Effects of Isometric Training on Muscle Growth

Chapter I: Introduction

1. Physiological Area

Isometric training on Muscle growth

1. Rationale

People across the world indulge in training just to keep fit. They rarely consider the type of exercise appropriate at any one particular moment and the subsequent effect. This is because they lack awareness of how different forms of exercise would be beneficial to them in one way or the other. Many people would avoid any type of exercise when they are faced with painful experiences due to body injury owing to the fear of extending the pain experience.   The myth has been in existence since time immemorial and only research can shed light on this contentious issue.

Training is crucial as it reduces the loss of muscle mass as well as the loss of motor functioning. It follows that isometric training is necessary and should be continual if at all people are to stay mobile and flexible. It is worth noting that isometric training involves muscle contraction where the muscles are exposed to tension without the need to change neither the muscle of joint angle changes length. Isometric training is beneficial for individuals recovering from injury (Rhyu, Park, Park, & Park, 2015). In any case, isometric training comes in handy to improve one’s body control and overcome imbalances associated with muscles.

Low back pain causes tissue damage and muscle weakness and is cited to affect 80 percent of the population once or twice in their lifetime. People suffering from low back pain have weak muscle strength around their lumbar spine region. Isometric exercise comes in handy to boost the lumbosacral area muscle strength and tolerance (Kim, Park, & Lee, 2015). The isometric exercise is considered safe for people suffering from injuries since it affords them flexibility in movement and muscle strength. Patients who have been exposed to isometric exercise have registered a substantial improvement in pain levels and muscle activity.

Further, it is imperative to acknowledge the fact that strength training that takes shape through isometric contractions are cited to produce large and high adaptations that are specific to angles. For instance, exposing one’s legs to isometric and dynamic training would culminate to isometric strength increase on the isometrically trained leg as compared to the dynamic trained leg. Therefore, it follows that isometric training is critical for muscle strength for individuals involved in the sport as well as normal people who would wish to keep fit.

1. Purpose

The purpose of the study is to establish how isometric training works out to bring stability to the people to avoid injuries during active sport.

1. Hypothesis

Isometric training strains the muscles and not essential for athletic training and rehabilitative purposes.

1. Key terms

Isometric exercise, low back pain, isometric contraction, Muscle activity, dynamic training

Chapter II: Body

                                                Refereed Journal Article Review #1

1.Reference

Bolotin, A., & Bakayev, V. (2016). Efficacy of Using Isometric Exercises to Prevent Basketball Injuries. Journal of Physical Education and Sport, 16(4). Retrieved 2018

2.Purpose

The study aims at establishing how the effectiveness of isometric exercise in preventing basketball injuries. This comes amidst existence of many other techniques that facilitate physical preparation towards prevention of injuries in players.

3.Methods

1. Subjects

1.52

2.    Male
3.   Student team basketball players
4. Protocol
5. Each basketball player was exposed to a fitness test
6. The physical characteristics of players such as physical fitness, physical development, and their body functionality were determined through timing, observation, control test
7. A comparative analysis was then carried out between the basket team from St. Petersburg Polytechnic University and other teams,
8. The basketball players were exposed to psychological testing

1. Instrumentation
2.   Questionnaire
3.             Interviews
4.             surveys
5. Training program
6.   3 days for 8 weeks
7. Results
8. The aspect of isometric training led to an improved central nervous system and in the event, culminating to sufficient stimulation of muscles that ensured well-coordinated movement.
9. The training was key in enhancing neuromuscular system c. Electrical stimuli were enhanced which facilitated the muscular activity.
10.   There was physiological system increased functional capacity to players

5.Conclusion  

1.The training process seeks to attain physical fitness of basketball players towards improving their efficiency.

