JOINTS AND MOVEMENT TYPES
Axes of rotation
Complete the table below
KEY TERM
Planes and axes of movement
DEFINITION
EXAMPLE
Annotate the drawings below as you watch the video. Include the key terms in the boxes.
FRONTAL PLANE
ANTEROPOSTERIOR AXIS
ABDUCTION
ADDUCTION
SAGITTAL PLANE
TRANSVERSE AXIS
FLEXION
EXTENSION
TRANSVERSE PLANE
VERTICAL AXIS
MEDIAL ROTATION
LATERAL ROTATION
Joint movements
Label the diagrams below with the different terms to describe joint movements. Words may be used more than once.
circumduction
abduction
adduction
pronation
supination
eversion
inversion
rotation
flexion
extension
dorsiflexion
plantarflexion
Movements at each joint
Joint
Wrist
Movements possible
Flexion
Extension
Radio/Ulnar
Pronation
Supination
Elbow
Flexion
Extension
Shoulder
Spine
Hip
Knee
Ankle
Type of joint
Flexion
Extension
Horizontal flexion
Horizontal extension
Abduction
Adduction
Rotation
Circumduction
Flexion
Extension
Lateral flexion
Flexion
Extension
Abduction
Adduction
Rotation
Flexion
Extension
Dorsiflexion
Plantar flexion
Sporting example
Movement at joints – practical activity
Joint movements – sporting examples
Muscles and movement review
1. What movement does iliopsoas produce?
2. Label the 4 parts of quadriceps
3. What movement does the quadriceps produce at the knee?
4. Label the 3 parts of the hamstrings
5. Which muscles produce plantarflexion – pointing toes?
6. Which muscle produces inversion?
7. What are the movements of the trapezius?
8. When you turn your head to look at someone next to you – what is this called?
9. Which are the only two joints that can perform circumduction? Why?
10. What muscle is being used as you straighten out from a pike dive?
11. What two movements does the triceps brachii produce?
12. What is the main muscle which causes knee flexion?
13. What is the main muscle which causes hip extension?
14. Describe the six key parts of the spine? How many vertebrae are at each section
What factors affect the range of motion (ROM) at a joint?
1.
2.
3.
4.
Types of muscle contraction
Outline the different types of muscle contractions and give an example of each.
ROLES OF MUSCLES IN JOINT MOVEMENTS
Define the following key terms
Key term
agonist
(prime mover)
Definition
Example (bicep curl)
antagonist
fixator
Synergist
(neutralizer)
reciprocal
inhibition
Complete the following table
MOVEMENTS
1)
Wrist flexion
AGONIST (prime mover)
ANTAGONIST (relaxed)
Flexor Digitorum
Extensor Digitorum
Biceps Brachii
Triceps Brachii
Anterior Deltoid
Posterior Deltoid
Pectoralis Major
Latissimus Dorsi
Latissimus Dorsi
Deltoid (middle)
Wrist extension
2)
Elbow flexion
Elbow extension
3)
Shoulder flexion
Shoulder extension
Shoulder adduction
Pectoralis major
4)
Shoulder abduction
Deltoid (middle)
Spine/ Trunk flexion
Rectus Abdominis
Spine extension –
5)
Erector Spinae
Rectus Abdominis
Hip flexion –
Hip extension –
6)
Knee flexion –
Gluteus Maximus
Iliopsoas
Hamstrings
Quadriceps
Hamstrings
Quadriceps
Gastrocnemius
Knee extension –
7)
Dorsiflexion –
Plantarflexion –
Gastrocnemius
Tibialis Anterior
Soleus
Core Stability
Core stability muscles contract to act as stabilisers, prior to movement.
Which are the core stability muscles?
A strong core stability gives you:




A more stable centre of gravity/mass
Reduced risk of injury/pain (especially lower back)
Improved posture and body/spine alignment
Creates a more stable platform allowing more efficient movement
Weak core muscles can make you susceptible to poor posture, muscular instability/injuries, nerve irritation & lower back
pain
Give some examples of training you can do to help improve core stability......
