Types of Body Movements

abduction
movement in the coronal plane that moves a limb laterally away from the body; spreading of the
fingers
adduction
movement in the coronal plane that moves a limb medially toward or across the midline of the
body; bringing fingers together
circumduction
circular motion of the arm, thigh, hand, thumb, or finger that is produced by the sequential
combination of flexion, abduction, extension, and adduction
depression
downward (inferior) motion of the scapula or mandible
dorsiflexion
movement at the ankle that brings the top of the foot toward the anterior leg
elevation
upward (superior) motion of the scapula or mandible
eversion
foot movement involving the intertarsal joints of the foot in which the bottom of the foot is
turned laterally, away from the midline
extension
movement in the sagittal plane that increases the angle of a joint (straightens the joint); motion
involving posterior bending of the vertebral column or returning to the upright position from a
flexed position
flexion
movement in the sagittal plane that decreases the angle of a joint (bends the joint); motion
involving anterior bending of the vertebral column
hyperextension
excessive extension of joint, beyond the normal range of movement
hyperflexion
excessive flexion of joint, beyond the normal range of movement
inferior rotation
movement of the scapula during upper limb adduction in which the glenoid cavity of the scapula
moves in a downward direction as the medial end of the scapular spine moves in an upward
direction
inversion
foot movement involving the intertarsal joints of the foot in which the bottom of the foot is turned
toward the midline
lateral excursion
side-to-side movement of the mandible away from the midline, toward either the right or left side
lateral flexion
bending of the neck or body toward the right or left side
lateral (external) rotation
movement of the arm at the shoulder joint or the thigh at the hip joint that moves the anterior
surface of the limb away from the midline of the body
abduction
movement in the coronal plane that moves a limb laterally away from the body; spreading of the
fingers
adduction
movement in the coronal plane that moves a limb medially toward or across the midline of the
body; bringing fingers together
circumduction
circular motion of the arm, thigh, hand, thumb, or finger that is produced by the sequential
combination of flexion, abduction, extension, and adduction
depression
downward (inferior) motion of the scapula or mandible
dorsiflexion
movement at the ankle that brings the top of the foot toward the anterior leg
elevation
upward (superior) motion of the scapula or mandible
eversion
foot movement involving the intertarsal joints of the foot in which the bottom of the foot is turned
laterally, away from the midline
extension
movement in the sagittal plane that increases the angle of a joint (straightens the joint); motion
involving posterior bending of the vertebral column or returning to the upright position from a
flexed position
flexion
movement in the sagittal plane that decreases the angle of a joint (bends the joint); motion
involving anterior bending of the vertebral column
Isotonic vs. Isometric Exercises
What are isotonic exercises?

Isotonic exercises are what most people think of when it comes to

working out – either using machines, free weights, or bodyweight
exercises. The word “isotonic” has its roots in the Greek language –
“iso” means equal, and “tonus” means tone or tension.

Isotonic exercises involve moving through a range of motion that

combines two equal phases of movement. In other words, you both lift
and lower the weight you are using. As with all things related to
exercise, lifting and lowering can also be described in more scientific
terminology:
Concentric
Eccentric

Lifting a weight involves a concentric muscle contraction. This means

the muscle shortens to generate force. For example, the lifting part of a
dumbbell curl is a concentric muscle action of the biceps, as is
straightening your knees in leg extensions.

Lowering a weight involves an eccentric contraction. This means the

muscle generates force as it lengthens. Lowering the bar to your chest
during bench presses or descending into a squat are both examples of
eccentric muscle actions.

Most exercises involve both an eccentric followed by a concentric

action or vice versa. I say most because there are a few exceptions. For
example, an overhead medicine ball throw, where the ball is released,
is concentric only. The Olympic lifts also feature a much smaller
eccentric component, especially if you drop instead of lower the
weights. However, these exceptions are few and far between.

Isotonic exercises are useful for building muscle strength, strength,

endurance, and power. Because they usually involve taking your joints
and muscles through a wide range of motion, they can also preserve or
even improve joint mobility and muscle flexibility. Performed as a
circuit, isotonic exercises could also help improve your cardiovascular
fitness and burn calories for fat loss. Finally, isotonic exercises can
help strengthen your bones.
What are isometric exercises?

The term isometric, like isotonic, has its roots in Greek. “Iso”
still means equal, but “metros” means measure or length. In
gym terms, we often call isometrics static contractions.

With isometrics, your muscles generate force, but they do not

change length. This means either pulling or pushing against an
immovable object or generating less force that is required to
produce movement. For example, trying to lift 1000 lbs. or
holding a plank.

Most isotonic exercises involve very brief isometric pauses too.

This happens when you turn an eccentric contraction into a
concentric contraction. For example, when doing squats, you
lower the weight, pause for a second, and then stand back up
again. Pauses between reps are isometric.

