3 basic types of muscle contractions concentric – a muscle fibres shorten – ex. biceps shorten...

3 Basic Types of Muscle Contractions Concentric– A muscle fibres shorten– Ex. biceps shorten when lifting an object

Eccentric– A muscle fibres lengthen– Ex. biceps lengthen as the same weight is

placed back on the ground

Isometric (static)– A muscle fibres does not change in length– Ex. trying to lift an immovable object.

Muscle Contraction During Exercise

1. Isotonic Exercise

• weight training with free weights, body weight exercises (chin-ups, PU, SU)

AdvantagesAdvantages

DisadvantagesDisadvantages

2. Isometric Exercise

• pressing arms against a wall. Effective for rehabilitation exercise programs.

AdvantagesAdvantages

DisadvantagesDisadvantages

3. Isokinetic Exercise

• combines the best features of both isotonic and isometric training.– Advantages

– Disadvantages

What is Resistance Training?

• Examples:

Why do Resistance Training?

• The human body reacts to weights or other forms of exercise (stress) with some form of resistance.

• This causes the body to adapt to the new stress applied causing it to reform/adapt and heal better and stronger than before.

Benefits/ Effects of Resistance Training• Muscularity or _______________________ • ___________________our breathing

increased and makes us perspire• Resting metabolic rate _____________• More ____________________________• Increased bone density/bone mass• Increase efficiency (neural drive, motor unit,

requitment)

Effects of Resistance Training

• Stronger _______________,

• improved cardiovascular (increase O2 to blood and better CO2 removal.

• With a better CV system, muscles are _________________________________________

• Lastly the ligaments and muscles may become more flexible to stretch

Effects of Resistance Training

• What can RT decrease?

• Why?