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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).
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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