WTC II Term 3 Notes & Assessments

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Joy Bates
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1 Term 3 Notes & Assessments

2 Planes of Motion/Axes The body moves in a number of various ways and directions. In the past you have learned about the terminology for movements at specific joints, for example, flexion and extension. Now, you will learn the planes of motion associated with movement. Certain joints are able to move in various planes, so it is important to understand the direction of the movement being described. The planes of motion are as described below: Sagittal Plane: divides body into right and left sides Frontal Plane: divides body into front and back (anterior and posterior) Transverse Plane: divides body into top and bottom (superior and inferior) All motion occurs through one of these planes. The motion occurs at an axis in the body. An axis is typically a joint. We should remember that all motion of the body occurs at various joints caused by muscle contraction. The muscles surrounding the joint, or axis, contract which then causes the joint to move. Axes of rotation include movements through each plane as follows: Sagittal Plane: forward or backward movements Frontal Plane: side to side movements Transverse Plane: rotational movements It is helpful to imagine the action moving along the surface of the plane of motion in order to fully understand. More detailed descriptions of specific exercises through each plane can be found below: Sagittal plane motion would include forward and backward motions, like sit-ups, back extensions or biceps curls. The sagittal plane cuts through the center of the body, so the motion is front to back or back to front, including straight forward running. Squats involve flexion (forward motion) and extension (backwards on the way up), so would fit into the sagittal plane. Frontal plane motion would include leaning from left to right as in sidebends and lateral raises, or perhaps you might picture jumping jacks for a good image of movement along the frontal plane. Transverse plane motion is the hardest to picture because the plane is horizontal as it divides the top from the bottom, so it s hard to get our heads around it being a rotating action. The main thing to remember is rotation. An example of a transverse plane exercise would be floor to overhead diagonals with a medicine ball, and a transverse activity might be swinging a golf club. When creating or performing a complete training program, all three planes of motion should be included using various exercises. Your body moves in multiple ways on a daily basis, so it is important to

3 incorporate training modes that target various forms of movement. Again, it is important to incorporate different planes of motion into the multiple joints that allow for multiple degrees of motion. Sources: Assessment: Exercise Planes of Motion

4 Joints and Movements All movement occurs at joints. We already know that movement is caused by muscles acting upon bones to move. Where bones meet is called a joint. This joint allows the body to move. The specific movements that occur at the joint depend on the type of joint. See the table below to learn more about joints and movements: Joint Type Degrees of Motion Examples Misc. Ball and Socket 360 degrees of motion Shoulder Hip Most range of motion but most susceptible to injury due to lack of Gliding Any direction (rotation) Wrist Ankle Hinge Back and Forth (Flexion/Extension) Elbow Knee structural integrity Bones slide past and around each other to permit movement Allows movement forward and backward at the joint most stable joint Saddle 2 directions Thumb Allows thumb to rotate Pivot Rotational Neck Moves neck side to side and back and forth Joint Movements: Flexion Decrease in joint angle Extension Increase in joint angle Abduction Movement away from the center line of the body Adduction Movement towards the center line of the body **Center line = imaginary line that runs from the top of the head down through the middle of the body through the ground. Horizontal Flexion Decrease in joint angle across the front of the body Horizontal Extension Increase in joint angle away from the front of the body Rotation Turning about a joint s axis **External (Lateral) Rotation, Internal (Medial) Rotation, Pronation, Supination, Circumduction Special Cases of Movement: In addition to those movements above, certain joints are capable of moving in other ways. Below are some examples: Joint Actions at the Ankle: Plantar Flexion: Pointing the toes downward or below heal Dorsiflexion: Pointing the toes upward or above heal Eversion: The sole of the foot turns outward Inversion: The sole of the foot turns inward

5 Joint Actions at the Hip/Neck: Lateral Flexion: Bending sideways Joint Actions at the Shoulder Girdle (Scapulae): Protraction: Moving shoulders forward Retraction: Moving shoulders backward Elevation: Moving shoulders upward Depression: Moving shoulders downward Movement at axes: Each specific joint allows certain movement patterns at its axis. See below for movements that occur at specific joints: Elbow Knee Shoulder Hip Neck Wrist Ankle (See Above) Joint: Movements: Flexion Extension Flexion Extension Adduction Abduction Horizontal Flexion Horizontal Extension Rotation Rotation Flexion Extension Lateral Flexion Flexion Extension Rotation Use this information as you perform certain exercises and understand the motion your body can and should make to perform an exercise correctly. Soon, we will discover which muscles are responsible for creating each movement discussed above. At that point, we will be able to understand how to target specific muscle groups by performing various movements. Assessment: Joints and Movements Chart Sources:

