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Fundamental Movements 1. Flexion – decreasing the angle between two bones. 2. Extension – increasing the angle between two bones. 3. Abduction – moving away from the midline of the body. 4. Adduction – moving towards the midline of the body. 5. Circumduction – circumscribing a conical area, involving flexion, abduction, extension, and adduction in sequence. 6. Hyperextension – extend beyond extension (not all joints can do this safely). Muscle Contractions 1. Isometric – muscle tension does not result in joint movement (static/non-moving). 2. Isotonic – muscular tension results in joint movement. Two types: A. Concentric – Shortening of the muscle, raising of the weight, or positive phase. B. Eccentric – Lengthening of the muscle, lowering of the weight, or negative phase. 3. Isokinetic – a specific type of isotonic contraction in which angular velocity at a joint is kept constant throughout the full range of motion. (i.e. Nautilus and Cybex machines). Trying to keep high tension/resistance equally throughout the full range of motion. Other Terminology 1. Pronation – palms facing backward. 2. Supination – palms facing forward. 3. Prime mover – a muscle or group of muscles of prime importance to a specific movement. An agonist. 4. Synergists – muscles that assist/help the action of the prime movers. 5. Stabilizers – muscles that help stabilize a joint to prevent injuries (strains, sprains, dislocations). 6. Antagonist – Muscle that acts in opposition to a prime mover. Works opposite of agonist. 7. Agonist - a muscle whose contraction moves a part of the body directly. Weight Training Movement Basics Joint Movement Prime Mover Ankle Dorsi flexion Plantar flexion Tibialis Anterior Soleus, Gastrocnemius Knee Flexion Extension Hamstrings (Biceps Femoris) Quadriceps group Hip Flexion Extension/Hyperextension Abduction Rectus Femoris, Iliopsoas Gluteus maximus, Hamstrings Gluteus minimus, Gluteus medius, Gluteus maximus Adductor longus, Adductor magnus Adduction Intervertebral Flexion Hyperextension/Extension Lateral flexion Rotations Abdominal group Spinal erectors Oblique’s externus and Erector Spinae (spinal erectors) Oblique’s Shoulder girdle Upward glide Trapezius Shoulder Flexion Extension/Hyperextension Abduction Adduction Anterior deltoid Posterior deltoid Deltoid group Latissimus dorsi, Pectoralis major Elbow Flexion Extension Biceps brachii Triceps brachii Wrist and Fingers Flexion Extension Flexors Extensors
