Joint and Movement

Type4.2

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

Abduction and Adduction

Think in relation to the mid-line of the bodyAbduction – moving

away from the body or mid-line

Adduction – moving towards the body or

mid-line

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)Elevation – movement in a superior direction (e.g. dumbbell shoulder press)

Depression – movement in an

inferior direction (e.g. triceps press/push-

downs)

Circumduction

• Circular motion/movement

Dorsiflexion and Plantar Flexion

Eversion and Inversion

• Eversion (pronation) – sole outward and down

• Inversion (supination) – lateral movement in the ankle leaving the sole inward and up

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)

• 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.

4.2.2 Outline the types of muscle

contractions

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

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