6 Prime Movers Now that we ve covered the ways that our bodies move and the terminology associated with movement, we can move to how limbs move. In order for a limb or bone to move at a joint, a muscular force must act upon the bone. Muscles are attached to bones by tendons that run from the end of a muscle and attach to a point on a specific bone or bones. The muscular contraction (concentric) moves the bone is a way in which we discussed previously. This is how we can control our strength training movements to build muscle. Moving a joint in a specific pattern targets the muscle that creates the specific movement. The main muscle that creates a specific movement is called a prime mover or agonist. For example, if we want to train the biceps brachii muscle, we would flex our elbow, because the biceps brachii is the prime mover for elbow flexion. As we move forward we will talk about muscle pairs. Muscles work in unison with each other. The prime mover is opposed by an antagonist muscle in order to keep joint stability and posture. In our example above, the triceps brachii muscle group would be the antagonist during elbow flexion. Please visit the links below to learn more about which muscle groups control which actions. (You will need to use these links to complete the accompanying assignment.) A great website to see which muscles control certain actions is Click on the specific bone/joint to see which muscles control actions at that area. Explore each link to find animated diagrams and definitions. Assessment: Prime Mover Identification

7 Muscle Pairs Many muscle groups in the body are paired up to in order to provide maximum benefits. These muscle pairs are commonly referred to agonist and antagonistic pairs. The agonist is considered the prime mover or in other words is the muscle that makes a joint move by contracting. The antagonist provides support for the agonist and returns the joint to the original position. The antagonist lengthens while the agonist muscle contracts. Think of this relationship in the terms of one opposite muscle groups working together in opposite actions. An example would be the biceps-triceps relationship. The biceps muscle moves the elbow joint where the hand would move towards the shoulder. During this action, the biceps contracts and the triceps muscle stretches. The triceps then would be responsible for moving the hand away from the shoulder when moving at the elbow joint. The biceps muscle stretches as the triceps muscle contracts. Agonist and antagonistic muscle pairs allow for proper body posture and also provides injury prevention. Both muscle pairs should be exercised because if one group is stronger than the other, muscle imbalances occur. Muscle imbalances could lead to poor posture and injury. Below is a chart of the muscles that commonly work together in agonist and antagonistic pairs: Muscle Pairs Pectoral Muscles Latissimus Dorsi Anterior Deltoids Posterior Deltoids Trapezius - Deltoids Abdominals Spinal Erectors Left and Right External Obliques Quadriceps Hamstrings Tibialis Anterior Gastrocnemius Biceps - Triceps Forearm Extensors Forearm Flexors Part of the Body Chest Back Front of Shoulder Back of Shoulder Upper Back - Shoulders Stomach Lower Back Right and Left side of stomach Front of Upper Leg Back of Upper Leg Front of Lower Leg (Shin) Back of Lower Leg Front of Upper Arm Back of Upper Arm Forearm Source: Assessment: Muscle Pair WKST

8 Name: Date: Period: Exercise Planes of Motion Directions: Match the plane of motion in which each exercise occurs next to the listed exercise. 1. Bench Press 2. Lateral Raises A. Sagittal Plane B. Frontal Plane C. Transverse Plane 3. Back Squat 4. Russian Twists 5. Push Press 6. Sit Ups 7. Barbell Curls 8. RDL 9. Bent Over Row 10. Jumping Jacks 11. Sprinting 12. Med Ball Side Throws 13. DB Step Ups 14. Sidebends 15. Vertical Jump

9 Name: Date: Period: Joints and Movements Directions: Place an X in the proper column indicating which joint action can be performed at each specific joint. You may need to physically move each joint to help you understand if that joint is capable of the action. Joint Knee Flexion/ Extension Abduction/ Adduction Horizontal Flexion/ Horizontal Extension Rotation Plantar Flexion/ Dorsiflexion Lateral Flexion Protraction/ Retraction Elevation/ Depression Eversion/ Inversion Elbow Hip Shoulder Scapulae Wrist Ankle Neck

