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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. Muscle Contractions.

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Last week
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.



Objective this week
Objective this week

  • Differentiate between various types of muscle contractions.

  • Apply your knowledge of muscle contractions to analyze specific exercises.






Types of muscle contractions
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).




Any other isometric exercises
Any other isometric exercises?

  • Brainstorm with your elbow partner.



Isotonic contractions
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).


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




More on eccentric contractions
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


  • Collaborative work
    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


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