GUIDE TO BODY PLANES

MOVEMENTS AND WORKOUTS

For Fitness Professionals

Eldo Abraham
Dear reader,

As a fitness professional, you understand the importance of

designing effective exercise programs that help your clients
achieve their goals and improve their overall health and well-
being. However, it's not just about prescribing exercises that
target specific muscle groups or fitness components. It's
about understanding how the human body moves in real life
and designing programs that reflect that.

In this book, we explore the concept of three-dimensional

training and how it can revolutionize the way you design
exercise programs for your clients. We delve into the three
planes of motion - sagittal, frontal, and transverse - and
discuss the various movements that occur at the joints in each
plane.

By incorporating three-dimensional training into your

programming, you can help your clients train their bodies in a
way that prepares them for the movements and challenges
they face in their daily lives. Whether your clients are athletes,
older adults, or simply looking to improve their fitness, this
approach can help them achieve their goals and improve their
overall quality of life.

We hope this book serves as a valuable resource for fitness

professionals looking to take their programming to the next
level and help their clients move better, feel better, and live
better.

Sincerely,

Eldo Abraham
Co-Founder & MD
Fit And met Fitness academy
Anatomical position is a special way of positioning the human body
that's used to describe its anatomy. Healthcare professionals use it to
communicate about the different parts of the body in a clear and
consistent way.

To be in anatomical position, a person should be standing upright with

their arms at their sides and their feet pointing forward. Their forearms
should be turned out so that their palms are facing forward.
Anatomical terms are usually based on the body's position or direction
in relation to the standard position. To make sure everyone is on the
same page and to communicate effectively, all anatomical terms are
based on the human body in anatomical position.

Anatomical Direction Terms

Most anatomical terms are based on location, size, or purpose. It may
take some time to learn what the terms mean and how they relate to
movement or body positions. To help you out, here are some common
anatomical direction terms:

Medial: movement toward the midline of the body

Lateral: movement away from the midline of the body
Proximal: closer to a specific part of the body or the center of the body
(for example, the knee is proximal to the ankle)
Distal: further away from a specific part of the body or the center of
the body (for example, the wrist is distal to the elbow)
Superior (cranial): above or higher up
Inferior (caudal): below or lower down
Anterior (ventral): front of the body
Posterior (dorsal): back of the body
Your body doesn't just move in a straight line. It moves in
many different directions, like when you move your leg in
different directions. To help your clients prepare for real-life
movements, it's important to design exercise programs that
involve all three dimensions of motion.

There are three planes of motion - frontal, sagittal and

transverse - each with their own movements at the joints. Here
are the different types of movement that happen in each
plane:
Frontal
Adduction: Motion toward the midline
Abduction: Motion away from the midline of the body
Elevation: Moving to a superior position (only at the
scapula)
Depression: Moving to an inferior position (only at the
scapula)
Inversion: Lifting the medial border of the foot
Eversion: Lifting the lateral border of the foot
Sagittal
Flexion: Decreasing the angle between two bones
Extension: Increasing the angle between two bones
Dorsiflexion:Moving the top of the foot toward the shin
(only at the ankle)
Plantarflexion: moving the sole of the foot downward
(pointing the toes)
Transverse
Rotation- Internal (inward) or external (outward) turning
about the vertical axis of the bone
Pronation- Rotating the hand and wrist medially from the
bone
Supination-Rotating the hand and wrist laterally from the
bone
Horizontal Flexion (adduction)- From the 90-degree
abducted arm position, the humerus is flexed (adducted) in
toward the midline of the body in the transverse plane
Horizontal Extension (abduction)- Return of the humerus
from horizontal flexion
Frontal (coronal) plane Sagittal plane Transverse (horizontal) plane