1. Joint and Movement Type
4.2

2. 4.2.1 Outline the types of Synovial Joint Movement
Flexion, extension, abduction, adduction, pronation, supination, elevation, depression, rotation, circumduction, dorsiflexion, plantar flexion, eversion, and inversion

3. Flexion and Extension Think of angle adjustment
Flexion – decreases an angle
Extension - increases an angle
Sagittal Plane - around the transverse axis at the joint

4. Abduction and Adduction
Think in relation to the mid- line of the body
Abduction – moving away from the body or mid-line
Adduction – moving towards the body or mid-line
Laterally, Frontal plane

5. Pronation and Supination
Think position and compound movements
Pronation – face down ( e.g. palms down)
Supination – face up (e.g. palms up)

6. Elevation and Depression (think superior and inferior)
Depression – movement in an inferior direction (e.g. triceps press/push-downs)
Elevation – movement in a superior direction (e.g. dumbbell shoulder press)

7. Circumduction
Circular motion/movement

8. Dorsiflexion and Plantar Flexion
Only dealing with the ankle joint

9. Eversion and Inversion
Eversion (pronation) – sole outward and down
Inversion (supination) – lateral movement in the ankle leaving the sole inward and up
Again, only dealing with the ankle

10. 4.2.2 Outline the types of muscle contractions
Isotonic – concentric and eccentric contractions; the tension remains unchanged, but the muscle lengthens and/or shortens

11. 4.2.2 Outline the types of muscle contractions
Concentric – the shortening of a muscle, most common
Eccentric – the lengthening or elongating of a muscle, (e.g. lowering from the concentric contraction, negatives, walking down the stairs, running downhill)
Concentric and Eccentric contractions are types of isotonic contractions

12. 4.2.2 Outline the types of muscle contractions
Isometric – the muscle doesn’t lengthen or shorten during the contraction; generates force without changing length (e.g. the Plank)
Isokinetic – muscle contracts at a constant rate of speed; rare in sport and physical activity; equipment that includes negatives, maximum muscle fiber recruitment.

13. 4.2.3 Explain the concept of reciprocal inhibition
Agonist – Primary mover, the muscle doing the work
Antagonist – the muscle relaxing during contraction; the opposing muscle group

14. 4.2.4 Analyze movements in relation to joint action and muscle contraction
Biceps Curl
Triceps Extension
Squats
Bench Press
Leg Extensions
Calf/Toe Raises
Students will partner up and discuss the joint action of each exercise, and the type of contraction.

15. 4.2.5 Explain delayed onset muscle soreness (DOMS) in relation to eccentric and concentric muscle contractions
DOMS – Delayed Onset Muscle Soreness
Eccentric muscle action is the primary cause
Associated with structural muscle damage (inflammation, overstretching, overtraining)
Prevention
Warming up before activity/exercise
Reducing eccentric training early on
Gradually increase intensity
Cooling down after activity/exercise

16. References
Saladin, K.S Anatomy & Physiology: 5th edition. McGraw-Hill.
Grants Atlas of Anatomy: 12th edition. Lippincott Williams & Wilkins.
Functional Biomechanics, National Exercise Trainer’s Association, 2012