Last 2 Weeks Progressive 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.

Muscle Contractions

Objective today Differentiate between various types of muscle contractions. Apply your knowledge of muscle contractions to analyze and perform specific exercises.

Opposing muscles contract and relax

Which muscle is contracting?

Types of muscle contractions Isometric – 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).

Isometric Exercises

Any other isometric exercises? Brainstorm with your elbow partner.

Isometric Exercises

Isotonic Contractions Concentric 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).

Concentric vs. Eccentric (positive vs. negative)

Which is concentric and eccentric?

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?

Movement Analysis Exit Slip 3) Upward phase of pull-up. Concentric or Eccentric?

Movement Analysis Exit Slip 4) Downward phase of push-up. Concentric or eccentric?