This document discusses two types of muscle contractions: isometric and isotonic exercises. Isometric exercises involve muscle contractions without shortening or movement of the muscle, while isotonic exercises involve muscle contractions and movement. Some examples of isometric exercises provided are quadriceps and hamstring sets, shoulder internal rotation, neck exercises, hip abduction, and planks. Isotonic exercises allow for continuous movement of muscles and joints using equipment like weights or resistance bands. Benefits of both types of exercises include improved strength, posture, circulation and bone density.