1. Topic 4.2 Joints and Movement types

2. Lesson 1: Anatomical Position, Planes of Motion and Axes of Rotation
Prone
Supine
Planes of Motion (Sagittal, Frontal, Transverse)
Axes of Motion (Sagittal, Frontal, Longitudinal)

3. Anatomical Position
Point of reference for all movements

4. Positions
Lying face down
Lying face up

5. Planes of Motion Cardinal Planes
Three imaginary perpendicular reference planes that divide the body into half by mass
The three planes are:
Sagittal: left and right halves
Frontal: front and back halves
Transverse: top and bottom halves

6. Planes of Motion Sagittal plane
The plane dividing the body into right and left portions
Midsagittal or median are names for the plane dividing the body into equal right and left halves

7. Planes of Motion Frontal plane
The plane dividing the body into front and back portions
Also called the Coronal plane

8. Planes of Motion Transverse plane
The horizontal plane dividing the body into upper and lower portions
Also called the Horizontal plane

9. The point where the three cardinal planes intersect.
Planes of Motion
Center of Mass
The point where the three cardinal planes intersect.
The location of the transverse plane depends on a persons physique (distribution of muscle tissue and/or adipose tissue)

10. In what plane(s) of motion do diagonal movements occur?
Copy the above question and answer when watching video.
explanation of planes of motion video

11. Axis: is a straight line around which an object rotates.
Axis of Rotation
Axis: is a straight line around which an object rotates.
Three axes of rotation:
frontal (X axis)
longitudinal (Y axis)
Sagittal (Z axis)

12. How do we train our bodies?
How Our Bodies Move
How do we train our bodies?
Consider the following:
•Which planes of motion?
• Function activities – daily life activities
• Movements in sports

13. Our bodies generally move in more than one plane at a time.
How Our Bodies Move
Moving in the three planes of motion
Our bodies generally move in more than one plane at a time.
Moving in the 3 planes of motion clips
Which plane of motion is usually neglected in training?
Answer: Transverse (horizontal) Plane

14. How Our Bodies Move Assignment:
For each plan of motion list and describe 3 exercises/ warm-ups. (9 total)
Your description should include what plane(s) it is moving in and which axis (axes) is/are involved.
If you choose a multi-joint exercise you only need to describe one joint during the exercise. (Name that joint in your description)
Include pictures in your description.

15. How Our Bodies Move
GENERAL RULE The axis of rotation is perpendicular to the plane of movement.

16. Rotation of extremities, Axial rotation
How Our Bodies Move
Relationship Between Planes and Axes
Axis of Rotation
Plane of Motion
Example
Frontal
Sagittal
Flexion, Extension
Longitudinal
(vertical)
Transverse
(horizontal)
Rotation of extremities, Axial rotation
(Coronal)
Abduction, Adduction

17. Lesson 2: Types of Muscle Contraction
Isotonic
Concentric
Eccentric
Isometric
Isokinetic

18. Isotonic Types of Muscle Contraction
Same tension or force applied to muscle. (concentric and eccentric muscle actions.)
Concentric: muscle is shortened during contraction.
Eccentric: muscle is contracting while lengthening.

19. Types of Muscle Contraction
Isometric: muscle generates force without changing length. Ex. Hand grip, plank position & carrying a bag.
Isokinetic: the speed of movement is fixed and the resistance varies with the force exerted.
*requires special
equipment!

20. Lesson 3: Reciprocal Inhibition
Explain the concept
Agonist
Antagonist

21. Reciprocal Inhibition
Muscle(s) on one side of a joint relaxing while the muscle(s) on the other side are contracting. (antagonistic pairs)
Agonist: muscle that causes the movement.
Antagonist: muscle is opposite the agonist and is said to be relaxed.

22. Reciprocal Inhibition
The simultaneous relaxation of one muscle and the contraction of its antagonist.
Janda sit-up

23. Lesson 4: Analyze movements in relation to joint action and muscle contraction
Agonist/Antagonist
Neutralizer (Synergist)
Stabilizer (fixator)

24. Contraction Generate tension when stimulated.
Muscle can lengthen, shorten or not move.

25. Synergist (Neutralizer)
Prevents unwanted motion a muscle can perform so a specific motion can occur.
Example. Plantar flexion of the ankle has more than one muscle that will do this motion. Some muscles plantar flex & evert, others plantar flex and invert. When both sets of muscles are activated the invertion & evertion neutralize (cancel out) each others actions.

26. Fixator (Stabilizer)
Contract to hold a body part in place while another body part moves. Example. During hip flexion the anterior thigh muscles flex the hip. However, the anterior thigh muscles also pull on the pelvis. To stop this action the abdominals ‘stabilize’ the pelvis, stopping it from moving.

27. Lesson 5: Delayed Onset Muscle Soreness
DOMS
Eccentric Muscle contraction

28. Delayed Onset Muscle Soreness
The pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.
*brought on by eccentric contractions of the muscle causing pressure at the nerve endings.
Read the article and summarize

29. 1. What causes DOMS? Name some examples
Any type of activity that places a muscle under unaccustomed loads.
Eccentric movements
Examples: strength training
downhill walking/jogging
jumping

30. 2. When does DOMS occur? Begins 12-24 hours after training
Greatest pain can be hours after training

31. 3. What is a common misconception of DOMS?
That it is caused by a lactic acid build up.

32. 4. How can someone reduce the effects of DOMS?
Progress slowly
Time to adapt
But DOMS is most likely not going to be avoided

33. 5. What else besides soreness can DOMS cause?
Swelling
Stiffness – decreased ROM
Tenderness
Temporary loss of strength
Muscle breakdown, kidney at risk (extremely rare)

34. 6. How long does DOMS last?
Usually 3-5 days

35. 7. When is it advisable to stop exercising as a result of DOMS?
Too difficult /painful

36. Delayed onset muscle soreness
Said to be a side effect of repair process
Microscopic damage to muscle fibers
Muscle soreness and recovery

37. Delayed Onset Muscle Soreness
1. Thought to be micro-tears in muscles sarcoplasmic reticulum (SR) causing calcium to leak out resulting in tenderness, soreness..
2. Over a few days increased blood flow = swelling, pain…
3. Free radical damage can occur- (oxidants) unstable atoms
antioxidents (vit C&E)
4. Cortisol- released by adrenal gland in times of stress.
Help mobilize energy for the body by increasing protein
breakdown (over training)

38. Free radical links Understanding free radicals
What do free radicals do?
Review both links and discuss free radical:
guide questions
What is a free radical?
How do they form?
What causes them to form?
How can we prevent, get rid of free radicals?
Do they occur naturally as well?
What is the result of free radicals? Damaged caused by them?
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