These isometric pauses can be extended to make your chosen

exercises harder. For example, pause squats and pause bench
presses, where you hold the weight stationary mid-rep, are
used by powerlifters to increase strength and power.
Bodybuilders use pauses to increase time under tension for
increased muscle growth. For example, holding your knees
straight for 1-2 seconds during reps of leg extensions. This is
called the peak contraction method.

Isometric exercises have the same benefits as isotonic

exercises and can help build strength, power, endurance, and,
to a lesser degree, muscle size. They can also strengthen your
bones. However, because there is no movement, isometric
exercises won’t do much for joint mobility or flexibility.
What about isokinetic training?

Most of the exercises you’ll do in the gym will be either isotonic

or isometric. However, there is a third type of “iso” training –
isokinetic.

Isokinetic (meaning equal speed or energy) exercises involve

specialized machines that keep your muscle moving at a
constant speed and under continuous tension. They usually
involve a concentric and an eccentric contraction with no mid-
rep isometric pauses. Isokinetic exercises are used in medical
and science facilities and feature electromagnetic resistance
and a computer to keep the load and movement speed
constant.

While some gyms have isokinetic machines, they are very rare
as they are extremely expensive. You are much more likely to
find isokinetic machines in a university sports science
department or a hospital than a gym.
What about isokinetic training?

Most of the exercises you’ll do in the gym will be either isotonic

or isometric. However, there is a third type of “iso” training –
isokinetic.

Isokinetic (meaning equal speed or energy) exercises involve

specialized machines that keep your muscle moving at a
constant speed and under continuous tension. They usually
involve a concentric and an eccentric contraction with no mid-
rep isometric pauses. Isokinetic exercises are used in medical
and science facilities and feature electromagnetic resistance
and a computer to keep the load and movement speed
constant.

While some gyms have isokinetic machines, they are very rare
as they are extremely expensive. You are much more likely to
find isokinetic machines in a university sports science
department or a hospital than a gym.
PHYSICAL EDUCATION 101: PHYSICAL FITNESS,
GYMNASTICS AND AEROBICS

DYNAMIC STRETCHING
is a form of stretching beneficial in sports utilizing
momentum from form, and the momentum from static-active
stretching strength, in an effort to propel the muscle into an
extended range of motion not exceeding one's static- passive
stretching ability.

DYNAMIC STRETCHES
mimic movements used in the sport or activity.
DYNAMIC WARM-UPS
prepare the body for activity by helping to increase blood
flowand muscle temperature

Definition of Plyometrics

Plyometrics exercise involving repeated rapid stretching and

contracting of muscles (as by jumping and rebounding) to
increase muscle power

Plyometrics, also known as jump training or plyos, are

exercises in which muscles exertmaximum force in short
intervals of time, with the goal of increasing power (speed-
strength)
CIRCUIT TRAINING
involves a series of strength training exercises with
incompleterecovery. The goal of circuit training is to
accumulate lactic acid and release growth hormone inthe
body. You can expect to see increases in work capacity and
muscular endurance but notincreases in speed or strength.

Why is Circuit Training Good For You?

You get the benefits of muscle building and toning along with
an intense cardio workout.If you get bored trotting along on a
treadmill or elliptical, circuit training can fix that, too...
Switchup the exercises frequently to tame the exercise
doldrums and keep improving your body. Work atyour own
pace.

AXIAL or NON-LOCOMOTOR MOVEMENTS

The movements are done by a part or several parts of the
body in a stationary place.These movements include the
following:

Bend or Flex
– a movement which is done by moving the body or part of
the bodyaround a wide axis.

Lift or raise
– a movement which is done by elevating apart of the body
or the whole body to a desired level.

Stretch, extend, or straighten

– the lengthening of the body part.
Twist
- moving the body around a point.

Circle
– moving a body apart around a point.

Swing
– a continuous movement of the body from one point to the
other.

Turn or rotate
- the changing of direction to move around an axis.

LOCOMOTOR MOVEMENTS
These are movements which bring the performer from one
place to the other. These include the following movements.

Walking
– a series of steps in any direction.

Running

– a walk with longer strides with the pushing off the feet to
suspend the body momentarily in the air.

Hopping

– a movement done by a spring on one foot and landing on

the same foot.

Skipping
– a step and a hop with the same foot in one count.
Leaping
- a spring of one foot and landing on the other foot.

Jumping
– a spring on both feet and landing on one or both feet.
The following are preparatory movements to locomotor
movements.

Point
– to touch the floor with the toes and with the knee well
extended.

Step
– to transfer weight from one foot to the other.

Place
– to touch the floor with the whole of the foot with slight
body weight on it

Spring
– to push off the legs in the air.