Topic 4.2 Joints and Movement types

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)

Anatomical Position Point of reference for all movements

Positions Lying face down Lying face up

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

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

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

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

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)

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

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)

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

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

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.

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

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

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

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.

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!

Lesson 3: Reciprocal Inhibition Explain the concept Agonist Antagonist

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.

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

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

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

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.

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.

Lesson 5: Delayed Onset Muscle Soreness DOMS Eccentric Muscle contraction

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 http://sportsmedicine.about.com/cs/injuries/a/doms.htm

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

2. When does DOMS occur? Begins 12-24 hours after training Greatest pain can be 24-72 hours after training

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

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

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

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

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

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

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)

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? well written paper, typed, font size 11, times new roman font