIONS Summary Conclusions Recommendations. BIBLIOGRAPHY. APPENDICES PAGE O\.E'UUUU l6 16 17 17 18 22 23 27 27 28 29 3O 35 ILLUSTRATION I. The Iron Cross II. Testing Apparatus Exercise III. Inner-Tube Exercise. IV. Arms Through Straps Exercise. V. Testing Device LIST OF ILLUSTRATIONS PAGE vii 19 2O 20 37 LIST OF TABLES TABLE PAGE 1. Group Mean Progression Chart . . . . . . . 2A 2. Analysis of Variance Results: Arm Strength Improvement . . . . . . . . . . . . 25 APPENDIX A B Cable Group Group Group Group Group Group LIST OF APPENDICES Tensiometer Calibration Scale Testing Apparatus Exercise Inner-Tube Exercise Arms Through Straps Exercise. Inner-Tube Exercise 'IJIIIZIUOIIlil> Arms Through Straps Exercise . Regular Cross Attempt Exercise. PAGE 37 A0 Al A2 A3 in: AS Illustration I The Iron Cross CHAPTER I INTRODUCTION In gymnastics, there are certain basic elements that are looked for in judging a routine. On the still rings, the iron cross is regarded as being one of the more difficult (in regards to strength) and time-consuming skills to learn, yet one of the more basic elements that should be included in a gymnast's routine. Several years ago, a technique apparently used by some European gymnasts wastnkngfin:back to the United States by an American gymnast who competed in the 1962 world Games, in Prague, Czeckoslovakia. This technique involved the use of a bicycle inner-tube as a means of exercising the muscles involved in performing the iron cross. When cut and attached to both rings, and used as a means of support, the gymnast could repetitively go through the full range of motion of the skill, as well as hold himself in the desired iron cross position, with as much or as little muscular tension as he desired. The writer has observed and experienced the use of such a device, with positive results, and in a relatively short period of time. However, there are many coaches and gymnasts who differ in their opinion as to the better method for exercising the muscles requiretho perform the iron cross. One of the most prevalent means used today of exercising for this skill, is repetitively attempting the skill itself. There appears to be much wasted ‘energy and time in this case, since the gymnast has to regain a support position each time, before attempting the skill again. Since an inner—tube is inexpensive and more convenient than wall pulleys or weights, it may prove to be an efficient and productive strengthening device. Due to the varied opinions of coaches and gymnasts as to the better method of exercising for the iron croSs, the selected isotonic and isometric exercises'for this study were those that were.felt to be the more cOmmonly used methods. Purposeof the Study This study was undertaken to determine the effective— ness of six selected exercises on the strength required for performing the iron cross on the still rings. Three of the exercises were isotonic,'and the other three were isometric. Since none of the subjects :ere on an eXerciSe pro— 'gram of their own, or trying out for a varsity sport, and since the experimental design was too short in duration to develop the strength needed to hold the correct iron cross position as it is held in gymnastics competition, the actual success of the subjects for performing the skill at the completion of the study was not a deciding criterion. The aim was to determine which exercise was most effective for strength development, in regards to amount of strength developed and the time spent acquiring it. Need for the Study There is a definite need for more knowledge of training and teaching techniques in gymnastics. It is an individual sport that is beginning to expand in popu— larity in America; therefore, much needs to be known for prOSpective coaches to teach or coach it. The iron cross is one gymnastics skill that is acquired in a number of ways, and with varying degrees of success. In order to lessen the time Spent on the develop- ment of strength, and to increase the success in perfor- mance of this skill, we need to know which type of exercise to give our gymnasts to produce maximum results. Such an exercise would be an invaluable asset to a gymnast as a pre-season and during-season conditioning exercise as an aid to better performance. Definition of Terms Still Rings. A piece of gymnastics apparatus that consists of two wooden rings, each suspended from the ceiling by a steel cable and a leather strap. The measurements of the apparatus for competition are: eighteen feet from the floor to the top of the cables; eight feet from the floor to the bottom of the rings; and two feet between the two cables. Iron Cross. A gymnastic skill, whereby the body is held suSpended between the rings, solely supported by the arms, which are held in a horizontal position. The person is facing straight forward. Isotonic Exercise. An exercise which takes into account the full range of motion of the skill, and where the muscles in action are continually contracting (shortening) and expanding (lengthening). Isometric Exercise. An exercise which is done stat- ically, without movement. The subject holds himself in the iron cross position for a specified period of time. Limitations of the Study The study was limited by the following factors. 