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Planes and Axes 101

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The concept of planes and axes of movement is a complicated subject for both "nerds" and "novices" to fitness and exercise. This comprehensive infographic (brought to you by the folks at TodaysFitnessTrainer.com) attempts to take the mystery out of the topic and helps to simplify how the body moves in three-dimensional space.

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Planes and Axes 101

  1. 1. y . ’ . Axis of the may » - . ' that passes from = . - , from [0 rear Iylllg at . . _ - right angles to the '» ' - _ ' -' I frontal plane SAGITTAL PLANE I TRANSVERSE PLANE FRONTAL PLANE I 5 :1 A vertical plane ofthe body which passes from front to real‘ dividing the body into two ‘‘ symmetrical halves. V Plane of the body which passes from side to side at right angles to the sagittal plane; also called the coronal plane. Any horizontal plane of the body which is parallel to the diaphragm; also called the horizontal plane. vt RTK AI Axis iRoNTAi (Y—A)<lS) : § SAG! I TAL HORIZONTAL Axis (X—AXlS) ' " ~ Ads of the body Axis ome body X. _ iiiaittustcsirom lliatpnssesliorti . - head to loot at Side to side at riglu . . " riglnanglestothe augleslolhe ' . - ‘ _ transverse plane . . sagittalplanc - . 0 ' . . , lllllllllllll FLEXION & EXTENSION [[_f')(| ()N L ARM NECK HIP/ SPINE Takes place when the angle decreases between the ‘K two bones attached to ajoint. ‘-A *' A 23 f‘ ‘ _ ~ --~. EXTENSION r ‘I " Takes place when the angle between the two bones ‘ attached to ajoint increases. V ~ v HYPEREXTENSION Ocetts when ajoint is overstretohed (or bent backwards) because of an exaggerated extension motion. OTHER EXAMPLES: Back Wtilkover (Gymnastics) Kettle Bell Front Raises Basketball Free Throw Tuck Jump walking Lunges CRESCENT MOON (yoga) PLANE: Frontal AXIS: Sagittal Horizontal MOVEMENT: Lateral Flexion HORIZONTAL Axis ’. . (Z—AXlS) — . X SPRINTING _ _ . . / '_t_ PLANE: Sagitlal f _ _ . ' 5 ‘ Axis: Frontal Horizontal _ . .“ MOVEMENT: Flexion & extension of the T? shoulders, elbows, hips, knees, and ankles vT—. ;~—— — 3 <1 ADDUCTION & ABDUCTION '31 ARM LEG ARM ARM Aoouc TION Movement of a body part toward the middle (midline) V Y_ —. ofthe body. A y I -J ‘4 J ABDUCTION ‘ ‘ «"' Movement of a body part away from the middle (midline) of the body. , r , ‘x . és , . V 4e~ l 7 _ A f~—1—n§ 1 ll OTHER EXAMPLES: Ball Kicks - across the midline (Soccer) Iron Cross (Gymnastics) warrior ll (Voga) Heel Stretch (cheerleading) JUMPING JACKS (Star Jump) PLANE: l rontal AXIS: Sagitial Horizontal MOVEMENT Adductinn & abduction of the shoulders and hips - DISCUS THROW PLANE: Transverse AX| S:Vertical MOVEMENT: Horizontal adduction EL 1 _ abduction of the shoulder ROTATION & CIRCUMDUCTION I ; ‘ WTERNAL RQTAHON SPINE NECK ARM WRIST LEG Takes place when the front part of the body part ~. - '5 ’ I r. rotates towards the middle (midline) of the body, . " K ( . 4 mi’ ' 34'! J ' ‘~. .;" xi’ 1 , , Y EXTERNAL ROTATION Takes place when the front part of the body part rotates away from the middle (midline) of the body, I ‘r I C ‘ " p E r '. t r v CIRCUMDUCTION Is the combination of movements throught two or more planes of motion. OTHER EXAMPLES: Gi-and Ronde De Jambe (Ballet) Underhand Pitch (Softball) Bowling (Cricket) Arm Circles HITTING A BASEBALL PLANE‘ Transverse AXIS: VEITICEI MOVFMF NT: I ateral rotation of the torso & shoultlerjniltt (in preparation) and medial rotation of the torso & shoulderjoinl (to swing the bat through) BUTTERFLY STROKE PLANE: Transverse AXIS: /ertieal MOVEMENT: Circumduction of both arms (llexion/ extension & abduction! adduction at the shoulderjoiiits) REFERENCES: Reference these online articles for more on Planes and Axes of Movement: Planes and Axes of Movement. .. for Dummies (February 12,2015) liitp: /VwtiiiiImltiysiiiiwss1r. iintv: tum/ /2/antis—. nul—. itr-s—u/ —nmvi-mt»ni—/ «n—r/ umnm-ax’ Understanding Planes and Axes of Movement (June 26. 2013) Illlp‘/ /It/ l iv trirlayst/ 'tries<1i‘ainot rorii/ p/ant*s—mid—axos—r>I? nmvr-nit-ntx Understanding Exercise - Planes, Axes and Movement (October 26, 2012) l7lI[). xi/ l/ lt'l’lfl(ltl)’IlIITt’s<ll. )l/7(‘l‘(‘fl/ ll/ lllltlfil~[.7llIllI7;{'t'Vt’l(l("[7/.7lT(‘#ulYt*V nmi. ~nwu/ Understanding Planes &Axes of Movement (slidesharenet) Imp. // / t'l’5I(t/ t'/ l.llt‘. /lt‘l/ l!tt/ tT)'/ /I/ IUWltdillt'l/ I/t']. )ltif1L'snlt'*lll(7Vt‘IIlt*/ lllll: /-3l #1 It)? " I-l-l7 Understanding Planes & Axes of Movement (Video Presentation) littp: //video} 1 .1. (.0177/p/ av/ rnet/ Wlx’/ /</ ' l w(>t. 'q/ I‘!5Q. /5/(‘/ m l< TodaysFitnessTrainercom mp_1/rt'_i/ hi 2015

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