DYNAMIC

EXERCISES
Presenter
Harmanjeet Singh
MSPT 2ND SEM
 Dynamic Exercise
• Dynamic exercises involve dynamic muscle contraction in
which the length of muscle fiber changes causing joint
movement and excursion of a body segment.
•

• Can be performed with or without an equipment.

•

• Include Active exercises as well as Resisted exercises.

•

• Warm up and cool down exercises such as walking, jogging,

dynamic stretching and mobility exercises e.g. lunges, leg
swings, arm swings, shoulder circles.
•

• Open & closed chain exercises

TYPES OF DYNAMIC EXERCISES
•
Two types :
•

• Concentric exercises
•
Eccentric exercise

1) Concentric exercise – refers to a form of dynamic muscle

loading where tension in a muscle develops and physical
shortening of muscle occur as an external load is overcome, as
when lifting a weight.
•

•
Muscle contracts and shortens.
• Concentric muscle contraction accelerates the body segments.

KISNER, COLBY
2) Eccentric exercise – involves dynamic loading of a
muscle beyond its force producing capacity, causing
physical lengthening of the muscle as it attempts to control
the load, as when lowering a weight.
•

• Muscle lengthens under tension

• Eccentric muscle contractions decelerate body segments
e.g. during sudden changes of direction or momentum
• Also act as source of shock absorption during high-
impact activities.

KISNER, COLBY
 Rationale for use of concentric &
eccentric exercise
I. A variety of concentric & eccentric resistance exercises are
incorporated in rehabilitation progression for patients with
impaired muscle performance –
II.

• To improve muscle strength, power or endurance

• To meet necessary functional demands
III.

IV. Progressive use of eccentric resistance training is advocated

during the advanced stage of rehabilitation-
V.

• To reduce the risk of musculoskeletal injury or re-injury

during high-intensity deceleration activities & quick changes of
direction.
KISNER, COLBY
III. Exercise emphasising eccentric loading e.g. plyometric
training, or are used to improve the performance in high-
demand sports.

KISNER, COLBY
 Characteristics & effects of
dynamic exercise
• Exercise load :
•

• A maximum concentric contraction produces less force than a

maximum eccentric contraction under same conditions
•

• When a load is lowered, force exerted by the load is controlled

by not only active contractile component but also by connective
tissue in & around muscle.
•

• When a load is lifted, only contractile component lift the load.

KISNER, COLBY
• Concentric exercise has less mechanical efficiency than eccentric
exercise
•

• Greater no . of motor unit recruited to control the same load with

concentric exercise compared to eccentric exercise.
• Implication-for a weak muscle active eccentric muscle contraction
against no external resistance can be used to generate active muscle
contraction & develop a beginning level of strength & neuromuscular
control
• Greater loads can be used for eccentric training than for concentric
training, but relative adaptive gains in concentric and eccentric strength
appear to be similar at the conclusion of exercise program
• Higher incidence of DOMS associated with high-intensity eccentric
exercise – influence the outcome of these 2 modes of training.
• Velocity of exercise
•

• At slow velocity with maximum load- eccentric contraction

generates greater tension than a concentric contraction
•

• As velocity of exercise increases, concentric contraction tension

rapidly & constantly decreases whereas eccentric contraction
force increase slightly but then rapidly reach a plateau under
maximum load conditions.
•

• During high-intensity resistance training in weightlifters, to

develop greater tension, the applied load is increased during
eccentric phase of each exercise cycle.

KISNER, COLBY
JOINT STUCTURE AND
• Energy expenditure
•

• Eccentric exercise consumes less oxygen & energy stores than

concentric exercise against similar loads
•

• Use of eccentric activities e.g. downhill running, may improve

muscular endurance more efficiently than similar concentric
activities because muscle fatigue occur less quickly with eccentric
exercise.
•

• Mode specificity
•

• Adaptive effects of training such as improvement of strength,

power, & endurance are highly specific to the training method
employed i.e. concentric or eccentric training.
•

• Limited transfer of training - There is also some evidence that

training in one mode leads to strength gains, though less significant
, in other mode
INDICATIONS
1. Dynamic exercises needs to be advocated for athletes
participating in sports that require muscle conditioning
and high power outputs.
2.

3. Minimizing the risk of injury during sport.

4.

5. In advanced stages of rehabilitation-for the return of an

athlete to the game etc.
CONTRAINDICATIONS
•
PAIN: If a patient experiences severe joint or muscle pain
during active-free (un-resisted) movements, dynamic
resistance exercises should not be initiated. During testing, if a
patient experiences acute muscle pain during a resisted
isometric contraction, static and dynamic exercises should not
be initiated.
•

•
INFLAMMATION: Dynamic resistance exercises are
contraindicated in the presence of acute inflammation of a
joint. This if done, will irritate the joint and cause more
inflammation.
•

•
SEVERE CARDIOPULMONARY DISEASE: Severe
cardiac or respiratory diseases or disorders associated with
acute symptoms contraindicate resistance training.