1. The number of subjects available for selection was small. 2. The study did not take into account the endurance of the subjects.‘ 3. No attempt was made to measure the subjects for maximum effort. There was no control over the sleep, diet, or daily living habits of the subjects. However, they were instructed to remain as near as possi- ble to their weight at the time of the initial test, and to avoid exercise that would affect the same muscles as those affected by the selected exercises. CHAPTER II REVIEW OF THE LITERATURE Even though strength development methods and muscle- building techniques have been practiced since earliest times, there is still disagreement among researchers as to the BEST method for strength development, namely, isometric or isotonic exercises. The principle remains the same, that of exercising the muscles against gradually increasing resistance, but the methods employed create the controversy and varied results. In this connection, the rapidity and the ultimate degree of development in individuals will be different. This can be attributed to such individual differences as body weight, body type, motivation, age, neuromuscular conditioning, and physiological mechanisms.1 Since 1953, there have been investigations of the value of strengthening the muscles by the use of isometric contractions.2 lPeter V. Karpovich, Physiology of Muscular Activity (fifth edition; Philadelphia: W. B. Saunders Company, 1959), pp. 34-36; Paul Hunsicker and George Greey, ”Studies in Human Strength," Research Quarterly, 28 109-119, 1957, Lucien Brouha, "Training," in Science and Medicine of Exer- cise and Sports, ed. warren Johnson (New York: Harper and Brothers, 19657, pp. 414—416. 2Layton R. Sutton and Edward M. Krusen, "Variations in Increment for Different Muscles With Brief Maximal Exercise," Physical Medicine and Rehabilitation, u3(8):426— 431, August, 1962. 3 reported that a single daily Hettinger and Muller static contraction of six seconds duration and at two- thirds maximum effort, produces the best results in gaining A strength. However, Asa conducted experiments where he used repetitive isometric contractions, and found gains to be greater, as compared to those received when a single daily contraction was used. Morehouse,5 in his study of a single voluntary brief maximal exertion against an isometric resistance, found, with periodic repetitions, a very rapid improvement in strength. He also states that these repetitions need not be many, frequent, or maximum in effort. Muller6 believes that the key to strength development is tension. In connection with this, Hellebrandt and 3T. Hettinger and E. A. Muller, "Muskelleistung and Muskeltraining,” Arbeitsphysiologie, 15:111—126, 1953, in Peter V. Karpovich, Physiology of Muscular Activity (fifth editéon; Philadelphia: W. B. Saunders Company, 1959), p. 3 MM. Asa, ”Effect of Isotonic and Isometric Exercises Upon the Strength of Muscle" (unpublished Doctor's Disserta- tion, Springfield College, 1958), in Peter V. Karpovich, Physiology of Muscular Activity (fifth edition; Philadelphia: W. B. Saunders Company, 1959), p. 36. 5Lawrence E. Morehouse, "Physiological Basis of Strength Development," in Exercise and Fitness (Chicago: The Athletic Institute, 1960), pp. 193-199. 6E. A. Muller, "Training Muscle Strength,” Ergonomics, 2:216, 1959. Houtz7 experimentally demonstrated the overload principle, and came up with the following conclusions: 1. Strength and endurance increase when repetitive exercise is performed against heavy resistance. 2. It is not the amount of work done which consti- tutes the training stimulus. The amount of work done per unit of time is the critical variable. 3. Rate of improvement depends on the degree to which a person is willing to overload. The subject's ability to overcome inhibition and thus allowing himself to exert to a greater capacity is of major importance. Through repetition and experience, the subject learns to adapt to temporary discomfort, and in this manner overcome inhibition and permit an increase in strength of performance. Rarick and Larsen8 conducted a study to compare the relative effectiveness of single daily isometric exercise bouts maintained at two—thirds maximum tension, with a program of static exercises in which the frequency of the 7F. A. Hellebrandt and s. J. Houtz, ”Mechanisms of Muscle Training in Man: EXperimental Demonstration of the Overload Principle," Physical Therapy Review, 36(6):371, June, 1956. 