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There are two types of muscle contractions: isotonic and isometric The prefix of both words is iso and it means the same Different exercises exert different contractions. Isotonic involves muscle contraction and shortening movement as depicted in the figure above whereas isometric does not involve muscle shortening movement but deals with muscle contraction The basics

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At the beginning of life, humans exerted isotonic contractions: infants using their arms to sit up, a pull up bar at a playground and swinging a bat are all considered isotonic contractions Exercises are considered isotonic if they meet the following criteria: an eccentric and concentric phase must be involved. Also, tension within the muscle must be present, but the joint on the other hand will have no movement

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Isotonic contractions will have the same tone. This means there is no droopiness and the muscle is toned throughout the entire exercise

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Pull ups Pushups Bicep curls Tricep dips Resistance bands Crunches (situps) Lunges

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Equal length contractions are considered isometric. If the muscle is contracted but not shortened, the same, equal length is maintained The limb will be in a fixed position and no movement will occur. Tendons will be pulled, but the length will remain unchanged

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Isometric contractions are a convenient way to stay in shape. Common household/office items such as chairs and walls are perfect for this type of exercise Even the busiest people can find time to fit these beneficial, quiet exercises in throughout the day. Always consult a physician before performing any intense exercises. Isometric contractions can raise the blood pressure and heart rate in little time causing danger to some

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Chair leg extension Hand press Wall push off Overhead press Side bend Neck stretch Cross arm stretch Arm flex

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