2. Therefore, such an approach is key to reducing injuries

Refereed Journal Article Review #2

1. Reference

Kruger, k., Gessner, D., Seimetz, M., Banisch, J., Ringseis, R., Eder, K., . . . Mooren, F. (2013). Functional and Muscular Adaptations in an Experimental Model for Isometric Strength Training in Mice. PLOS ONE, 8(1). doi: https://doi.org/10.1371/journal.pone.0079069

2. Purpose

The research aims at determining 1)how isometric training facilitates muscular adaptations that reflect on the type of exercise. 2) to come up with a mouse model that will offer a framework for isometric strength exercise training that takes a specific strength training.

1. a) Subjects
2. 30
3. Male C57BL/6N mice
4. Aged 10-12 weeks
5. b) Protocol
6. The mice were categorized into three groups; endurance training group, strength training group, and control group
7. The mice were caged into groups of 4-6 and provided with food and tap-water during the experimentation period.
8. There were three other groups of the same age and weight which were established to determine effects of isometric training on diabetes and obesity. The first group was a high-fat control group, high-fat endurance training, and high-fat strength training group
9. The group duped high-fat diet groups were exposed to lard diet for 10 weeks to induce obesity
10. Instrumentation

1., ANOVA

2. Bonferroni’s Multiple Comparison Test
3. Training program
4. 5 days in a week for 10 weeks

4.Results

1. a) muscle fiber type I were high in gastrocnemius and rectus femoris experienced continuous increase
2. b) There were fiber increases in thicknesses across all the groups and notably in training interventions.
3. c) Depending on the nature of Fiber, thickness increase with the level of training. For example, m. rectus femoris and m. gastrocnemius registered an increase in type II fiber diameter as opposed to all other groups.

5.Conclusion

1.The intensity of training was a key determinant in the skeletal muscle adaptations.

2. strength of training in mice under high fat model exposure proved crucial in glucose handling and the same can be mimicked in diabetic humans.
3. The model used to put the mice under exercise was not strenuous just like isometric training
4. The isometric training was facilitative in motoric adaptations
5. isometric training in mice offers insights on how the strength of training has an impact on cellular and molecular levels.

Refereed Journal Article Review #3

1.Reference

Martins, W., Safons, M., Bottaro, M., Blasczyk, J., Diniz, L., Fonseca, R., . . . Oliveira, R. (2015). Effects of short term elastic resistance training on muscle mass and strength in untrained older adults: a randomized clinical trial. 15(99), 80-120. Retrieved 2018

2.The purpose of the study was to establish1) how isometric exercise impacts muscle mass in older adults. 2)The research is keen to determine the effect of short-term exposure to training on muscle mass and health of the participants.

3. Methods
4. a) Subjects
5. 40 untrained older adults
6. 12 males and 28 women
7. Control group 66 +/- 6.6 years, Training group 69.1 +/- 6.3 years
8. b) Protocol
9. participants were randomly exposed to two groups, that is the control group and training, each consisting of 20 members
10. The training group was exposed to isometric training 2 days in 8 weeks; the control group was not exposed to any training.
11. Participants upper and lower muscle mass were put under Dual-energy X-ray absorptiometry in the primary outcome
12. measure of isometric handgrip strength and isokinetic peak torque in secondary outcome
13. c) Instrumentation

1) ANOVA

2) Shapiro-Wilk’s test

3) Bartletts test

4) Bonferroni post-hoc

1. d) Training program

1)Isometric training 2 days a week for 8 weeks

4.Results

1. a) There was no significant effect on muscle mass in either upper or lower limp fat-free mass at any given time b) There was no significant change in muscle strength for the time of the experiment.

5.Conclusion

1)There were no significant changes in muscle strength and masses on untrained older individuals.

2)Therefore, as much as systematic use of weight resistance devices improves muscle strength, functionality and muscle mass, it is imperative to acknowledge the fact that elderly people who have not being exposed to physical therapy treatment and those with joint dysfunction were not capable of lifting heavy weights and as such they registered no positive impact on muscle adaptation.

