PE 1 – MOVEMENT ENHANCEMENT

(FINALS)

TOPICS:
1.) Isotonic and Isometric Movements
2.) Aerobic Exercise

Expected Learning Outcomes:

1. Define Isotonic and Isometric Movements
2. Differentiate Isotonic from Isometric Movements
3. Define Aerobic Exercise
4. Enumerate Advantages of Aerobic Exercise
ISOTONIC AND ISOMETRIC EXERCISE

The word isotonic is from the Greek and generally means equivalent or same tone. As per a
medicine.net article, the muscle keeps up equivalent tone while shortening during isotonic
exercise. That implies your muscles keep up a similar strain all through the activity.
Instances of isotonic exercise incorporate squats, step climbing, bicep twists and push-ups.
This is also called “dynamic exercises” meaning, the muscles contract and body parts move.
There are several types of isotonic exercises used for strength development. There are
several types of isotonic exercises used for strength development:
 Isokinetic
 Plyometric
 Calisthenics
 Weight/Resistance Training
Isokinetic Exercises
It is an exercise that uses special kinds of machine. Any apparatus or device used
during physical activity to enhance the strength or conditioning effects of that exercise by
providing either fixed or adjustable amounts of resistance or to otherwise enhance the
experience or outcome of an exercise routine.
Plyometric Exercises
It is used to be called “jump training” an exercises used by the athletes to train for
the development of power. These involve a quick stretch followed by a strong muscle
contraction. The most common methods are jumping over hurdles or bench hopping and
side stepping.
Calisthenics Exercises
It is done using the body weight as resistance. Calisthenics include exercises such as
push-ups, pull-ups, trunk curls and squats.
Weight/Resistance Training
These involve the lifting of weights to build strength or endurance. The weights can
be free weights like dumbbells, barbells or those on weight machines, or homemade
weights such as plastic bottles filled with water, sand & cement. The weights are often
made of iron, this kind of exercise is usually called “pumping iron.”
Dumbbells are designed to be performed with a barbell. Barbells allow you to lift
more weight. A barbell holds more weight than dumbbell and is safer to use with heavy
weights, since you control the bar with two hands, not just one.
 Benefits of Isotonic Exercise

● Supports quality of life by building range of motion muscles that help with activities
of daily living.
● Little or no special equipment is required.
● Strengthens muscles.
● Improves bone density and reduces risk of osteoporosis.
● Boosts cardiovascular health

TWO TYPES OF ISOTONIC CONTRACTIONS:

1. Isotonic Concentric
Concentric contractions are the most common type of muscle contraction and
occur frequently in daily and sporting activities. Any time you jump, kick, run, throw, lift,
tackle, shoot, drive et cetera.
2. Isotonic Eccentric
Eccentric contractions are the opposite of concentric and occur when the muscle
lengthens as it contracts. This occurs when lowering the dumbbell down in a bicep curl
exercise. The muscle is still contracting to hold the weight all the way down but the
bicep muscle is lengthening.

Isometric exercise is a sort of low-sway practice that includes stressing your muscles
without moving or bowing your joints. A great representation is holding your body in a
board position – you remain at the highest point of a push up without twisting your elbows.
Examples include the plank and Side Bridge as well as the wall sit and many yoga poses
such as chair and tree pose. Notice that these are all exercises that involve holding a
position rather than moving as is the case with isotonic exercise.
Benefits of Isometric Exercises

● Requires little time – you can benefit in as little as 10 to 30 seconds performed

regularly.
● Has a rehabilitative effect on muscles.
● Improves joint flexibility.
● May help lower blood pressure
AEROBIC EXERCISE

It is any actual movement that makes you sweat, makes you inhale more
enthusiastically, and gets your heart pulsating quicker than very still. It reinforces
your heart and lungs and trains your cardiovascular framework to oversee and
convey oxygen all the more rapidly and productively all through your body. Oxygen
consuming activity utilizes your huge muscle gatherings, is cadenced in nature, and
can be kept up persistently for at any rate 10 minutes.

Benefits of Aerobic Exercises

● Improves your circulation and helps your body use oxygen better
● Increases energy
● Increases endurance, which means you can workout longer without getting tired
● Helps reduce the risk of developing heart disease
● Helps reduce the risk of developing diabetes
● Helps reduce body fat
● Helps you reach and maintain a healthy weight
● Helps reduce stress, tension, anxiety, and depression
● Improves sleep
Guidelines for Aerobic Exercise

Frequency
● How frequent do you perform your exercise?
Intensity
● How intense or what is the intensity of the exercise you are performing?
Time
● How often or how long do you perform such exercise?
Type
● What type exercise are you performing?

Phases of Aerobic Exercise

1.) The Warm-Up Phase

The benefits of warming up prior to an intense aerobic workout session include more
effective calorie burning due to an increased core temperature, decreased chances of
injury, improved range of motion in your joints and better muscular contractions. The
warm-up phase should consist of using the muscles you’re going to use during the
workout and getting your joints and muscles ready for the movements associated with
the specific exercises in which you're engaging. Since the purpose of the warm-up is to
 prepare your body for the intense exercise to come, it should last only between 5 and
10 minutes, but the warm-up should be intense enough to raise your heart rate before
you begin intense exercise.
2.) The Aerobic Workout Phase
The aerobic workout phase of an exercise regimen is the time when you
increase the intensity of your exercise program, raising your heart rate to its
target aerobic zone, thereby increasing the delivery of oxygen to your muscles.
This phase often lasts between 15 and 50 minutes, ideally lasting between 20
and 40 minutes. Whether you’re taking a step aerobics class, jogging or
performing Zumba, the exercises you're performing should be performed at a
high enough intensity to raise your heart rate and body temperature, but not so
vigorous that you become faint or dizzy.
- Intensity, Frequency are Key During Aerobic Workout Phase
During the aerobic workout phase of your exercise session, it is critical to take
your body to its target exercise zone in order to reap the maximum rewards.
This zone is measured as a percentage of your maximum heart rate. If you
don’t know your maximum heart rate, one good rule of thumb is to subtract your
age from the number 220. This will be your maximum heart rate. You should
exercise at between 60 and 80 percent of your maximum heart rate. After you
subtracted your age from 220, multiply the number by .6 and .8, and you will
know your target heart rate for your workout. It is also important to understand
that you should exercise aerobically at least three times a week in order to reap
the rewards of your exercise program.
3.) The Cooldown Phase
After your invigorating aerobic workout exercise phase, it is important to allow
your body to return to its resting state, slowing your heart rate and breathing
down to normal levels. The cooldown phase should ideally last between five
and 10 minutes, and should include very low-intensity activities like walking,
sport-specific movements, or marching in place. This portion of your exercise
session is the ideal time to stretch your muscles and joints while they are still
warm from the intensity of the aerobic phase, since stretching can reduce the
chances of muscular soreness and help you to recover from the intensity of the
aerobic workout phase.
Enhancing Knowledge and Skills!
1.) Find a group with at least 3 members and not more than 7 members. Perform an
Aerobic Exercise with the use of light apparatuses made from indigenous materials.
Make sure that the aerobic exercise performed includes a warm-up exercise, actual
aerobic exercise and a cool down. Please refer to the rubrics below as the basis of rating
your performance.

Crite PERFORMANCE LEVEL

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3. Shows high level of The usage of the Showed Showed Failed to

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4. Showed very Showed high Showed Showed Failed to

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