Types Of Resistance Training

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Types Of Resistance Training

  1. 1. TYPES OF RESISTANCE TRAINING -Isotonic -Isometric -Isokinetic By Belinda Vella
  2. 2. Isotonic Resistance Training <ul><li>Isotonic resistance training is the most common form of strength training which uses free weights such as dumbbells and barbells. </li></ul><ul><li>It is said to occurs when through out the range of movement the weight remains constant. </li></ul>
  3. 3. Isotonic Contractions <ul><li>Muscle length is said to change during both; </li></ul><ul><ul><ul><li>Concentric Contractions </li></ul></ul></ul><ul><ul><ul><li>Eccentric Contractions </li></ul></ul></ul>
  4. 4. Concentric Contractions <ul><li>Isotonic concentric contractions causes shortening in muscle length. Concentric contractions are evident when an individual is moving against the resistance or weight. </li></ul>http://www.bodyresults.com/_iexer/E2stro2.gif
  5. 5. <ul><li>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 </li></ul>http://pubpages.unh.edu/~sax26/project/navigation/images/curls2.JPG
  6. 6. Eccentric Contractions <ul><li>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. </li></ul>
  7. 7. Sports <ul><li>Isotonic resistance training is used in the following sports; </li></ul><ul><ul><ul><li>Javelin </li></ul></ul></ul><ul><ul><ul><li>Squash </li></ul></ul></ul><ul><ul><ul><li>Basketball </li></ul></ul></ul><ul><ul><ul><li>Rock climbing </li></ul></ul></ul><ul><ul><ul><li>50m butterfly </li></ul></ul></ul>
  8. 8. Advantages & Disadvantages <ul><li>Advantages include; </li></ul><ul><ul><li>Easy to do </li></ul></ul><ul><ul><li>Overload is easy to administer </li></ul></ul><ul><ul><li>Cheap </li></ul></ul><ul><ul><li>Can imitate movements specific to a sport </li></ul></ul><ul><li>Disadvantages include; </li></ul><ul><ul><li>Poor technique can lead to injury </li></ul></ul><ul><ul><li>Fatigue occurs </li></ul></ul><ul><ul><li>Cannot create the same tension within a muscle </li></ul></ul>
  9. 9. Isometric Resistance Training <ul><li>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. </li></ul><ul><li>They occur against an immovable resistance. </li></ul>
  10. 10. Isometric Exercises <ul><li>Isometric exercises may be completed with sub maximal muscle action. For instance full body exercises that involve sub maximal contractions include; </li></ul>Plank Bridge Side Bridge Hundred Breaths Exercise
  11. 11. Advantages & Disadvantages <ul><li>Advantages include; </li></ul><ul><ul><li>Cheap, uses no expensive equipment </li></ul></ul><ul><ul><li>Relatively few injuries occur in this method </li></ul></ul><ul><ul><li>Specific muscle weaknesses can be developed </li></ul></ul><ul><li>Disadvantages include; </li></ul><ul><ul><li>Develops strengths at one angle only </li></ul></ul><ul><ul><li>Time consuming </li></ul></ul>
  12. 12. Isokinetic Resistance Training <ul><li>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. </li></ul><ul><li>This method uses machinery designed to develop strength through a full range of motion. </li></ul>
  13. 13. <ul><li>The harder you push, the harder the machine pushes back. </li></ul>
  14. 14. <ul><li>Isokinetic resistance training allows for the duplication of certain sports movements. For instance; throwing and kicking. </li></ul>
  15. 15. Advantages & Disadvantages <ul><li>Advantages include; </li></ul><ul><ul><li>Resistance can be easily altered </li></ul></ul><ul><ul><li>Develops strength through a full range of motion </li></ul></ul><ul><ul><li>Strength is developed relatively safely </li></ul></ul><ul><li>Disadvantages include; </li></ul><ul><ul><li>Machines are expensive </li></ul></ul><ul><ul><li>Does not develop ligament and tendon strength as much as isotonic training because the machine provides the stability of the resistance </li></ul></ul><ul><ul><li>Injury may occur with inexperienced individuals </li></ul></ul>
  16. 16. <ul><li>QUESTIONS </li></ul><ul><li>& </li></ul><ul><li>ANSWERS </li></ul>
  17. 17. Question One <ul><li>What are the three types of resistance training? </li></ul><ul><ul><ul><li>Isotonic </li></ul></ul></ul><ul><ul><ul><li>Isometric </li></ul></ul></ul><ul><ul><ul><li>Isokinetic </li></ul></ul></ul>
  18. 18. Question Two <ul><li>What is isotonic Resistance training? </li></ul><ul><ul><li>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. </li></ul></ul>
  19. 19. Question Three <ul><li>What are the TWO isotonic contractions? </li></ul><ul><ul><ul><li>Concentric </li></ul></ul></ul><ul><ul><ul><li>Eccentric </li></ul></ul></ul>
  20. 20. Question Four <ul><li>What is isometric resistance training? </li></ul><ul><ul><li>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. </li></ul></ul>
  21. 21. Question Five <ul><li>What is isokinetic resistance training? </li></ul><ul><ul><li>Isokinetic resistance training allows a person to operate at a constant speed against a weight or resistance. </li></ul></ul>
  22. 22. Bibliography <ul><li>http://www.bodyresults.com/_iexer/E2stro2.gif </li></ul><ul><li>http://pubpages.unh.edu/~sax26/project/navigation/images/curls2.JPG </li></ul><ul><li>http://www.brianmac.co.uk/mustrain.htm </li></ul><ul><li>http://www.arrowvale.worcs.sch.uk/sportscollege/muscletraining.htm </li></ul><ul><li>Core 2 Factors Affecting Performance; </li></ul><ul><li>Able Publishing </li></ul><ul><li>Option Improving Performance; </li></ul><ul><li>Able Publishing </li></ul>

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