Human Biomechanics
The human body moves in three dimensions, the training programs we create for our participants should reflect the same. Creating an exercise program that utilises all planes of motion helps our participants to train their body in the same manner that it moves in real life. The following concepts shall help us understand the basics of Biomechanics and Kinesiology.
anatomic Positions
Anatomic Locations
The terminology used to describe Anatomic Locations of the human body are as follows:
Midline – an imaginary line passing through the middle of the body
Anterior – towards the front of the body
Posterior – towards the back of the body
Superior – towards the head
Inferior – towards the toe
Medial – towards the midline
Lateral – away from the midline
Proximal – the end of the limb which is closer to the body
Distal – the end of the limb which is away from the body
Planes of Motion
There are three different planes of motion:
- Frontal: Movements in this plane of motion have Side to Side Movements with regards to Anatomic Position
- Sagittal: Movements in this plane of motion have Forward-Backward movements with regards to Anatomic Position
- Transverse: Movements in this plane of motion have Rotatory Movements with regards to Anatomic Position
Sagittal Plane
Movements in this plane of motion have Forward-Backward movements with regards to Anatomic Position
Movements in the sagittal plane are:
Flexion: Decreasing the angle between two bones
Extension: Increasing the angle between two bones
Dorsiflexion: pointing the foot and toes up towards the shin
Plantarflexion: moving the foot and toes down towards the ground
Examples: biceps curl is an example of elbow flexion; calf raise is an example of Plantarflexion; downward phase of a squat is hip flexion. Abdominal crunches are an example of spine flexion.
Frontal Plane
Movements in this plane of motion have Side to Side Movements with regards to Anatomic Position
Movements in the frontal plane are:
Adduction: Motion toward the midline
Abduction: Motion away from the midline of the body
Elevation: Moving the scapula superiorly
Depression: Moving the scapula inferiorly
Inversion: Lifting the medial border of the foot
Eversion: Lifting the lateral border of the foot
Lateral Flexion: Side bending of the spine
Upward Rotation: Occurs at the Scapula during abduction of the Gleno-Humeral Joint
Downward Rotation: Occurs at the Scapula during adduction of the Gleno-Humeral Joint
Examples: Jumping Jacks include hip and shoulder abduction/ adduction; Side Crunches are an example of Lateral Flexion
Transverse Plane
Movements in this plane of motion have Rotatory Movements with regards to Anatomic Position
Movements in the transverse plane are:
Rotation: Internal or external turning about the vertical axis of the bone
Pronation: Rotating the wrist/ foot medially from the bone
Supination: Rotating the wrist/foot laterally from the bone
Protraction: abducting scapula away from the midline
Retraction: adducting scapula together
Horizontal adduction: lateral movement toward the midline of the body
Horizontal abduction: lateral movement away from the midline of the body
Examples: turning your head sideways is an example of cervical spine rotation; Wood choppers are an example of spinal rotation; the upward phase of a chest press is horizontal adduction of the gleno-humeral joint.
The Kinetic Chain
kinetic chain is the notion that joints and segments have an effect on one another during movement. When one is in motion, it creates a chain of events that affects the movement of neighboring joints and segments and thereby the entire body. The Kinetic Chain predominantly comprises of 3 interrelated systems of the Human Body which work together to produce movement:
- The Nervous System
- The Muscular System
- The Skeletal System