Урок 1.1: демонстрация техники

Main ideas / lessons conveyed

• This is the first practical lesson focused on learning correct anatomical terminology and how to describe movement using professional terms (medicine/physical education).
• Students are instructed to take notes and ensure the terminology becomes memorized and routinely used in later lessons.
• The instructor emphasizes that correct naming of movements depends on knowing:
  1. Starting from the correct anatomical position
  2. Which body parts move
  3. Which plane the movement occurs in
  4. The range of motion in degrees (limits)

Method / instructions presented

1) Learn body-part naming (starting “from the bottom”)

• Foot: from the floor to the ankle joint
• Shin / lower leg segment: from the ankle joint to the knee joint
• Lower leg (knee-to-…): described as “everything from the knee joint” (then contrasted with thigh/hip)
• Thigh: the part of the body from the knee region (as taught)
• Hip: whichever area the finger points to (“this part of the body is called the hip”)
• Shoulder (body part): torso area from the shoulder joint to the elbow joint
  • Clarification: do not confuse the shoulder joint with the shoulder body region further from the elbow
• Forearm / wrist region: mentioned with the intended point being the distinction between forearm and hand/wrist (wording is garbled)
• Head: head naming referenced briefly

2) Learn the definition of anatomical position

The instructor states that the shown pose is an anatomical position, defined by:

• Feet: hip-width apart
• Legs: straight
• Knee joints: not “bent” (described as not “Perry/Peri” due to subtitle error)
• Pelvis: in a strictly neutral position (not tilted/extended)
• Spine: maintains its natural curves
  • Cervical lordosis
  • Thoracic kyphosis
  • Lumbar lordosis
  • Sacro-coccygeal kyphosis
• Scapulae: brought and lowered
• Arms: straight at the sides
• Palms: directed forward

The instructor claims this is the strongest/optimal reference for movement and that fluid flow is normalized (terminology/medical rationale provided).

3) Use “planes” to correctly name movements

Correct movement description must specify the plane of motion. Repeated emphasis is placed on flexion/extension occurring in the sagittal plane (forward/back relative to the midline).

A) Sagittal plane (most emphasized)

• Divides the body into right and left equal halves using the midline.
• Movement in this plane is named:
  • Flexion: movement toward the midline / upward (forward)
  • Extension: movement back to the midline
  • “Perry extension” / hyperextension beyond anatomical position: extension going past the neutral reference

Examples of joint-dependent naming:

• Forearm moving upward/downward → flexion/extension at the forearm
• Arm at the shoulder joint → flexion/extension at the shoulder
• Hip → hip flexion, hip extension, hip hyperextension
• Spine → spinal flexion, spinal extension, “Perry spinal extension” (hyperextension)

Coaching cue for tracking sagittal-plane motion

• To observe sagittal-plane movement, position yourself from the side so the motion is visible.
• Tracking from the front view is described as much harder for sagittal-plane details.

Axis correspondence (as taught)

• The instructor states: sagittal plane corresponds to the frontal axis (subtitle confusion noted).
• A disk/barbell analogy is used to suggest motion is constrained to corresponding axis directions.

B) Frontal plane

• Divides the body into anterior and posterior halves.
• Movement directions:
  • Abduction: away from the midline
  • Adduction: toward the midline

Joint-specific notes:

• Hip joint:
  • Abduction described as movement upward from the midline
  • Adduction described as movement back toward/along the midline (wording is inconsistent due to subtitles)
• Lateral spine movements:
  • “Lateral flexion / lateral tilt” for tilting to the side

Analogy

• With the sagittal axis directed at you, the bar/disk analogy is used to show frontal-plane motion is constrained to an up/down type of direction relative to the viewer.
• For the shoulder, a metaphor (“piercing arrow through the shoulder joint”) indicates constrained movement directions.

C) Remaining “horizontal” plane(s) and associated motions

• The instructor says there are three horizontal planes left, and focuses on one concept described as the horizontal plane.
• In that horizontal plane, movement names include:
  • Horizontal abduction
  • Horizontal adduction
  • Supination
  • Pronation

Shoulder example (relative to the shoulder joint)

• Forward movement → horizontal adduction of the shoulder
• Backward movement → horizontal abduction of the shoulder
• Outward rotation → supination
• Inward rotation → pronation

Forearm clarification

• Regardless of forearm orientation, the movements are called:
  • Pronation of the forearm
  • Supination of the forearm

Scapula terminology correction

• “Adduction of abduction” is emphasized as incorrect terminology.
• Correct scapula movement (when scapulae move in the horizontal plane) is taught as:
  • Horizontal adduction of the scapulae
  • Horizontal abduction of the scapulae

Range of motion (degrees) taught for key joints

Hip joint (sagittal plane) — compensation rules

• Starting point: anatomical position = 0° at the hip joints.

Hip flexion

• Up to 120° measured at the hip joint
• If the leg is straight: range shortens to 90°
• If the knee is bent: full 120° is possible (as taught)

Hip extension / hyperextension

• Beyond neutral (“Perry extension”): 20–30°
• If you raise the leg further, motion occurs in the spine instead of the hip joint (compensation)

Practical takeaway

• Incorrect deadlifts often show compensation where hip joint motion is exhausted and the lumbar region takes over.

Shoulder joint — ranges by plane

The shoulder is described as moving in all three planes. Given ranges include:

Sagittal plane (shoulder flexion/extension)

• Flexion: up to 70°
  • Beyond that, the shoulder joint can’t flex further; movement begins in:
    • clavicle joints (sternoclavicular/acromial area mentioned)
    • scapula movement
• Extension: down to 0°
• Hyperextension: 30–40° maximum

Frontal plane (shoulder abduction/adduction concepts)

Ranges depend on arm orientation:

• Shoulder in “arm turned/arm armored” inward (as described): max about 60°
• Shoulder neutral: 80–90°
• Shoulders abducted (palms forward, elbows closer to body): up to ~120°

Instructor’s mechanics claim

• After the shoulder joint limit, movement continues primarily via clavicle + scapula, not glenohumeral shoulder joint motion alone.

Summary statements made at the end of the lesson

• There are three planes with three primary axes of movement corresponding to them.
• Correct movement naming requires:
  • starting from anatomical position
  • identifying the plane
  • identifying which body part/joint is moving
  • measuring the motion in degrees
• Movement is measured from 0° (anatomical position) to the final position to determine range used (example: hip flexion reaching full 120°).
• Closing sign-off indicates seeing students in the next lesson/posts.

Speakers / sources featured

• Unnamed instructor (“I”) / teacher (main speaker)
• “Friends of the glee club” (group addressed at the start; not a distinct speaker)