Resistance training is used for different reasons. The common uses of resistance training are to increase strength, to increase power, to increase muscle mass and definitions as well as to develop aerobic conditioning.
It isn't only about building a muscular physique
Strength and balance in muscles is important for holding your body together; keeping bones and tissues in the right places and functioning properly. When some muscles are really weak and others are too strong; bones can more readily go out of alignment, back and neck problems can develop, and a whole range of medical issues can arise.
Often visits to a chiropractor or physiotherapist become necessary because of imbalances in muscles caused by lack of appropriate or balanced exercise.
Muscle Contraction
There are a variety of different ways that muscles may contract, and different types of contraction relate to different types of exercise. It can be valuable to understand these differences, when planning an exercise regime for resistance exercise.
Isotonic
Sometimes called dynamic exercises, these involve moving a constant weight (resistance) over the full motion of movement. It is the most common form of exercise and uses concentric and eccentric contractions. The key is to concentrate on the specific muscles doing the exercise. Correct form is essential. The cheating methods of 'throwing and swinging the weight' will do little for muscle development and more for injury.
Details on how isotonic exercises work are covered in books such as The Encyclopaedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins (1985) (London, Pelham Books).
Concentric
Where a muscle shortens as it contracts e.g. bicep curls (biceps muscle). The upwards phase is known as concentric.
Eccentric
Where a muscle lengthens as it exercised e.g. biceps are eccentrically exercised as the weight is lowered in a biceps curl.
Isokinetic
Isokinetic training involves contraction at maximum tension throughout the full range of movement. In practice this is achieved with a machine called an ergometer which equals force (from the athlete) with a reactive force (from the machine). This is similar to Circuit equipment.
Isometric
Sometimes called static exercises, these involve little movement (but usually no movement) of the limbs however muscles are contracted. It is a lot like trying to push over a building. The disadvantage is that strength is not developed over a full range of movement; however certain sports require this type of strength such as gymnastics, wrestling and martial arts.
Some time ago isometric exercises were considered harmful to the health of many individuals (due to the belief that it causes higher strain on people with weak hearts). Today this form of exercise is seen as a useful adjunct to other traditional isotonic.
What does this course offer me?
- Learn about the different types of resistance training.
- Understand movement, the right equipment to choose and how to exercise.
- Develop training methods.
- A course to benefit you or to help you in your learning to help others.
You can start at any time - you can enrol on Resistance & Gym Supervision today. Study by distance learning with the support and guidance of our expert tutors.
If you have any questions, get in touch with our specialist Health and Fitness tutors, or phone us on (UK) 01384 442752 or (International) +44 (0) 1384 442752.