Types Of Resistance Training

Student presentation

1. TYPES OF RESISTANCE TYPES OF RESISTANCE
TRAININGTRAINING
-Isotonic-Isotonic
-Isometric-Isometric
-Isokinetic-Isokinetic
By Belinda VellaBy Belinda Vella

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

3. Isotonic ContractionsIsotonic Contractions
Muscle length is said to change during both;Muscle length is said to change during both;
Concentric ContractionsConcentric Contractions
Eccentric ContractionsEccentric Contractions

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

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

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

7. Sports Sports
Isotonic resistance training is used in the Isotonic resistance training is used in the
following sports;following sports;
JavelinJavelin
SquashSquash
BasketballBasketball
Rock climbingRock climbing
50m butterfly50m butterfly

8. Advantages & DisadvantagesAdvantages & Disadvantages
Advantages include;Advantages include;
Easy to doEasy to do
Overload is easy to administerOverload is easy to administer
CheapCheap
Can imitate movements specific to a sportCan imitate movements specific to a sport
Disadvantages include;Disadvantages include;
Poor technique can lead to injuryPoor technique can lead to injury
Fatigue occursFatigue occurs
Cannot create the same tension within a muscleCannot create the same tension within a muscle

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

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

11. Advantages & DisadvantagesAdvantages & Disadvantages
Advantages include;Advantages include;
Cheap, uses no expensive equipmentCheap, uses no expensive equipment
Relatively few injuries occur in this methodRelatively few injuries occur in this method
Specific muscle weaknesses can be developedSpecific muscle weaknesses can be developed
Disadvantages include;Disadvantages include;
Develops strengths at one angle onlyDevelops strengths at one angle only
Time consumingTime consuming

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

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

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

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

16. QUESTIONSQUESTIONS
&&
ANSWERSANSWERS

17. Question OneQuestion One
What are the three types of resistance training?What are the three types of resistance training?
IsotonicIsotonic
IsometricIsometric
Isokinetic Isokinetic

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

19. Question ThreeQuestion Three
What are the TWO isotonic contractions?What are the TWO isotonic contractions?
ConcentricConcentric
EccentricEccentric

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

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

22. BibliographyBibliography
http://www.bodyresults.com/_iexer/E2stro2.gifhttp://www.bodyresults.com/_iexer/E2stro2.gif
http://pubpages.unh.edu/~sax26/project/navigation/images/curlshttp://pubpages.unh.edu/~sax26/project/navigation/images/curls
2.JPG2.JPG
http://www.brianmac.co.uk/mustrain.htmhttp://www.brianmac.co.uk/mustrain.htm
http://www.arrowvale.worcs.sch.uk/sportscollege/muscletraininhttp://www.arrowvale.worcs.sch.uk/sportscollege/muscletrainin
g.htmg.htm
Core 2 Factors Affecting Performance; Core 2 Factors Affecting Performance;
Able PublishingAble Publishing
Option Improving Performance;Option Improving Performance;
Able Publishing Able Publishing