8G. L. Rarick and G. L. Larsen, ”Observations on Fre— quency and Intensity of Isometric Muscular Effort in Devel- oping Static Muscular Strength in Post-Pubescent Males,” Research Quarterly, 29(3):333-342, October, 1958. six—second bouts was progressively increased with tension levels at 80% of maximum static strength. Thirty post- pubescent males, divided into two experimental groups and one control group, served as subjects. Within group and between group comparisons of strength scores were made at the conclusion of the four weeks period of training, and again four weeks after the termination of the program. The following summarizes the findings of this investigation: 1. Both experimental groups elicited gains during the study. However, the strength increase achieved by the 80% maximum tension group was slightly greater at the end of the four weeks period, and the decline in strength was less during the post-training period than for the six—second, two—thirds maximum tension group. 2. The two eXperimental groups showed significantly higher strength scores than the control group, but the differences between the two former groups was not signifi— cant. 3. The 80% maximum tension group was significantly superior to the control group, regarding strength retention. However, such was not the case between the two—thirds maximum tension group and the control group. The difference between the two experimental groups in strength retention, while not significant, favored the group employing the higher tension level for longer periods of time. IO The findings of this study generally support the Hettinger-Muller hypothesis of static strength development. Although the two methods used were not significantly differ— ent in strength improvement results, the 80% maximum tension group tended to be slightly more effective in terms of developing qualities of strength retention. As a result of all this relatively recent research, we have been given some significant proof as to the values of isometric exercising, but Bender, Kaplan and Johnson sum up the current belief that, "Isometric exercises are not the whole answer to the conditioning needs of the individual. . .(They) are extremely effective for the develop- ment of strength, but their effectiveness is increased if they are used with proper adjunctive isotonic and stretching exercises."9 McDonald,lO also of the same opinion, mentions that many athletes play safe and use a combination of the two types plus a good deal of stretching, and in this way show much wisdom, as both isometric and isotonic contractions are operative in the functional situation. 9J. A. Bender, H. M. Kaplan and A. J. Johnson, "ISO- METRICS. . .A Critique of Faddism versus Facts,” Journal of Health, Physical Education and Recreation, 3A(5):22, May, 1953. lOA. McDonald, "Modern Training and Sports Medicine,' Physical Education Journal, 55(165):35—38, July, 1963. 11 It is the opinion of some researchers, though, that isometric training doesrkfizenhance performance of move- ments involving isotonic contractions, and vice-versa. Berger,ll in a study to determine the changes in dynamic strength produced by static training and, conversely, the changes in static strength produced by dynamic training, concluded the following: 1. Improvement in static and dynamic strength was significant. 2. An increase in dynamic strength did not result in a corresponding increase in static strength, as shown by the insignificant coefficients of correlation. 3. Dynamic strength changes also did not result in a corresponding increase in static strength. Rasch and Morehousel2 conducted a study, using 24 subjects performing isotonic exercises and 25 performing isometric exercises. All of the subjects were near equal in weight and height. The results of the six-week experi- ment were that the isotonic group showed greater strength gains and hypertrophy than did the isometric group, and 11R. A. Berger, "Comparison of Static and Dynamic Strength Increases," Research Quarterly, 33(3):329-333, October, 1962. 12P. J. Rasch and L. E. Morehouse, "Effect of Static and and Dynamic Exercises on Muscular Strength and Hypertrophy," Journal of Applied Physiology, 11(1):29-34, 1957. 12 whereas subjects showed strength gains in the tests when muscles were employed in a familiar way, little or no gain in strength was observed when unfamiliar procedures were employed. This reflected largely the acquisition of skill. It was suggested also that isotonic exercises probably produce better results from the psychological as well as the physiological aspects. Subjects in both groups ex- pressed a dislike for isometric effort because it was boring. However, Mathews and Kruse13 compared the effects of isotonic exercise of the elbow flexor muscles on the ergo— graph, and isometric exercise of the same muscles by three consecutive six-second maximum pulls on a strap, and could not obtain valid differences of improvement between the two methods. A significant difference between the means of the two groups was not obtained, and they concluded that strength changes were peculiar to the individual. This supports the findings of Karpovich, Hunsicker and Greey, and Brouha14 in regards to the importance of individual differ— ences in developing strength. 