Pass NASM Guaranteed - Planes of Motion
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Can you name the plane of motion for each of the following exercises?
1- Crunch
2- Triceps Extension
3- Lat Pull-Down
4- Chin-Up
5- Jumping Jacks
6- Vertical Jump
7- Squat
8- Step-up, Curl & Press
9- Push-Up
10- Carioca
What plan of motion is a Bench Press in?
A- Sagittal B- Frontal C- Transverse D- Frontal & Sagittal E- Sagittal & Transverse
First, you won’t be given 5 answers, but you're better off if you got the correct answer. You also don’t need to be able to answer verbally, only with the Show Up Fitness CPT do you have to talk through the test (that’s why we have the fastest growing & best personal training certification in the world with over 400+ gym partnerships.)
Before we give you the answers, we need to start with the definitions of the terms provided from How to Become A Successful Personal Trainer Vol. 2
Sagittal plane of motion: An imaginary line bisecting the body into right and left halves. This means it's a sagittal exercise when your hip, knee, elbow, or shoulder flexes or extends. Imagine walking down a crowded street or hallway. Any movement that you can perform in these environments is a sagittal plane. Exercise examples: Chin-ups, biceps curls, squats, lunges, leg extensions/curls, running, jumping, sprinting, and leg press.
Frontal Plane of motion (aka Coronal): An imaginary line bisecting the body into anterior and posterior halves, allowing for abduction and adduction. Exercise examples: Jumping jacks, lateral raises, pull-ups/lat pull-downs, military/shoulder presses, and lateral walks.
Transverse Plane of motion: An imaginary line bisecting the body into superior and inferior halves, allowing for rotation. Exercise examples: Chest flies, reverse flies, sumo squats, pronated rows, swimming, Russian twists, med ball rotations, Carioca.
The answers:
Can you name the plane of motion for each of the following exercises?
1- Crunch – Sagittal (spinal concentric flexion and eccentric extension)
2- Triceps Extension - Sagittal (Elbow concentric flexion, eccentric extension)
3- Lat Pull-Down – Frontal (Humeral Abduction concentrically)
4- Chin-Up – Sagittal (Humeral Extension concentrically)
5- Jumping Jacks – Frontal (Humeral & Femoral Abduction & Adduction)
6- Vertical Jump – Sagittal (Running, jumping, sprinting and walking are all sagittal)
7- Squat – Sagittal (Along with leg press, hack squat, lunges, and hinging)
8- Step-up, Curl & Press – Multiplaner (Sagital due to knee extension, transverse from the rotation with the curl to the press, and frontal from the military press)
9- Push-Up – Multiplaner (Sagittal due to elbow extension and transverse from horizontal adduction at the humerus)
10- Carioca – Transverse (side shuffling drill)
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