Isometric and Isotonic Muscle

contractions
By: Ashley Dudman
 The
basics

•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
 Isotonic contractions
 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
 Isotonic contractions continued
 Isotonic contractions will have the same tone.
This means there is no droopiness and the muscle
is toned throughout the entire exercise
 Examples of Isotonic Exercises
 Pull ups
 Pushups
 Bicep curls
 Tricep dips
 Resistance bands
 Crunches (situps)
 Lunges
Isometric contractions

 “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
 Isometric contractions continued
 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
 Examples of Isometric Exercises

 Chair leg extension

 Hand press
 Wall push off
 Overhead press
 Side bend
 Neck stretch
 Cross arm stretch
 Arm flex
 Works Cited
 http://exercise.lovetoknow.com/examples-isotonic
 http://www.innovateus.net/health/what-are-isometric-contract
ions
 http://faculty.stcc.edu/AandP/AP/AP1pages/Units5to9/unit9/t
ypesof.htm
 www.allposters.com
 www.woophotos.com
 www.bleacherreport.com
 www.bonnielangfitness.com
 www.discover.adidas.ca
 www.property-report.com
 http://www.med-health.net/Isometric-Exercises.html