Basics provide tips on exercise technique so you can execute

1. Isotonic Resistance Body Building
• 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.

2. Isotonic Contractions
• Concentric Contractions
• Eccentric Contractions

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

4. • 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

5. 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.

6. 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

7. 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.

8. 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

9. 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

10. 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.

11. 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