when force is produced to overcome an external load and the muscle is shortened, the action is referred to as concentric. the lifting portion of the movement is the concentric action and the lowering of the weight back to the starting position is the eccentric action. a dynamic exercise is any exercise that involves joint movement. “by using the whole rom, the whole length of the muscle is stimulated, leading to adaptations throughout the whole muscle and not just in parts of it,” says acsm.
however, for exercisers with orthopedic injuries or other limitations, using the full rom may not always be the best option. an isometric contraction is the third type of action that can cause your muscles to produce force. an isometric strength exercise is typically performed against an immovable object. “increases in strength resulting from isometric training are related to the number of muscle actions performed, the duration of the muscle contractions, whether the muscle action is maximal or submaximal, the angle at which the exercise is performed, and the frequency of training,” says acsm. according to current research, it’s recommended that exercisers who wish to include isometric actions as part of their strength training routine perform multiple positions of the contraction to ensure full rom strengthening.
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