1. Last Week Progressive resistance – gradually increase the workload (sets, reps, weight, intensity, etc.) to avoid muscle adaption and plateau. Focus on 2-3 muscle groups per workout. Multi-joint and multi-muscle group exercises – deadlifts, squats, pull-ups, push-ups, etc.

2. Muscle Contractions

3. Objective this week Differentiate between various types of muscle contractions. Apply your knowledge of muscle contractions to analyze specific exercises.

4. Opposing muscles contract and relax

6. Which muscle is contracting?

8. Types of muscle contractions Isometric – joint angle and muscle length do not change during contraction (static position). Isotonic – tension remains unchanged but muscle length changes (lifting a weight through a range of motion).

9. Isometric Exercises

11. Any other isometric exercises? Brainstorm with your elbow partner.

12. Isometric Exercises

13. Isotonic Contractions Concentric contractions – muscle contraction in which the muscle shortens while generating force. Example: upward phase of a biceps curl (from bottom to top). Eccentric contractions – the muscle elongates while under tension due to an opposing force. Example: lowering phase of a biceps curl (from top to bottom).

14. Concentric vs. Eccentric (positive vs. negative)

15. Which is concentric and eccentric?

17. More on eccentric contractions Great for hypertrophy (increasing muscle size). Cause greater microscopic tears in muscle fibers and thus provide the stimulus to make your muscles grow and strengthen. Lower the weight slowly, maybe use a 4-5 seconds count. Work with a partner so you can increase the weight. Don’t go overboard. Longer recovery time Risk of overtraining

18. Collaborative Work Groups of 3 to 4 Select one exercise and demonstrate the concentric and eccentric phases Identify the muscles being worked Identify the movement Flexion/extension Abduction/adduction Supination/pronation Rotation