10 Name: Date: Period: Prime Mover Identification Directions: Name the muscle or muscle group that is the prime mover for the given joint action. Also, label a strength training exercise that would relate to the muscle group and joint action. Joint Action: Prime Mover: Strength Training Exercise Example: 1. Shoulder Horizontal Flexion 2. Elbow Extension 3. Hip Adduction 4. Knee Flexion 5. Ankle Plantar Flexion 6. Shoulder Horizontal Extension 7. Knee Extension 8. Elbow Flexion 9. Shoulder Flexion 10. Shoulder Abduction 11. Hip Extension 12. Shoulder Extension

11 Name: Date: Period: Muscle Pairs Directions: Below is one muscle of an agonist/antagonistic muscle pair. Match the proper muscle pairs by adding the second muscle group. Muscle Group 1 Muscle Group 2 Biceps Pectoral Group Quadriceps Latissimus Dorsi Anterior Deltoid Triceps Trapezius Abdominals Gastrocnemius Hamstring Group

12 Name: Date: Period: WTC II Term 3 Notes Quiz Directions: Review the notes associated with Term 3. Choose the correct answer. 1. Forward and backward movements are done in the plane. a. Frontal b. Sagittal c. Transverse 2. Rotational movements are done in the plane. a. Frontal b. Sagittal c. Transverse 3. Side to Side movements are done in the plane. a. Frontal b. Sagittal c. Transverse 4. A back squat would be considered movement in which plane? a. Frontal b. Sagittal c. Transverse 5. Performing a bicep curl would be considered which movements at the elbow joint? a. Flexion/Extension b. Abduction/Adduction c. Horizontal Flexion/Horizontal Extension 6. Performing a bench press would be considered which movements at the shoulder joint? a. Flexion/Extension b. Abduction/Adduction c. Horizontal Flexion/Horizontal Extension 7. Performing a shoulder press would be considered which movements at the shoulder joint? a. Flexion/Extension b. Abduction/Adduction c. Horizontal Flexion/Horizontal Extension 8. Performing a back squat would be considered which movements at the hip joint? a. Flexion/Extension b. Abduction/Adduction c. Horizontal Flexion/Horizontal Extension 9. Performing a barbell shrug would be considered which movements at the scapulae? a. Elevation/Depression b. Protraction/Retraction c. Flexion/Extension 10. The prime mover for the bench press is which muscle? a. Latissimus Dorsi b. Pectoralis Major c. Triceps Brachii

13 11. The prime mover for the back squat at the knee joint is which muscle? a. Quadriceps b. Hamstrings c. Gastrocnemius 12. The prime mover for the RDL at the hip joint is which muscle? a. Hamstrings b. Quadriceps c. Latissimus Dorsi 13. The prime mover of a joint action is called the. a. Agonist b. Antagonist c. Muscle 14. The agonist and antagonist muscles work as a pair in which one lengthens and one contracts based on the direction of the joint action. a. True b. False 15. It is important to work both muscle pairs within a training program in order to achieve muscular balance and proper posture. a. True b. False

14 Name: Date: Period: Training Reflection Directions: Think back upon your training during the last term. Over the past 8-9 weeks, you have trained your body in multiple ways. Please write a reflection about this period of time and how you feel. Your reflection should include the following: 1. How you felt at the beginning of the term about the upcoming training. 2. Describe the various aspects of training you learned about and how you incorporated them into your workouts. 3. Explain the gains you made in regards to the many benefits of training (muscular endurance/strength/power, flexibility, body composition, attitude, self-esteem, etc.). 4. Discuss if you have accomplished the goals you wanted to reach over the last term. If you were able to reach them, what helped your success? If not, what you can do in the future to be successful? 5. Explain the goals you want to accomplish as you move forward with your training. This should be an HONEST reflection. Make sure to write in a complete and thoughtful manner.

WTC I Term 2 Notes/Assessments

WTC I Term 2 Notes/Assessments Muscle Identification The human body consists of many muscles and muscle groups. We will focus on a select few that are most prevalent when training. The muscular system