13D. K. Mathews and R. Kruse, "Effects of Isometric and Isotonic Exercises on Elbow Flexor Muscle Groups," Research Quarterly, 28(1):26-37, March, 1957. lL‘Karpovich, Hunsicker and Greey, Brouha, loc. cit. 13 Berger,15 comparing the effects of static and dynamic training, trained 57 male college students three times weekly, for 12 weeks, using two positions of the bench press lift at 6-8 seconds maximum exertion, and 9 groups dynamic- ally performing the bench press lift at 2 R.M. and 6 R.M. He found that the static group was significantly stronger than the group trained dynamically with 2 R.M. for two bouts, but significantly weaker than the group trained with 6 R.M. for three bouts. However, he concluded that there is a negligible fatigue problem involved with static training, probably owing to the fact that more exercise sessions could be tolerated. In regards to isometric and isotonic exercising, Darcus and Salterl6 found that both forms lead to an increase in muscular strength, but that dynamic training causes a greater percentage improvement. Also, this method usually resulted in an immediate and rapid improvement; whereas static activity produced no consistent upward trend until the second week of training. 15 and Various Dynamic Training Programs, 34(2):131—135, May, 1963. 16H. D. Darcus and N. Salter, "The Effect of Re- peated Muscular Exertion on Muscular Strength," Journal of Physiology, 129:325-336, August, 1955. R. A. Berger, "Comparison Between Static Training " Research Quarterly, 1A As evidenced by the literature, the conclusions drawn from research on isotonic and isometric exercising are varied and many times contradictory, even when experi- ments are carried out in a similar fashion. From the preceding review of literature, we can draw some reasonably valid conclusions regarding isotonic and isometric exercising. 1. Both isometric and isotonic exercises tend to produce an improvement in strength, but there still exists differences of opinions, and varied results of experiments carried out in a similar fashion, as to which is more effective. 2. Such individual differences as body weight, body type, motivation, age, neuromuscular conditioning, and physiological mechanisms are important factors in strength development. 3. Periodic repetition of isometric exercises pro- duces more favorable gains than a single daily static contraction. A. Tension and/or overload appear to play an all- important role in improvement. The ability to overcome inhibition and go "all out" is an important factor here. 5. Isometric exercises should be combined with some adjunctive dynamic or stretching exercises, since both usually exist in the functional situation. 6. Isometric exercises are more valuable for static strength requirements, and isotonic exercises are more valuable for improving dynamic strength for dynamic strength requirements. 7. Isotonic exercising usually produces immediate improvement, whereas gains in strength with isometric exercising do not usually appear until the second week of training. In a re-evaluation of isometric training methods carried out by Muller and Rohmert, Royce sums up the findings found to be prevalent by these men and others, by stating, "It is theorized that the amount and duration of stretch (resulting from the contraction itself) of the elastic muscle elements provides the stimulus for strength increase."17 This holds true for both isotonic and iso- metric exercising. 17J. Royce, "Re-Evaluation of Isometric Training Methods and Results, A Must,“ Research Quarterly, 35(2):215, May, 1964. CHAPTER III METHODOLOGY This study was undertaken to determine the effectiveness of six selected isotonic and isometric exercises upon the de- velopment of strength for performing the iron cross on the still rings. In analysing the effectiveness, an initial test of arm strength was taken at the beginning of the study, and every week thereafter.‘ There were five tests for improvement taken within the approximate six—week period. Due to a Thanksgiving recess, an improvement test could not be taken between the twentieth of November and the fourth of December. Individual testing consisted of exerting maximally on a simulated still ring'set-up, and using a calibrated cable tensiometer for measuring arm strength (Appendix A). . Equipment The equipment used for exercising consisted of two regu— lar sets of still rings apparatus; one set with the rings attached and one without (Illustrations III and IV). The height of both Sets from the floor was approximately five feet. The other piece of equipment, used for both exercising and testing (Illustration II), consisted of a fixed 1/4 inch steel cable passing over a pulley and attaching to a 1/16 inch steel cable (400 pounds maximum tension), which was attached to a 1 inch solid steel bar. On each end of this bar, a 27 inch long 17 leather strap was attached, supporting a regular sized ring. The distance between the straps at the bar was comparable to the distance between the straps (at a height of 27 inches from the top of the rings), of an average sized individual within the college freshman age