Last 2 WeeksProgressive resistance – gradually increase the
workload (sets, reps, weight, intensity, etc.) to avoid muscle adaption and plateau.
Focus on 2-3 muscle groups per workout.
Muscles of the body.
Objective todayDifferentiate between various types of muscle
contractions.
Apply your knowledge of muscle contractions to analyze and perform specific exercises.
Types of muscle contractionsIsometric – joint angle and muscle length do
not change during contraction (static position).
Isotonic – resistance remains unchanged but muscle length changes (lifting a weight through a range of motion).
Isotonic ContractionsConcentric contractions – muscle contraction in
which the muscle shortens while generating force.Example: upward phase of a biceps curl (from
bottom to top).
Eccentric contractions – the muscle elongates while under tension due to an opposing force.Example: lowering phase of a biceps curl (from top
to bottom).
Final tips on eccentric contractions
Great for hypertrophy (increasing muscle size).
Cause greater microscopic tears in muscle fibers and thus provide the stimulus to make your muscles grow and strengthen.
Training Tip: Lower the weight slowly, maybe use a 4-5 seconds count.
Don’t go overboard. Longer recovery time Risk of overtraining
Movement Analysis Exit Slip
1) Leg Lift. Isotonic or Isometric?
2) Shoulder Press. Isotonic or Isometric?
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