3). They untrained elderly participants experienced dynamic instability and pain

4) Isometric exercise is effective in other elderly population.

Refereed Journal Article Review #4

1.Reference

Folland, J., Hawker, k., Leach, B., Little, T., & Jones, D. (2014). Strength training: Isometric training at a range of joint angles versus dynamic training. Journal of Sports Sciences, 23(8), 817-824.

2.Purpose

The research was keen to 1) establish the effect of isometric training on joint angles and dynamic training. 2) to compare and contrast the effect of dynamic and isometric training on strong angle specificity effect

3.Methods

1. a) Subjects

1.33

2.male

3.    Staff and students from the university of Birmingham aged 18-30 years
4. b) Protocols
5. The participants who had no prior history of knee or thigh injury were exposed to extensor strength training.
6. The participants were expected to have not undergone length strength training for the past 6 months.
7.    Participants were expected to maintain their normal levels of activity
8.    The training was scheduled to take three sessions every week.
9.    The participants were either assigned to dynamic training or isometric training at                        random
10. one leg was exposed to isometric training at four angle points while the other was exposed to dynamic training.
11. The legs quadriceps strength was analyzed both isometrically and isokinetically before and after training.
12. C) Instrumentation
13. Cybex VR2
14. dynamometer
15. ANOVA
16. Tukey HSD test
17. d) Training Program

1) 3 days a week for 9 weeks

4. Results
5. a) Participants registered a significant increase in isometric strength for isometric training compared to the one exposed to dynamic training.
6. b) The type of training was instrumental in determining the level of improvement on isometric training.
7. c) The dynamic group registered fewer gains compared to the isometric group
8. Conclusion

1.Resistant training facilitated improvements in both isokinetic and isometric strength.

2.There were no angle specific adaptations due to isometric training.

3.There was significant isometric strength in different angles owing to isometric training as per dynamometer measurements.

4. Dynamic training did not produce any gains in isometric angle strength

5.The isometric and dynamic training produced dynamic strength

Refereed Journal Article Review #5

1.References

Tillin, N., Pain, M., & Folland, J. (2012). Contraction type influences the human ability to use the available torque capacity of skeletal muscle during explosive efforts. Proceedings of the Royal Society, 279-1736, 2106–2115. doi:10.1098/rspb.2011.2109

2.Purpose

The research aims to (1) establish the effect of contraction type the human ability to use torque capacity of skeletal muscle with respect to explosive efforts. 2) the effect of explosive contractions of knee extensors on  varied conditions such as concentric, isometric at two knee angles and eccentric 3.Methods

1. Subjects
2.    14
3.   male
4.    elite explosive power athletes, and moderately active individuals
5. Protocol
6. participants were exposed to a series of evoked and voluntary contractions of knee extensors under isovelocity dynamometer in laboratory tests for 3-5 days
7. The first session was composed of continuous isometric maximum voluntary contractions that were performed at different knee angles. Also, electrically evoked concentric, isometric octet and eccentric contraction
8. The second session, participants were exposed to voluntary isometric, concentric and eccentric contractions and then surface electromyography were collected from three superficial quadriceps muscles. The same was repeated during electronically evoked superficial contractions to cultivate compound muscle actions.

4.Session 3, participants were exposed to concentric and eccentric isovelocity muscle velocity contractions.

c.instrumentation

1. Dynometer
2. Delsys Bagnoli
3. Zero-lag Butterworth digital filter
4. ANOVA
5. Training program
6. 3-5 day

4. Results
5. The dynamic explosive contractions and voluntary torque were registered at the same level of angular displacements and velocities
6. in the evoked parameters, joints in all conditions produced torque

5.Conclusion

1. in any explosive condition the type of contractions in humans define the muscle torque capacity
2. Concentric contractions produce superior results than in eccentric and isometric during the explosive voluntary performance.
3. The two isometric conditions produced similar results during evoked torque during the early phase of contractions. The torque would increase as the phases progressed. The findings are consistent with the fact that shorter muscle lengths have faster during peak tensions.
4. Shorter muscle lengths are as result of faster effect during peak force to overlap of actin filaments that inhibit cross-bridge formation.

