Research, Resource & Education
Anatomy, Equipment & Self Tests
Table of Contents
Whether you’re a beginner or an experienced fitness enthusiast, this page has helpful information on muscles and skeletal antatomy with normal range of motion, planes, positions, directions and joint action so you can feel confident that you’re doing the exercises correctly and safely. There is also some common equipment you may need as you progress your home exercise progam. Plus, we’ve included tests you can do before you start exercising to make sure your body is ready for the challenge.
It is recommended that if you’re new to exercising or have pre-existing health concerns, you should consult your physician before beginning any exercise program. This will ensure that you receive personalized recommendations tailored to your unique health status, and potentially prevent any complications that may arise.
It is important to remember that the information presented here and in books is of an educational nature and should not be used in lieu of medical advice from your doctor and healthcare team.
ANATOMY
Anatomical Positions & Planes
Anterior – Towards the front of the body.
Posterior – Towards the back of the body.
Distal – Away from the body or any point of reference, or from the point of attachment or origin.
Proximal – Closer to the body or any point of reference, or to the point of attachment or origin.
Medial – Situated towards the midline of the body.
Lateral – Position farther from the midline of the body.
Inferior – Away from the head or lower surface of a structure.
Superior – Towards the head or situated above.
Transverse /Axial / Horizontal plane is parallel to the ground, which separates the superior from the inferior or the head from the feet.
Coronal /Frontal plane is perpendicular to the ground, which separates the anterior from the posterior or the front from the back
Sagittal / Lateral plane is a Y-Z plane, perpendicular to the ground, which separates left from right.
Upper Extremity (UE): Shoulders, Chest, Arms, Hands, etc
Lower Extremity (LE): Hips, Legs, Ankle Foot , etc.
Anatomical Directions
Range of Motion (ROM): The distance and direction a joint can move between the flexed and extended position (see flexion and extension below). This can also be the act of attempting to increase the distance through therapeutic exercise and/or stretching for physiological gain.
Flexion – Bending movement that decreases the angle between two parts. Bending the knee or elbow are examples of flexion. Flexion of the hip or shoulder moves the limb forward (towards the front of the body).
Extension – The opposite of flexion; a straightening movement that increases the angle between body parts. The knees are extended when standing up. When straightening the arm, the elbow is extended. Extension of the hip or shoulder moves the limb backward (towards the back of the body).
Hyperextension – Extending the joint beyond extension.
Abduction – A lateral movement that pulls a structure or part away from the midline of the body. Raising the arms to the sides is an example of abduction.
Adduction – A medial movement that pulls a structure or part towards the midline of the body, or towards the midline of a limb. Dropping the arms to the sides, or bringing the knees together, are examples of adduction.
Internal rotation (or medial rotation). Inward rotary movement around the axis of the bone. Internal rotation of the shoulder or hip would point the toes or the flexed forearm inwards (towards the midline).
External rotation (or lateral rotation). External rotary movement around the axis of the bone. It would turn the toes or the flexed forearm outwards (away from the midline).
Elevation – Movement in a superior direction. Shrugging or bringing the shoulders up is an example of elevation.
Depression – Movement in an inferior direction, the opposite of elevation. Pushing the shoulders down is an example of depression.
Pronation – Internal rotation the hand or foot to face downward or posterior. Pronating the foot is a combination of eversion and abduction.
Supination – External rotation of the hand or foot to face upward or anterior. Raising the inside or medial margin of the foot.
Dorsiflexion – Movement at the ankle of the foot superiorly towards the shin. The up position of tapping the foot.
Plantarflexion – Movement at the ankle of the foot inferiorly away from the shin. Pointing the foot downward.
Eversion – Moving the sole of the foot away from the median plane or outward.
Inversion – Moving the sole of the foot towards the median plane or inward.
Ipsilateral – Same side of the body
Contralateral – Opposite side of the body
Anterior – Front View
Posterior – Back View
Anterior – Front View
Posterior – Back View
EQUIPMENT
SELF TESTS
Directions
- Before starting the exercise program, it is a good idea to see where your baseline is.
- Taking the following tests will help guide you in the level you will need to start, and help progress by retaking the test periodically.
- It is suggested to get a partner to help with both timing and safety, especially with balance tests.
- The first 6 tests are modified versions with information from the Senior Fitness Test Manual and several websites with similar information starting at age 60, but are great for adults of any age.
- Tests 7-10 will help determine how quickly you can advance your balance program.
As with the exercises in this book/website, these tests should also be performed by those that are otherwise healthy with no chronic or acute ailments OR with supervision of a qualified health coach/personal trainer/physical therapist.
Tests 1-6 should be conducted in the follow order if you are doing them at the same time.
A general warm up should be done prior to tests (see Warm up/Cool down).
- Stop immediately if any adverse reactions, such as nausea, dizziness, blurred vision, pain of any kind, chest pain, confusion or loss of muscle control.
- As discussed in the book/website, stay hydrated, and do not proceed with testing on days with high temperature/humidity or any other conditions where you would not normally exercise.
- Practice each test several times before attempting to get an accurate score.
- It is advised that you have a second person to time the tests and make sure you are following proper form.
- Make sure your partner also understands the precautions and goals of these tests.
Tests
- 30 second chair stand – Lower body strength
- Needed for stair climbing, walking getting up out of tub/chair/car and reduce risk of falls
- 30 second arm curl test – Upper body strength
- Needed to lift and carry everyday items, such as groceries and toolbox
- 2 minute step test – Aerobic endurance
- Needed for activities that require endurance, such as walking distance, grocery shopping and climbing stairs
- Chair sit and reach – Lower body flexibility
- Needed for normal gait patterns, correct posture, getting in/out of car/tub
- Back stretch test – Shoulder flexibility
- Needed to do various activities, such as combing hair and putting on overhead garments
- 8 foot get up and go – Agility and dynamic balance
- Needed for pretty much anything you do that requires getting up and walking, such as go to kitchen, bathroom or answering phone.
- Narrow stance – Balance progression
- Staggered stance – Balance progression
- Tandem stance – Balance progression
10. One leg standing – Balance progression