KISNER, COLBY
PRECAUTIONS
•
During dynamic eccentric exercise there is greater stress on
CVS system ( i.e., increased heart rate and arterial blood
pressure) than with concentric exercise, possibly because
greater loads can be used during eccentric training. This
underscores the need for rhythmic breathing during high-
intensity exercise.
•

•
Because there is higher incidence of exercise- induced
delayed- onset muscle soreness (DOMS) with high intensity,
rapidly progressed dynamic eccentric more so than concentric
exercise, it is advisable to progress the intensity of eccentric
exercise slowly and decrease the frequency of exercise
sessions per week to allow additional time for soft tissue
recovery.

KISNER, COLBY
Intensity, volume, and frequency
Three important variables of dynamic strength training are
intensity, volume, and frequency.
•
Intensity refers to the amount of work required to achieve the
activity, and is proportional to the mass of the weights being
lifted.
•

• Volume refers to the number of muscles worked, exercises,

sets and reps during a single session.
•

•
Frequency refers to how many training sessions are performed
per week.
 These variables are important because they are all mutually
conflicting, as the muscle only has so much strength and
endurance, and takes time to recover due to micro-trauma.

• Increasing one by any significant amount necessitates the

decrease of the other two, e.g. increasing weight means a
reduction of reps, and will require more recovery time and
therefore fewer workouts per week.
•

• Trying to push too much intensity, volume and frequency

will result in overtraining, and eventually lead to injury
and other health issues such as chronic soreness and
general lethargy, illness or even acute trauma such as avulsion
fractures.
 Training methods
• During concentric and eccentric exercise, resistance can be
applied in several ways:
•

1) Constant resistance- e.g. body weight, free weights such as

handheld or cuff weights, simple weight pulley system.
2)

3) Variable resistance -provided by a weight machine.

4)

5) Isokinetic device that controls the velocity of limb movement.

• Therefore, according to the resistance training method
employed, dynamic exercise can be-
1) Dynamic constant external resistance(DCER) exercise :
2)

• limb moves through a ROM against a constant external load, e.g.

dumbbells
•

• Although the imposed weight does not change the torque imposed
by the weight and the tension generated by the muscle do change
throughout the ROM
•

• Limitation- when lifting or lowering a constant load , contracting

muscle is challenged maximally at only one point in ROM where
max torque of resistance matches the maximum torque output of
muscle.

KISNER, COLBY
1) Dynamic variable-resistance exercise:
2)

• Specially designed resistance equipment imposes varying levels

of resistance to the contracting muscles to load the muscles more
effectively at multiple points in ROM
•

• Resistance is altered throughout the range by means of a weight

cable system that moves over an asymmetrically shaped cam, by
lever arm system or by hydraulic or pneumatic system.
•

• Example - Weight machines with grips or handles attached to

pulleys that are attached to weight stacks; dynamic exercise with
therabands and tubes, and manual resistance based on patients
response so the muscle is appropriately loaded at all portions of
range.

KISNER, COLBY
• Other dynamic exercise training methods include:
•

• Plyometric
• Suspension training
• No equipment calisthenics- e.g. push-ups, sit-ups, V-ups,
arch-up
SUSPENTION TRAINING
Principles of suspension training :

1.Vector Resistance Principle – Resistance based on

change in body angle.
2. Pendulum Principle – Resistance based on
position relative to the anchor point
3. Stability Principle – Change in the size and position and
body’s base of support. The wider the base, the more stability, the
easier the exercise
 Prone plank (forearm)

Suspended prone plank (hands)

• Interventions: Strength exercises for the legs, 3 times weekly for 16 weeks.
Dynamic group: exercises across a functional range of motion; isometric:
exercises at discrete joint angles.
•

•
Main Outcome Measures: The time to descend and ascend a flight of 27 stairs
and to get down and up off of the floor. Knee pain was assessed immediately
after each functional task. The Western Ontario and McMaster Universities
Osteoarthritis Index was used to assess perceived pain, stiffness, and functional
ability.
•

• Results: In the isometric group, time to perform all 4 functional tasks decreased
(P.05) by 16% to 23%. In the dynamic group, time to descend and ascend stairs
decreased by 13% to17%. Both groups decreased knee pain while performing
the functional tasks by 28% to 58%. Other measures of pain and functioning
were significantly and favorably affected in the training groups. The
improvements in the 2 training groups as a result of their respective therapies
were not significantly different. The control group did not change over the
duration of the study.
•

•
Conclusion: Dynamic or isometric resistance training improves functional
ability and reduces knee joint pain of patients with knee OA.

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