Chapter III: Conclusion

The concept of isometric exercise comes into shape through muscular actions where the length of the muscles does not change. Further, in this approach, there is no visible movement of joints. Isometric training is said to be the hallmark of strength conditioning and rehabilitation in which case, muscle strengthening occurs without putting undue pressure on the joints. The research in the above articles proves this is possible.

Individuals involved in different sports such as climbing, Judo alpine skiing, mountain biking and motocross just to name but a few, find isometric training beneficial. Isometric training can be achieved by subjecting muscles to submaximal actions such as holding weight steady or engage maximal muscle action such as pushing against an immovable object like a wall.

The two actions, that is, submaximal and maximal isometric muscle exposure are key in increasing isometric strength. It is imperative to acknowledge the fact that, maximal isometric exercises are instrumental for strength and conditioning while submaximal exercise is crucial for rehabilitation. It is instructing to note that, just as the above researchers have indicated that isometric exercise achieves different results compared to dynamic exercise, it follows that, as much as isometric training can increase strength, it is not the most appropriate for dynamic actions like jumping and sprinting. Different sports activities assume dynamic movements which come to effect under maximal speed with minimal or no resistance. The fact that isometric exercise strengthens muscles at the angle notwithstanding, which is trained, such exercise falls short of increasing limbs maximal velocity.

In any case, obtaining increased static strength depends on the number of representations an individual is exposed to during the training and as such, it remains imperative to expose each muscle group to repetitive contractions to obtain optimal results. However, the choice of isometric exercise and the muscles involved should be gauged in terms of the needs of individuals. Isometric training effect is specific to the muscle around the angle where it is performed. This implies that, if a trainee is exposed to static bicep exercise at a joint, the individual will gain strength at that specific angle.

exercising at a single joint does not have strong effect in the entire range of motion and as such to gain the advantage of dynamic motion, isometric exercise should be carried out on multiple joint angles involving same muscle group.

Achieving optimal results isometric exercise should be done at intervals of 10-30-degree increments or alternatively through an extended joint angle as opposed to flexed joint angle. The latter approach would afford higher cross-transference of strength in different angles.

Rehabilitative oriented isometric exercises are critical in minimizing muscle atrophy due to limited movement of the affected area. Fractures in joint angles lead to a decline in muscle fiber area and isometric strength. In such cases, maximal isometric exercises are critical in ensuring atrophy does not occur in immobilized areas. In any case, adding weight to the affected area during isometric and dynamic activities enhances muscle activity. Recommended isometric training should take 5 to 10 seconds for 10 repetitive actions in a day and with progression.

Isometric exercise is also instrumental in the stabilization of cervical muscles. The muscles in this region are cited to support low loads for the extended time period and they facilitate fine movement. A perfect training would work to improve holding capacity and as such prolonged isometric exercise is advisable and should be coupled with voluntary contractions.

Isometric exercise involves contraction of different muscles in response to a static external force. The above studies have confirmed that isometric training is critical for muscle strength as well as improving muscle fibers and functioning. Isometric training helps to delay the process of aging of sarcopenia. In any case, isometric exercise is instrumental in maintaining a healthy life and stabilizing the performance of athletes. Isometric exercise facilitates muscle strength and a further increase of motorization in muscle motor units. It is instructing to note that muscle contractions are subject to the influence of nervous system.

Isometric training facilitates increases in fat-free mass, muscle mass, and body composition, but a decreased body fat. This is due to the fact that isometric exercise is characterized by high-intensity movements which lead to the release of growth hormones. The decomposition of such hormones leads to increment in fat-free mass. The hormonal release further triggers fatty acid accumulation in the bloodstream and in the event, facilitate lipid metabolization and subsequent reduction of body fat.

