Muscle Types, Contractions, and Exercise Types

Muscle Types, Contractions, and Exercise Types

MUSCLE TYPES, CONTRACTIO NS, AND EXERCISE F I T N E SS E X P L O R AT I O N L E C T U R E # 5 ECCENTRIC VS. CONCENTRIC MUSCLE

CONTRACTIONS Eccentric: Muscle activation that increases tension on a muscle as it lengthens. Typically occur when a muscle opposes a stronger force, which causes the muscle to lengthen as it contracts. Concentric: Causes muscles to shorten, thereby generating force. Isometric: Muscle contracts, but does not shorten.

EXERCISE TYPES: ISOTONIC Isotonic: Muscles maintain the same tension throughout the exercise. Examples include squats,

stair climbing, bicep curls and push-ups. EXERCISE TYPES: ISOMETRIC Isometric: Exercises do not move muscles through a range.

Instead, the muscles are stable, done in one position so that there is tension but no change in length. Examples include the plank, side bridge, the wall sit and many yoga poses.

EXERCISE TYPES: PLYOMETRIC Plyometric: Exercises that involve a jumping movement. Example, skipping, bounding, jumping ro pe, hopping, lunges,

jump squats, and clap push-ups are all examples of plyometric exercises. MUSCLE TRAINING Isotonic, Isometric, and Plyometric training are all important to overall muscle health. You can apply all three exercise types to many of the muscles of the body.

DELTOIDS (SHOULDERS) Exercises include: Shoulder Press Reverse Flys Lateral Raises Seated Military Press Lateral Cable Raises

PECTORALIS (CHEST) Exercises include: Dumbbell Chest Press Dumbbell Flies Chest (Bench) Press Decline Bench Press Incline Bench/Dumbbell Press

ABDOMINALS/CORE Exercises include: Planks Sit Ups & Crunches V-ups Glute Bridge Lateral Pillar Bridge Plank w/ Arm Lift

BACK (TRAPEZIUS & LATS) Exercises Include: Seated Rows Lat Pull Down Back Hyperextension Bent Over Row Pull Ups QUADS, CALVES, &

HAMSTRINGS Exercises include: Leg Extension (Quads) Leg Press (Quads) Squat (Majority of Muscles) Calf Raises (Calves) Hamstring Curl

(Hamstrings) ACTIVITY Utilize the activity sheet to indicate what type of exercises you can do for each general area of the body that include isometric, isotonic, and plyometric exercises. Also indicate what muscle group is being utilized during that activity.

Recently Viewed Presentations

  • Othello Act One 1. 2. 3. 4. 5.

    Othello Act One 1. 2. 3. 4. 5.

    Happy with Othello's answer, Desdemona leaves the garden and Iago, alone once again with Othello, continues his evil machinations. He asks if Cassio knew about Othello's love for Desdemona from the beginning of their courtship. Othello says yes and adds...
  • share.ansi.org

    share.ansi.org

    Times New Roman Arial Wingdings Gulim Tahoma Arial Unicode MS MS Pゴシック MS Mincho ansitemp Overview of the U.S. Standards and Conformance Systems Premise Slide 3 A Standard is a Document Most standards are developed and used on a voluntary...
  • Sharing Best Practices - WKU

    Sharing Best Practices - WKU

    Sharing Best Practices methods or techniques that consistently show results superior to those achieved with other means BUT WHY SHARE?!? New ideas Different Perspectives To Vent / Show Off Part of NCTA's Mission: Advance collaborative efforts among testing professionals, testing...
  • The History of Life on Earth Chapter 25

    The History of Life on Earth Chapter 25

    Figure 25.9 A hypothesis for the origin of eukaryotes through serial endosymbiosis. Key evidence supporting endosymbiotic origin of mitochondria and plastids: Inner membranes similar to plasma membranes of prokaryotes.
  • Welcome slide, presentation name

    Welcome slide, presentation name

    Training Recovery Empowerment Employment Services Lynn Mac Donald Employment Counselor * * * * * * * * Partnership LakeCity Employment Services Association, in partnership with the Canadian Mental Health Association, and funded through Department of Health CEHHA introduced the...
  • Animal Characteristics - Ohio County Schools

    Animal Characteristics - Ohio County Schools

    Animal Characteristics Animals are classified (put into groups) based on their physical characteristics. mammals mammals Are vertebrates Warm blooded Have hair or fur Produce milk for their young amphibians amphibians Cold blooded Have smooth, thin skin that helps them breathe...
  • Textiles - PDST

    Textiles - PDST

    Use of Textiles Household linens e.g. bed linen, kitchen cloths, table linen. Interior textiles e.g. cushions, floor coverings, upholstery. Clothing Functions of Textiles for Clothing Purposes To enhance appearance and give confidence To protect against chemicals, disease, fire, injury. To...
  • Claims Based on Undiagnosed Illnesses of Gulf War Veterans

    Claims Based on Undiagnosed Illnesses of Gulf War Veterans

    The 2002 change… The "Veterans Education and Benefits Expansion Act of 2001," PL 107-103, expanded the definition of "qualifying chronic disability" under . 38 U.S.C. 1117. to include, effective March 1, 2002, not only a disability resulting from an undiagnosed...