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Concentric Contractions: This contraction shortens your muscle as it acts against resistive force (weight). For example, during a biceps curl, the biceps contract concentrically during the lithe lifting phase of the exercise. Eccentric Contractions During these contractions, the muscles lengthen while producing force—usually by returning from a shortened (concentric) position to a resting position. The lowering the weight down during a biceps curl is an eccentric contraction for the biceps. You're basically slowing the descent of the weight back down instead of allowing the weight (and gravity) to just pull your arm back down passively. Isometric Contraction—Muscle Actively Held at a Fixed Length Isometric contraction, is one in which the muscle is activated, but instead of being allowed to lengthen or shorten, it is held at a constant length. An example of an isometric contraction would be carrying an object in front of you. The weight of the object would be pulling downward, but your hands and arms would be opposing the motion with equal force going upwards. Since your arms are neither raising nor lowering, your biceps will be isometrically contracting. The force generated during an isometric contraction is wholly dependent on the length of the muscle while contracting Frequency and Intensity Frequency refers to how often you perform something, either the total number of workouts or a specific movement. Intensity refers to the level of difficulty of the workout.