Isometric Exercises for Sports Performance
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ScribdTranslationsIsometric Exercises for Sports Performance
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ScribdTranslationsFACULTY OF MEDICINE AND HEALTH SCIENCES
PROFESSIONAL SCHOOL OF MEDICAL TECHNOLOGY PHYSICAL THERAPY
AND REHABILITATION
ISOMETRIC
EXERCISES FOCUSED ON
SPORTS
INTRODUCTION
Physical exercise is an activity that all human beings carry out, to varying
degrees, throughout their existence. As a basis for its knowledge and
meaning, it is necessary to know the physiological mechanisms that
serve as its basis.
The tendency towards exercise and rhythmic locomotor acts is a natural
tendency that has a rich affective tone and produces pleasure. These
and other physiological factors are of great importance in exercise.
In short, exercise improves physical and mental health.
As in many biological fields, excess is harmful and should be carefully
avoided.
PHYSICAL EXERCISES
This is a variety of activity
planned, structured, repetitive, and purposeful physical activity related to
improving or maintaining one or more components of physical fitness
B) ACCORDING
CLASSIFICATION OF PHYSICAL TO
EXERCISES
THE TYPE OF
A) ACCORDING
CONTRACTION
m THE
TO ■
N
Dynamic
MUSCLE
1- MASS
Local
General VOLUME:
Concentric:
2- Eccentrics
Regional
Static:
ISOMETRIC
Competitive
Global
ISOMETRIC CONTRACTION
The length of the muscle does not shorten during contraction
These exercises are short, performed in apnea and are trained with
maximum efforts and against immobile resistance, which is why it is very
important to be careful with the dangers of the Valsalva Principle.
Increase muscle strength
They are used for:
Increase muscle mass
boost metabolism
TYPES OF ISOMETRY
TROISIER TECHNIQUE
Strength: Maximum
Contraction time: 6 seconds
Standby time: 3 seconds
Repetitions: 25-30
Frequency: 2 times a day
MULLER HETTINGUER TECHNIQUE
Strength: 50% of maximum Strength
Contraction time: 3 seconds
Standby time: 3 seconds
Reps: 30-45
Frequency: 3 times a day
COULTER TECHNIQUE
Strength: Submaximal
Contraction time: 5 seconds
Rest time: 5 seconds
Repetitions: 40
Frequency: 2 times a day
HEAD
AND NECK EXERCISES
ISOMETRIC NECK EXERCISES
EXERCISES
ISOMETRICAL FOR
MEMBERS
SUPERIOR
WEIGHTLIFTERS
Keep one knee slightly bent and the
Elevated push-ups are used other supported, and your core
to develop strong triceps. muscles for support. Push your arms
Stand under a low door frame
forward as far as you can and hold for
or ceiling beam or pull-up bar
10 to 20 seconds. As with all
and extend your arms,
holding the load, so that your exercises
elbows are approximately
level with your head.
isometri contain
a
resp.
TENNIS
Isometric Towel Curl - This Keep your knees slightly bent and
exercise will strengthen the your core muscles supporting you
biceps brachii, the double-
throughout.
headed muscle located on the
front and upper part of the
arm. Grab a towel and hold
one end in each hand, so that Contract your biceps as hard as
your arms are bent at 90 you can and pull
degrees and your thumbs are
pointing up. the ends there
towards the he is
top position again
c 10 to 20 s
relax, for
now
WATER POLO
He exercise
isometric of
chin up is a exercise
stimulant that will help
increase your biceps.
Hang from a bar with
your chin up, holding
onto it with your hands
underneath and your
chin on top of the bar.
Starting at bar
level, lower
yourself until
your elbows are
at 90 degrees.
Hold this position
for 5 to 10
seconds, then
lower yourself
completely.
Return to the
starting position
to repeat the
exercise.
Complete 15 to
20 repetitions.
It is important to keep the muscles and ligaments that support the spine flexible and
strong. A healthy spine can help prevent many sports injuries.
ABS EXERCISES
□ FOR □FOR LOWER ABS
4 sets of 3-7 seconds
4 sets of 10 to 25 seconds.
□ EXERCISE CAN
3-4 sets from 10 seconds to 1 minute maximum.
□SIDE BRIDGE WITH ELBOW SUPPORT
3-4 sets of 10-30 seconds for
each side trying
EXERCISES FOR THE LUMBAR
AREA
□ LUMBAR
EXTENSION
3-4 sets of 30 seconds
□ IN QUADRUPED POSITION
EXERCISES FOR LATIS DORSAL AND OBLIQUES
□ BRIDGE POSE
3-4 sets of 30 seconds
ISOMETRIC
EXERCISESMMII
ISOMETRIC EXERCISES IN MMII
Exercise Description Contraction Repetitions Rest Series
time
n
"feel" w sec. io times or sec. either
Flex and 0
extend
knees
•and, keeping the
------•-------- straight back,
_a á—
It is
recommended
to do it leaning
against a wall
Isometrics of
quadriceps
10 sec. 12 times 5 sec 3
* Isometrics of 10 sec. 12 times 5 sec 3
D glutes-
isometric
) alBu stabilizers
EaB of abdomen
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