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
Abduction and
Adduction
Think in relation to the midline of the body
Abduction – 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)
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
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