Read the following article about DOMS
1. Read the article about DOMS individually
2. Highlight any key terms that you have met in the SEHS course so far
3. Divide the text mentally into 4 main themes
4. Using the graphic organizer provided, give each theme a main heading
5. In the space below the main heading, summarise the relevant information from the text using no more than 3
BULLET POINTS
6. To finish your analysis, write 3 full meaningful sentences that summarise the text in the final box provided
3 key ideas
25 July 2012
BBC FUTURE – Medical Myths
Claudia Hammond http://www.bbc.com/future/story/20120724-you-must-stretch-before-exercise/all
Is stretching before and after exercise necessary?
We’re all told to limber up to prevent injury and pain. But is there any evidence that it actually works? Earlier
this year, I was making a programme about Olympic sprinters and I was lucky enough to attend a training
session in Jamaica where former 100 metres world record holder Asafa Powell and his teammates worked
through a lengthy series of meticulous leg and abdomen stretches afterwards. An hour later they finally
completed them.
If you’re going to push your body to the limits of what’s humanly possible and run 100m in less than ten
seconds I can see why you need you make sure your muscles are well and truly warmed up and cooled down.
But these are elite athletes – the world’s best. What if you’re not quite that good and are just going for a
leisurely run?
We are often told that stretching muscles is the best way to avoid aching limbs the following day, or to
minimise the risk of injury. I’m sure you feel better after stretching your calves or thighs. The problem is that
no one seems to agree on the optimum time to do them. In Australia there is an emphasis on stretching
before you start exercising. In Norway it’s afterwards. Some people swear by doing both. But what is the
evidence that it really makes a difference whether you do it all?
Sore point
There are two separate issues here. First is soreness, and by that I mean the kind of tenderness that creeps
into your muscles a day or two after you’ve exercised. The kind that painfully reminds you of your previous
exertions every time you move (followed rapidly by a vow never to do them again). This is especially likely to
happen if you’ve done an activity you’ve not done for a while, such as riding a bike for the first time in months
because the weather has finally picked up.
This type of delayed discomfort reaches its peak after two days, but the idea that stretching will prevent it
stems from outdated theories as to its cause. It used to be thought that exercising for the first time after
weeks or months caused the muscles to spasm, reducing the flow of the blood to the muscles, and resulting in
pain. The theory went that stretching the muscles would reduce the spasm and restore the blood flow.
But more recently physiologists have established that this isn’t the cause of this form of muscle soreness.
Some now believe that the pain results from elongation of sarcomeres, the parts of the muscle that help them
to contract. They contain thick and thin filaments, which slide past each other; in principle stretching could still
help the filaments to slide smoothly, but the evidence is surprisingly limited.
There are only a small number of randomised controlled studies on stretching and exercise. A recent Cochrane
Review found just twelve, and all but one had fewer than 30 participants. For the most part these studies
found stretching had little impact on soreness.
By far the largest study, carried out in Australia and Norway, with more than two thousand participants, found
there was a small reduction in soreness in those in the stretching group. Even then this effect was very small –
24% of the stretchers were bothered by soreness the following week compared with 32% of people who didn’t
stretch.
Injury time
If stretches make no difference, or at best a small difference to soreness, how about injury? I’d always
assumed the idea was that if you gently loosened your muscles by stretching, then you wouldn’t suddenly pull
a hamstring when you ran for a bus or leapt a puddle. Just six randomized controlled trials have been
conducted on the prevention of injuries, some with the general public, others with members of the armed
forces undergoing training. Overall there was no difference in the number of leg injuries sustained in those
who did or did not stretch.
So what are we to make of these results that conclude stretching has little or no impact, when it’s something
we are all encouraged to do? I turned to the author of one of those reviews, Rob Herbert, from the George
Institute in Australia, to get his advice. He gave me an answer which, as someone who can’t be bothered to
stretch before I go running, I have to confess I like.
He said if you enjoy stretching then it’s fine to carry on and it will do you no harm, but that taking all the
evidence into account, it probably won’t help much. I was glad to see he puts his evidence-based results into
practice in his own life. When I interviewed him from a studio in Sydney he had just come from playing
football. Had he stretched beforehand? No.