group (estab- lished from national'height norms), extending his arms as though he was holding an iron cross. Subjects Seventy-eight male freshmen were selected from the required Physical Education classes at Michigan State University. None of the subjects had previous gymnastics experience, and none of them were on an exercise program of their own, or trying out for a varsity Sport. .All subjects lived in University dormitories and, for the most part, ate the same type of food. Experimental Procedure The seventy-eight subjects were ranked according to body weight, and divided into six groups so as to make the means of the six groups equal. Following this, each group was randomly assigned to an exercise. They then were measured for arm adduction strength, and these initial arm strength means, along with the arm strength means of subsequent testing periods, were recorded for analysis and hobservation of improvement. 18 They began their controlled exercising programs the same day as they were measured for initial arm strength. 'There was no training period, but all were given demon- strations and instructions concerning their individual exercising regimes, and they were under constant obser— vation the first week of exercising to insure that correct training procedures were followed. The exercises were done every Monday, Tuesday, wednesday, Thursday, and Friday, with Friday being the day for improvement testing. On this day, they performed their exercise after the strength measurement had been taken. Exercise Programs . Subjects in all groups were given basic instructions that pertained to all six exercises, such as: keeping the arms horizontal and straight while doing the exercise, exerting maximally, and maintaining the initial body weight throughout the training program. 19 The six different exercises consisted of the following: GROUP A (Isometric: Testing Apparatus Exercise): Refer to Illustra- tion II: Pressing down maximally for three bouts, each bout of six seconds duration, with a two— minute rest period between the bouts. GROUP B (isotonic: Regular Cross Attempt Exercise): Lowering down from a support position, attempting to hold the iron cross, and jumping up to regain the I support position again (one Illustration II attempt). This exercise involved Testing Apparatus three bouts, each bout consisting Exercise of six attempts, with a two—minute rest period between the bouts. GROUP C (Isotonic: Inner—Tube Exercise): Refer to Illustration III: Starting from a support posi- tion with an inner—tube cut and attached to both rings, and with the tube placed under the feet, lowering down to the iron cross position, and pressing back up with the help of the inner-tube. This exercise involved three bouts, each bout consisting of ten repetitions, with a two—minute rest period between the bouts. 2O Illustration III Inner-Tube Exercise The subjects in this group, as well as those in GROUP E, were instructed to use only as much tension as necessary to perform the bouts and exercise with maximum effort. GROUP D (Isometric: Arms Through Straps Exercise): Refer to Illustration IV: This exercise was done on the still rings apparatus that did not have the rings attached. The exercise involved placing the arms through the straps to a point where maximal exertion was needed to hold the iron cross position for the desig- Illustration IV nated length of time. The 'Arms Through Straps Exercise 21 requirements were two bouts, each bout of six seconds duration, with a two—minute rest period between the bouts. The subjects in this group, as well as those in GROUP F, were instructed to use only as much tension as necessary to perform the bouts and exercise with maximum effort, and, when they felt that they could tolerate more tension, to slightly move the straps outward. GROUP E (Isotonic: Inner-Tube Exercise): Refer to Illustration III: This exercise was similar to that of GROUP C, except that the requirements were two bouts, each bout consisting of ten repetitions, with a two-minute rest period between the bouts. GROUP F (Isometric: Arms Through Straps Exercise): Refer to Illustration IV: This exercise was similar to that of GROUP D, except that the requirements were three bouts, each bout of six seconds duration, with a two-minute rest period between the bouts. In a regular exercise day, each subject was advised to warm-up with light calisthenics and/or stretching exer- cises before proceeding on to the training exercise. On Friday, they were also told to go through a mild warm—up before being measured, so as to avoid muscular injury. 22 Method of Analysis The results of the research were graphically illus— trated (Table 1), showing the mean or average data collected on each of the six groups from the beginning to the end of the study. The data were statistically treated using the analysis of variance method, to determine and compare the difference between the initial and final arm strength means of each of the six groups. 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