TYPES OF RESISTANCE TRAINING -Isotonic -Isometric -Isokinetic By Belinda Vella

Isotonic Resistance Training Isotonic resistance training is the most common form of strength training which uses free weights such as dumbbells and barbells. It is said to occurs when through out the range of movement the weight remains constant.

Isotonic resistance training is the most common form of strength training which uses free weights such as dumbbells and barbells.

It is said to occurs when through out the range of movement the weight remains constant.

Isotonic Contractions Muscle length is said to change during both; Concentric Contractions Eccentric Contractions

Muscle length is said to change during both;

Concentric Contractions

Eccentric Contractions

Concentric Contractions Isotonic concentric contractions causes shortening in muscle length. Concentric contractions are evident when an individual is moving against the resistance or weight. http://www.bodyresults.com/_iexer/E2stro2.gif

Isotonic concentric contractions causes shortening in muscle length. Concentric contractions are evident when an individual is moving against the resistance or weight.

Athlete moves the weight or resistance in the same direction to which they are moving. They then pull the weight down faster than it would naturally move with gravity http://pubpages.unh.edu/~sax26/project/navigation/images/curls2.JPG

Athlete moves the weight or resistance in the same direction to which they are moving. They then pull the weight down faster than it would naturally move with gravity

Eccentric Contractions Isotonic eccentric contractions see the lengthening of muscles occur. Eccentric contractions are evident when an athlete moves in the same direction as the weight or resistance. The passage is then slowed so that movement is slower than it naturally would with gravity.

Isotonic eccentric contractions see the lengthening of muscles occur. Eccentric contractions are evident when an athlete moves in the same direction as the weight or resistance. The passage is then slowed so that movement is slower than it naturally would with gravity.

Sports Isotonic resistance training is used in the following sports; Javelin Squash Basketball Rock climbing 50m butterfly

Isotonic resistance training is used in the following sports;

Javelin

Squash

Basketball

Rock climbing

50m butterfly

Advantages & Disadvantages Advantages include; Easy to do Overload is easy to administer Cheap Can imitate movements specific to a sport Disadvantages include; Poor technique can lead to injury Fatigue occurs Cannot create the same tension within a muscle

Advantages include;

Easy to do

Overload is easy to administer

Cheap

Can imitate movements specific to a sport

Disadvantages include;

Poor technique can lead to injury

Fatigue occurs

Cannot create the same tension within a muscle

Isometric Resistance Training Isometric resistance training involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint. They occur against an immovable resistance.

Isometric resistance training involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint.

They occur against an immovable resistance.

Isometric Exercises Isometric exercises may be completed with sub maximal muscle action. For instance full body exercises that involve sub maximal contractions include; Plank Bridge Side Bridge Hundred Breaths Exercise

Isometric exercises may be completed with sub maximal muscle action. For instance full body exercises that involve sub maximal contractions include;

Advantages & Disadvantages Advantages include; Cheap, uses no expensive equipment Relatively few injuries occur in this method Specific muscle weaknesses can be developed Disadvantages include; Develops strengths at one angle only Time consuming

Advantages include;

Cheap, uses no expensive equipment

Relatively few injuries occur in this method

Specific muscle weaknesses can be developed

Disadvantages include;

Develops strengths at one angle only

Time consuming

Isokinetic Resistance Training Isokinetic resistance training is the newest form of resistance training. Isokinetic resistance training allows a person to operate at a constant speed against a weight or resistance. This method uses machinery designed to develop strength through a full range of motion.

Isokinetic resistance training is the newest form of resistance training. Isokinetic resistance training allows a person to operate at a constant speed against a weight or resistance.

This method uses machinery designed to develop strength through a full range of motion.

The harder you push, the harder the machine pushes back.

The harder you push, the harder the machine pushes back.

Isokinetic resistance training allows for the duplication of certain sports movements. For instance; throwing and kicking.

Isokinetic resistance training allows for the duplication of certain sports movements. For instance; throwing and kicking.

Advantages & Disadvantages Advantages include; Resistance can be easily altered Develops strength through a full range of motion Strength is developed relatively safely Disadvantages include; Machines are expensive Does not develop ligament and tendon strength as much as isotonic training because the machine provides the stability of the resistance Injury may occur with inexperienced individuals

Advantages include;

Resistance can be easily altered

Develops strength through a full range of motion

Strength is developed relatively safely

Disadvantages include;

Machines are expensive

Does not develop ligament and tendon strength as much as isotonic training because the machine provides the stability of the resistance

Injury may occur with inexperienced individuals

QUESTIONS & ANSWERS

QUESTIONS

&

ANSWERS

Question One What are the three types of resistance training? Isotonic Isometric Isokinetic

What are the three types of resistance training?

Isotonic

Isometric

Isokinetic

Question Two What is isotonic Resistance training? Isotonic resistance training is the most common form of strength training which uses free weights such as dumbbells and barbells. It is said to occurs when through out the range of movement the weight remains constant.

What is isotonic Resistance training?

Isotonic resistance training is the most common form of strength training which uses free weights such as dumbbells and barbells. It is said to occurs when through out the range of movement the weight remains constant.

Question Three What are the TWO isotonic contractions? Concentric Eccentric

What are the TWO isotonic contractions?

Concentric

Eccentric

Question Four What is isometric resistance training? Isometric resistance training involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint. They occur against an immovable resistance.

What is isometric resistance training?

Isometric resistance training involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint. They occur against an immovable resistance.

Question Five What is isokinetic resistance training? Isokinetic resistance training allows a person to operate at a constant speed against a weight or resistance.

What is isokinetic resistance training?

Isokinetic resistance training allows a person to operate at a constant speed against a weight or resistance.

Bibliography http://www.bodyresults.com/_iexer/E2stro2.gif http://pubpages.unh.edu/~sax26/project/navigation/images/curls2.JPG http://www.brianmac.co.uk/mustrain.htm http://www.arrowvale.worcs.sch.uk/sportscollege/muscletraining.htm Core 2 Factors Affecting Performance; Able Publishing Option Improving Performance; Able Publishing

http://www.bodyresults.com/_iexer/E2stro2.gif

http://pubpages.unh.edu/~sax26/project/navigation/images/curls2.JPG

http://www.brianmac.co.uk/mustrain.htm

http://www.arrowvale.worcs.sch.uk/sportscollege/muscletraining.htm

Core 2 Factors Affecting Performance;

Able Publishing

Option Improving Performance;

Able Publishing