Question 1
The principal difference between isometric and isotonic exercises is the__________.
Question 2
Differentiate between concentric, eccentric, isotonic, and isometric contractions. Give examples of each.
Question 3
Define and identify the advantages and disadvantages of Isometrics.
Answer to question 1
The principal difference between isometric and isotonic exercises is the lengthening/contracting of the muscle or not. When a movement involves the contracting and lengthening of the muscle it is an isotonic movement whereas isometric movements produce muscle tension without the change in the length of the muscle itself.
Answer to question 2
Concentric: a contraction occurring while the muscle is shortening.
Example: When performing a standard bicep curl, your biceps brachii concentrically contracts to lift the weight.
Eccentric: a contraction occurring while the muscle is lengthening.
Example: When going down the stairs, the quads eccentrically contract to lower you to the next step.
Isotonic: a contraction involving both shortening and lengthening while maintaining the same amount of tension.
Example: When performing a deadlift, your body concentrically works against the weight to straighten the body, and eccentrically works against the weight to return to the starting position.
Isometric: a contraction involving neither shortening nor lengthening while undergoing a constant amount of tension.
Example: When performing a plank hold, your both is neither shortening nor lengthening and is constantly supporting your body’s weight.
Answer to question 3
Some advantages of Isometrics include…
- improves joint stability
- causes a decrease in overall pain
- lowers blood pressure
- increases ones range of motion
- builds muscle
- improves balance
Some disadvantages of Isometrics include…
- results in limited strength gains
- no increase in muscular endurance
- angle specific and easy to do improperly