Question

Identify and perform ten resistance training exercises. describe which phase of the exercise is the eccentric, concentric, and isometric phase of the movement. at which phase is the muscle the strongest? why? describe how what you have learned during this experience will help you in your future training endeavors.

Answer 1

The top 10 resistance training exercises are:
1) squats
2) lunges
3) dead lifts
4) pull ups or chin ups
5) lateral pulldown 
6) bent over row
7) push ups
8) bench press
9) tricep push down
10) barbell curl

The phases of movement in an exercise are the following:
1) concentric - muscles contract and its fibers are shortening. movement goes inward ; towards the body. involves curling.
2) isometric - muscles contract but no movement. it neither shortens nor lengthens.
3) eccentric - muscles contract and its fibers are lengthening. movement goes outward; involves stretching.

More power is generated during the eccentric phase of movement. This phase also generates the most soreness because it causes the most number of micro-traumas. But compared to the other two phases, eccentric phase is safer when you train a pattern or motor movement repeatedly.