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Forms of Isotonic Exercises: TM 1-B Group 2

Isotonic exercise involves contracting muscles against a constant load as when lifting weights. Examples include aerobic exercises like walking and running, as well as resistance training exercises involving movement like squats, pushups, and weightlifting. There are two types of isotonic contractions: concentric contractions which cause tension as muscles shorten, and eccentric contractions which involve muscles absorbing energy from an external load. Benefits of isotonic exercise include strengthening the cardiovascular system by increasing oxygen consumption, heart rate, and muscular endurance while reducing heart disease risk. A disadvantage is that muscles become very sore during and after exercise due to the stress of shortening.

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102 views13 pages

Forms of Isotonic Exercises: TM 1-B Group 2

Isotonic exercise involves contracting muscles against a constant load as when lifting weights. Examples include aerobic exercises like walking and running, as well as resistance training exercises involving movement like squats, pushups, and weightlifting. There are two types of isotonic contractions: concentric contractions which cause tension as muscles shorten, and eccentric contractions which involve muscles absorbing energy from an external load. Benefits of isotonic exercise include strengthening the cardiovascular system by increasing oxygen consumption, heart rate, and muscular endurance while reducing heart disease risk. A disadvantage is that muscles become very sore during and after exercise due to the stress of shortening.

Uploaded by

Vivien Cabatbat
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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FORMS O F I S OT O N IC

E X ER C I S E S
TM 1-B GROUP 2
WHAT IS ISOTONIC EXERCISES?

• ISOTONIC EXERCISE IS WHEN A CONTRACTING MUSCLE SHORTENS AGAINST A CONSTANT LOAD, AS


WHEN LIFTING A WEIGHT. ISOTONIC EXERCISE IS ONE METHOD OF MUSCULAR EXERCISE.
WHAT IS THE EXAMPLE OF ISOTONIC EXERCISES?

• AEROBIC EXERCISES OF ISOTONIC EXERCISES LIKE WALKING, RUNNING, HIKING, SWIMMING, AND DANCING ARE ALL
CONSIDERED ISOTONIC EXERCISE. SO ARE RESISTANCE TRAINING EXERCISES THAT INVOLVE MOVEMENT, SUCH AS SQUATS,
PUSHUPS, PULL UPS, BENCH PRESSES, DEADLIFTS, BICEPS CURLS, KETTLE BALLS, RESISTANCE BANDS, WEIGHTLIFTING ETC.
TIPS:
• CHOOSE THE BEST TYPE OF EXERCISE THAT YOU ENJOY.
• EXERCISE FOR EACH MUSCLE GROUPS THREE TIMES A WEEK
• KEEP A TIME FOR YOUR MUSCLES TO REST.
• ALWAYS DO WARM-UP AND COOL DOWN BEFORE AND AFTER THE EXERCISE
• MAKE A CIRCUIT TRAINING SCHEDULE
TWO TYPES OF ISOTONIC CONTRACTIONS
• CONCENTRIC
- A CONCENTRIC CONTRACTION IS A TYPE OF MUSCLE ACTIVATION THAT CAUSES TENSION ON YOUR
MUSCLE AS IT SHORTENS. . THIS IS THE MOST POPULAR TYPE OF MUSCLE CONTRACTION. IN WEIGHT
TRAINING, A BICEP CURL IS AN EASY-TO-RECOGNIZE CONCENTRIC MOVEMENT. WHEN YOU LIFT A DUMBBELL
TOWARD YOUR SHOULDER, YOU MAY NOTICE YOUR BICEP MUSCLE WELL AND BULGE AS IT SHORTENS. THIS
TYPE OF MOVEMENT IS ONE OF THE MAIN WAYS TO STRENGTHEN YOUR MUSCLE AND ENCOURAGE
HYPERTROPHY – AN INCREASE IN YOUR MUSCLE SIZE.
TWO TYPES OF ISOTONIC CONTRACTIONS
• ECCENTRIC
- AN FOR EXAMPLE, THE LOWERING PHASE OF A BICEPS CURL CONSTITUTES AN ECCENTRIC
CONTRACTION. MUSCLES ARE CAPABLE OF GENERATING GREATER FORCES UNDER ECCENTRIC CONDITIONS
THAN UNDER EITHER ISOMETRIC OR CONCENTRIC CONTRACTIONS. DURING THIS PROCESS, THE MUSCLE
ABSORBS ENERGY DEVELOPED BY AN EXTERNAL LOAD, EXPLAINING WHY ECCENTRIC ACTION IS ALSO
CALLED “NEGATIVE WORK” AS OPPOSED TO CONCENTRIC (SHORTENING) CONTRACTION OR “POSITIVE
WORK”. ALTHOUGH NOT ALWAYS OBVIOUS, ECCENTRIC MUSCLE CONTRACTIONS ARE AN INTEGRAL PART
OF MOST MOVEMENTS DURING DAILY OR SPORT ACTIVITIES.
BENEFITS OF ISOTONIC EXERCISES

• ISOTONIC EXERCISE HELPS TO STRENGTHEN YOUR CARDIOVASCULAR SYSTEM, AS IT RESULTS IN


INCREASED OXYGEN CONSUMPTION, HEART RATE, STROKE VOLUME, CARDIAC OUTPUT, AND MUSCULAR
ENDURANCE WHILE REDUCING THE RISK OF HEART DISEASE
DISADVANTAGES OF ISOTONIC EXERCISES

• ONE CHIEF DISADVANTAGE OF ISOTONIC MOVEMENTS IS THAT YOUR MUSCLES BECOME QUITE SORE
DURING AND AFTER EXERCISE BECAUSE OF THE STRESS EXPERIENCED DURING SHORTENING. YOU MIGHT
NEED TO TAKE OFF INCREASED TIME BETWEEN ISOTONIC TRAINING SESSIONS, DELAYING YOUR
PROGRESS.

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