Joint and Movement Type 4.2

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

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

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

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

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)

Circumduction Circular motion/movement

Dorsiflexion and Plantar Flexion Only dealing with the ankle joint

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

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

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

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.

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

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.

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

References Saladin, K.S. 2010. Anatomy & Physiology: 5th edition. McGraw-Hill. Grants Atlas of Anatomy: 12th edition. Lippincott Williams & Wilkins. Functional Biomechanics, National Exercise Trainer’s Association, 2012