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PEPC 10 INTRODUCTORY LEAD UP TO LANDMARKS AND PLANES Movement routines and well-being LECTURE Before a workout… Types of Stretching INTRODUCTORY CONCEPTS...

PEPC 10 INTRODUCTORY LEAD UP TO LANDMARKS AND PLANES Movement routines and well-being LECTURE Before a workout… Types of Stretching INTRODUCTORY CONCEPTS Functions of muscles and movement Benefits of regular exercise Importance of learning body planes PAR Q Major regions of the body Good health and well – being Anatomy directional terms Regular practice and muscle memory Planes of motion Moment and muscle related concepts: Body planes and sections Proprioception Tendons Application in physical activity Muscle elasticity Muscle and movement BENEFITS OF REGULARLY PRACTICING MOVEMENT ROUTINES IN YOUR EXERCISE REGIMEN: ▪ Reduced risk of injury ▪ Increased cardiorespiratory levels ▪ Improved flexibility ▪ Improved muscular strength PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR – Q) ▪ Series of questions that determines the need for doctor’s consultation before starting a physical activity program OVERALL GOOD HEALTH AND WELL- BEING IS SUMMARIZED BY: ▪ Health related fitness components (muscular strength; muscular endurance; cardiorespiratory endurance; flexibility; and body composition)  BENEFITS OF REGULAR PRACTICE OF MOVEMENT ROUTINES IN AN EXERCISE REGIMEN: What does regular performance of exercise routines do? Muscle memory Progression Adaptation PROPRIOCEPTION Sense that lets us perceive the location and movements of our body parts MUSCLE MEMORY ▪ Recall movements automatically after repeated practice ▪ Maintain consistency in their movements primarily through repeated practice TENDONS THE STRUCTURE FIBROUS THAT CONNECTS CONNECTIVE MUSCLE TO TISSUE BONE  The ability of a muscle to return ELASTICITY to its original length after being stretched CONCENTRIC CONTRACTIONS THIS TYPE OF CONTRACTION HAPPENS WHEN YOUR MUSCLE IS ACTIVELY SHORTENED. ECCENTRIC CONTRACTIONS THIS TYPE OF CONTRACTION HAPPENS WHEN YOUR MUSCLE IS ACTIVELY LENGTHENED DURING NORMAL ACTIVITY. ISOMETRIC CONTRACTION THIS TYPE OF MUSCLE CONTRACTION HAPPENS WHEN YOUR MUSCLE IS ACTIVELY HELD AT A SET LENGTH.  HOW IS MOVEMENT ROUTINES CONNECTED TO YOUR WELL-BEING? Affects health – Improves self - Alleviates related perception and stress components confidence  Warm Up and Stretching – to prepare for activity and avoid injury BEFORE A Different – warm up is to WORKOUT… elevate heart rate, and prepare the synovial fluids Stretching – enhance mobility and flexibility  TYPES OF STRETCHING Dynamic – moving stretches that extend the muscles Static – position is held steady Ballistic – using momentum, sometimes bouncing  FUNCTIONS OF MUSCLE RELATING TO HUMAN MOVEMENT Produce skeletal movement Maintain posture and body position Assist in joint stability  IMPORTANCE OF LEARNING BODY PLANES Crucial for diagnosing Provides a universal musculoskeletal disorders language for professionals - helps in describing the in the industry location of injuries  INTRODUCTION: THE HUMAN BODY (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6th ed.). Mc-Graw Hill.  MAJOR REGIONS OF THE BODY Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6 th ed.). Mc- Graw Hill.  MAJOR REGIONS OF HEAD, NECK, AND TRUNK Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6 th ed.). Mc-Graw Hill.  MAJOR REGIONS OF THE LIMB Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6 th ed.). Mc-Graw Hill.  