GROUP 1 - BSN 1

FORMS OF
ISOMETRIC
EXERCISES
 What is Isometric Exercises?
These are the exercises that involves the contraction
of muscles without any movement in the
surrounding joints.
 THE BENEFITS OF
ISOMETRIC EXERCISES
 1. They are useful exercises for activating many
muscle fibers at once.

2. They require less practice to perform exercises

with good form compared with some dynamic
movements, such as squats.

3. They are suitable for people with an injury or

medical condition that restricts movement.
4. It is one of the effective way to lower blood
pressure.

5. It helps to improve muscle stability and the ability

to hold weight over longer periods.

6. It helps to burn calories and boosts your

metabolism aiding fat loss.
EXAMPLE EXERCISES OF
ISOMETRIC AND ITS
IMPORTANCE
 PLANK

This exercise makes it

easier to keep your
shoulders back and your
lower back in a neutral
position while sitting or
standing.
 wall sit
It improves the
muscle endurance in
the thighs without
straining the lower
back muscles.
 glute bridge
It strengthens
your core
muscles, which
help you in
everyday
activities.
 DEAD HANG

It helps to stretch
out and
decompress the
spine.
 isometric squat
hold

It builds
endurance in the
leg muscles.
 Intensity
• It talks about on how how hard or difficult that activity is.
• Intensity can be measured as absolute or relative.
Absolute intensity - a measure of calorie expenditure per minute of activity.
Relative intensity - a person’s capacity or level (i.e. being able to talk or not talk while walking).

Frequency
• It is all about the number of days per week an activity is performed.

Duration
• It talks about how long an activity is performed.
Thank You!!