In all the studies involving isometric exercise, there was post muscle strength increase and the greatest increase was evident at the beginning of the exercise. Peak torque was taken as the value of muscle strength and endurance after weeks of exercise (Tillin, Pain, & Folland, 2012). The peak values were at their high during the last two weeks.

The nervous system may induce resistance in the initial stage of training that take after physiological responses. On the other side, nerve roots adaptations culminated to motorization of motor units. Neural adaptations are responsible for the initial increases in muscle strength.

Therefore, isometric training has a positive impact on muscle growth in the sense that it leads to muscle fibers, fat-free mass. These factors are necessary for stabilization of sports people and injured people. The need for continuous isometric training goes unsaid and as such, this two groups of people cannot do without such. Isometric exercise is also crucial for older people whose motor units might have worn out. They need to undergo isometric training if at all they are to achieve stability during their movements. The injured also need to undergo isometric training to ensure buildup of muscle mass and fat-free mass which will facilitate faster healing.

The isometric exercise facilitates the ability of muscle tissues to store energy while at the same time allowing for secretion of neurotransmitters. Further, neural facilitation is enhanced and as such, cultivating muscle endurance.

All the studies were consistent and therefore, it is conclusively evident that isometric exercise facilitates muscle growth. The results were consistent among all age groups and gender, an indication that isometric exercise has the same overall effect across all groups. It follows that all people should consider isometric exercise for them to remain healthy. Those who want to get well after injuries have to take charge and undergo isometric exercises for quick muscle buildup.  Athletes and sports people have to consider isometric training to build up stability in their muscles.

References

Bolotin, A., & Bakayev, V. (2016). Efficacy of Using Isometric Exercises to Prevent Basketball Injuries. Journal of Physical Education and Sport, 16(4). Retrieved 2018

Folland, J., Hawker, k., Leach, B., Little, T., & Jones, D. (2014). Strength training: Isometric training at a range of joint angles versus dynamic training. Journal of Sports Sciences, 23(8), 817-824.

Kim, B.-R., Park, S.-W., & Lee, H.-S. (2015). Effects of Lumbar Stabilization Exercise Program on the Ratio of Abdominal and Back Muscle Strength in White Collar Workers. The Journal of Korean Physical Therapy, 27(6), 419-424. doi:doi.org/10.18857/jkpt.2015.27.6.419

Kruger, k., Gessner, D., Seimetz, M., Banisch, J., Ringseis, R., Eder, K., . . . Mooren, F. (2013). Functional and Muscular Adaptations in an Experimental Model for Isometric Strength Training in Mice. PLOS ONE, 8(1). doi: https://doi.org/10.1371/journal.pone.0079069

Martins, W., Safons, M., Bottaro, M., Blasczyk, J., Diniz, L., Fonseca, R., . . . Oliveira, R. (2015). Effects of short term elastic resistance training on muscle mass and strength in untrained older adults: a randomized clinical trial. 15(99), 80-120. Retrieved 2018

Noorkoiv, M., Nosaka, K., & Blazevich, A. (2015). Effects of isometric quadriceps strength training at different muscle lengths on dynamic torque production. Journal of Sports Sciences, 33(18), 1952-1961. doi:https://doi.org/10.1080/02640414.2015.1020843

Rhyu, H.-S., Park, H.-K., Park, J.-s., & Park, H.-s. (2015). The effects of isometric exercise types on pain and muscle activity in patients with low back pain. Journal of Exercise Rehabilitation, 11(4), 211-224. doi:10.12965/jer.150224

Tillin, N., Pain, M., & Folland, J. (2012). Contraction type influences the human ability to use the available torque capacity of skeletal muscle during explosive efforts. Proceedings of the Royal Society, 279-1736, 2106–2115. doi:10.1098/rspb.2011.2109