What is it? ▪ 1. It is used by teachers, medical personnel, anatomist, strength and conditioning trainers, exercise specialists, and coaches that will ANATOMY allow them to explain exactly DIRECTIONAL where one body structure is in TERMS relation to another. ▪ 2. Directional terms are used to describe the relative position of a body part in relationship to another body part (LaPres et al., 2016)  ANATOMICAL POSITION ▪ Naming the various parts of the human body required anatomists to develop a reference position, so that structures and areas of the body could be describe in relation to each other. This anatomical position refers to a person standing erect with the head, eyes, and palms facing forward. The feet are together with the toes pointing forward and the arms are hanging by the sides. (American Council on Exercise, p.3)  BODY REGION It is always assumed that the body is in a standard position, the anatomical position, in which the body is standing upright with upper limbs at the sides and palms of the hands facing forward (LaPres et al., 2016) Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6th ed.). Mc- Graw Hill.  ANATOMY DIRECTIONAL TERMS Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6 th ed.). Mc-Graw Hill.  PLANES OF MOTION Three imaginary lines drawn through the body form the planes. Movements parallel to a line fall within its plane. Forward-backward movements occur within the sagittal plane, side-to-side movements fall within the coronal or frontal plane, and rotational movements occur within the transverse plane. (Napier, 2020, p.10) Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6th ed.). Mc-Graw Hill.  BODY PLANES AND SECTIONS Rationale: The three main planes that transect, or divide, the human body into sections, make it easier to describe the locations of body parts and movements. Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6th ed.). Mc-Graw Hill. BODY PLANES AND SECTIONS Transverse , or horizontal, planes divide the body into superior and inferior portions and are perpendicular to the longitudinal axis of the body (LaPres et al., 2016). A median (midsagittal) plane passes through the midline of the body and divides the body into equal left and right (LaPres et al., 2016). Frontal (coronal) planes divide the body into anterior and posterior portions (LaPres et al., 2016). Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6th ed.). Mc- Graw Hill.  APPLICATION IN PHYSICAL ACTIVITY Dancer’s pirouette- Transverse Plane. Jumping Jack- Frontal Plane Cycling- Sagittal Plane Hall, S. (2022). Basic Biomechanics. SAGITTAL PLANE MOVEMENTS From anatomical position, the three primary movements occurring in the sagittal plane are flexion, extension, and hyperextension, and dorsiflexion and plantarflexion (Hall, 2022). Flexion includes anteriorly directed sagittal plane rotations (Hall, 2022). Extension is defined as the movement that returns a body segment to anatomical position from a position of flexion (Hall, 2022) Hyperextension is the rotation beyond anatomical position in the direction opposite the direction of flexion (Hall, 2022). Photo: Hall, S. (2022). Basic Biomechanics (9th ed.). McGraw Hill. FRONTAL PLANE MOVEMENTS The major frontal plane rotational movements are abduction and adduction (Hall, 2022). Abduction= (abduct meaning “to take away”) Adduction= (add meaning “to bring back”) Frontal plane movements include abduction and adduction, lateral flexion, elevation and depression, inversion and eversion, and radial and ulnar deviation. Photo: Hall, S. (2022). Basic Biomechanics (9th ed.). McGraw Hill.  TRANSVERSE PLANE MOVEMENTS Body movements in the transverse plane Transverse plane movements include left are rotational movements about a and right rotation, medial and lateral longitudinal axis (Hall, 2022). rotation, supination and pronation, and horizontal abduction and adduction. Photo: Hall, S. (2022). Basic Biomechanics (9th ed.). McGraw Hill.  COMMON MOVEMENTS It is important to understand the nature of the plane along which a section was made in order to understand the three- dimensional structure of an object being observed. Photo: (LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6 th ed.). Mc-Graw Hill. TO SUMMARIZE… TABLE 1: ANATOMICAL, DIRECTIONAL, AND REGIONAL TERMS IN HUMAN ANATOMY TO SUMMARIZE… TABLE 2: FUNDAMENTAL MOVEMENTS (FROM ANATOMICAL POSITION) REFERENCE Hall, S. (2022). Basic Biomechanics (9th ed.). McGraw Hill. LaPres, J. et al. (2016). Gunstream’s Anatomy and Physiology (6th ed.). Mc-Graw Hill.