Human kinetics, also known kinesiology, is the science of human movement. Understanding how people move allows you to make better judgments on exercise selection and execution. Using levers, planes and axes can completely change the way a strength training program is designed.
Levers
Using levers gives humans the ability to move and pick up objects on a daily basis. Levers consist of a rigid rod system that moves or pivots around a fixed point, also known as a fulcrum. The speed, range of movement, or force generated can be altered by moving the load farther away from the fulcrum. There are three different types of levers .
An example of a first class lever is a seesaw. The fulcrum is in the middle and the child on either side acts as the effort and load. As one child jumps off the ground, he is the load and as the other lands, she is the effort.
An example of a second class lever is a wheelbarrow. The wheel is the fulcrum with the load being in the middle and the effort being the handles. A calf raise is an example in the human body.
Third class levers are the most common in the body, with the fulcrum and load at opposite ends with the effort between them. A bicep curl would be a good example. Third class levers offer a greater range of movement and speed per movement.
Anatomical Planes, Axes and Joint Actions
Planes are used within zoological anatomy and represent anatomical cross-sections. There are three main types of planes; frontal, sagittal and transverse, each splitting the body in different ways. These planes also represent movement patterns used in strength training. Axes pass through a plane to enable rotation within that plane.
The frontal plane is an imaginary vertical line that passes down the middle of the body, dividing it into front and back parts. Examples of exercises employing joint actions of the frontal plane are abduction and adduction; lat pull-downs, shoulder presses, lateral raises and lateral lunges.
The sagittal plane is another imaginary vertical line that passes down the middle of the body dividing it into left and right halves. Key joint actions of the sagittal plane are flexion and extension; walking, running, squats, horizontal pushing and horizontal pulling.
The transverse plane is an imaginary horizontal line that passes through the middle of the body, dividing it into upper body and lower body. Examples of key joint actions of the transverse plane are medicine ball chops and medicine ball twists.
History of the Strength Training Concept
Hippocrates first wrote, "That which is used develops, and that which is not used wastes away," referring to muscle breakdown in inactive individuals. Strength training can best be described as using resistance in the forms of bodyweight training, exercise machines and free weights to gain muscle.
Putting planes into your strength training program
Strength training programs can be overly dominant in sagittal plane movements and lack balance. Some exercises can be altered to utilize more than one plane of motion, such as a forward lunge with medicine ball rotation, which are movements using both the sagittal and transverse planes. When designing a strength training program, use a combination of all the anatomical planes and multi-plane movements.
Caution
When starting any new exercises, always seek proper instruction and guidance.
References
- "Fitness Trainer Award Vol 1": Premier Training International; Jan 2006
- Livestrong: Path Range of Motion Exercises
Member Comments