You're listening to fit processions were parallel coaching episode number. I think Haley. We're on number eight. Correct me if I'm wrong. Yes, Ronnie. Hi, I'm Neil and this is Haley and in today's podcast. We're talking about planes of motion. Welcome to today's revision power our stay tuned. Hi, I'm Neil Bergman and I'm Haley Bergman over the last 10 years. We've helped thousands of Fitness professionals to get qualified. And then we Simplicity and Coach clients with confidence with the first to say that learning and being a bit broke doesn't have to be hard work and that with the right structure support and resources. You can become a confident and knowledgeable Fitness professional that is dedicated to more to how do you learn qualify and Kickstart as a Pit Row? This is the fit processions podcast with parallel coaching. You know when we started our YouTube channel KD I never would have guessed never for a million years would have guessed that a simple three and a half minute video would become our most popular video over time. We didn't even I'm going to say we didn't even think about the quality of the sound the quality of the lighting. We just did it in the in the front living room. I pulled the camera out bam and we started talking about planes of motion and a couple of years on this three and a half four minute video has reached hundreds of thousands of views and hundreds and hundreds and hundreds of comments from people all over the world saying you've finally made the penny drop around planes of motion. So, do you know what I want to kick-start? I know episode number four or five on the first revision one packet back earlier in the week was all about you know, why A and P is important, but I wanted to jump into one of these subsystems around physiology not Anatomy around physiology serve a function of Of both of our body and talk about paint emotion. Yes. Yes, and here we go. So I'm going to I'm going to ask you a question. Okay and a fax. Okay, so and and I'm going to try and catch you out. So what is it? What is planes of motion? What is a planar motion a planar motion is basically a different dimension. So if you think of something that is 2D like a cartoon drawing that only has two Dimensions to it. We are 3D bodies we We have three dimensions to our body that we move within so when we're talking about physiology and moving then we move in three different dimension. We hope we move in three different dimensions, but we moved in three days every single day. We do. I would say majority of the clients. I've trained favor one plane of movement over another absolutely the trapeze wife are inactive and sedentary and for my clients. Overweight and Andy conditions absolutely and most of the time we'll find ourselves in the sagittal plane of motion. And that's because it's the the planar motion where we're moving forward that's are walking and are sitting the other one is frontal plane, which we don't do as often. You might do it when you're say stepping to the side on the pavement when you're dodging people that's and frontal plane, which you if you think about you don't necessarily do that often and then on the other side, let's go if we drive everywhere, we're not on the Don't they go they'll be white and then transverse is when you're twisting so putting a seatbelt on Etc and what you often find is that wipe your bum on the toilet. That would be transverse to some extent. Yes lovely image there. But it's also quite a lot of injuries that clients have generally come from a twisting motion a transverse twisting motion. So this understanding of all the planes of motion, We have is that because we don't do enough transverse or trained within the transverse. That's why injury show up. Yeah exactly what we favor like you said with your clients your in sagittal all the time. And then you suddenly do something. That's a Twist like transverse all of a sudden or lots of repetitions of that say like a cashier at a supermarket where the twisting all day that twisting motion is going to cause an injury because it's so rarely trained compared to say the sagittal. So those muscles are Were used or misused exactly we got by understanding the planes of motion. You actually understand so much more about the body. So let's say for example, you do running you are over using a particular plane emotion like sagittal in that case a lot. Whereas if you're say a cashier, you might be overusing the transverse plane more. So there's lots of ways you can look at it. But essentially there are three planes of motion sagittal frontal and transverse I went off Sanjana protocol so that would it today as well. So I as you know, maybe you don't but myself and Haley have been very much into are running over the last four years. So if we consider that sagittal is all about Fleck mainly at the Joint actions are flexion extension of a joints, which Create A sagittal movement. Yeah, correct, correct and running is flexion extension of the ankle knee and hip and hip elbow shoulder whatever which creates us to run. In for words now we went into. Oh not just Ultras. It's off the tip of my tongue trial trial events, where we go. How could I forget that? How could I forget so we went into Trail so we went from road which was you know quite I'm going to say safe and secure in the interval predictable and all of a sudden we now had to sidestep and have some rotation going over Styles going around fences going through Gates and now The impact that had on us was phenomenal wasn't it? Because we now have to change our style of training to match with demand specific adaptation to an imposed. Mm. And I hope you listen to episode 4 of a last revision module 5. There we go. It's for around the said principle because now we're training specifically inside for conversation of planes of motion. Yeah. Absolutely. Yeah, so training get a major part. It says planes of motion are three dimensions and understanding those will allow you to help with your training planning as well. Another example would be the a lot of my clients historically have as I've said, I've been you know overweight deconditioned sedentary have a very inactive job and they live in this I'm going to say one-dimensional sagittal world. So they take release path of resistance and I found that a lot of clients because they live in this sagittal world. They neglect frontal and transverse e and more and when it comes to basic tasks such as mowing the lawn or getting the washing in or getting the washing out the washing machine where they have to bend down which is sad at all. But then add a transverse element in and go across into another plane. That's when injuries show up. Absolutely and that's one of the reasons why you D do need to know about planes of motion as a fitpro beyond your exam. So you will get tested it on. Your exam so level 2 and level 3 anatomy and physiology planes of motion will come up you're going to get at least four to six questions around this topic. Yeah, just the one. Yeah, there we go. And also like what Neil said understanding how the body moves will help you understand why our clients get injured doing certain things or why they're avoiding moving in certain ways, but also it allows us to understand functional opposites. So in your level tell me more I'm intrigued now. Hmm. It's probably the main time that planes emotion comes up in a practical session in the classroom that we're doing is part of our PT course, so we're doing a PT course and we teach the Advanced Training Systems as part of that and one of the Advanced Training Systems is an Agonist antagonist superset. So push-pull. So bicep tricep leg extension leg curl chest, press T of rho lat pulldown stress, right so they are Functional opposites. That's what as Agnes Ontario superset is about it. So that one set of muscles can totally relax whilst the others are were muscles always work in pairs that is a rule a principle of the body exactly. If there's one muscle it has to have an opposite every action. There's a reaction and The Agonist will always be the opposite one to The Agonist and always be resting whilst I said the antagonists. Are we gonna catch you out? Well, it's the This is working. So if you want to work out, what a true Agonist antagonist superset is and therefore have a balanced approach on the body. You need to be aware of planes of motion. So we had a course on the weekend and quite often people will pick these two differently think voice of pushing a pulls. It doesn't really matter really get the exact functional opposite. So let's say for example, one of our Learners had a chest, press a sorry ass. Shoulder, press followed by a bent over row as ice not really it an Agonist antagonist superset because one's gone. They're still shoulders laps. Yes, the probably yes exactly - oh, yeah, but the problem is I almost catch you in the problem is that they're not in the same plane of motion. So shoulder press is will be in a frontal plane mostly which is the functional opposite to that is going to be like a lat pulldown or a chin up. So another way to remember this I find is a shoulder press is a vertical push exercise nice. So I'm pushing vertically so if you're watching on YouTube now, I'm pushing vertically. Yeah, therefore for functional opposite has to be a vertical Paul exact. There we go. The other side of that is a horizontal push like a press-up or a chest press and then the reverse of that would be the horizontal pull which is your bent over row. You're seated row Etc. So it gives a real clear understanding if you understand the body you Can is not a surprise? It's easy to come up with these super sets and I find sometimes when Learners have jumped straight to understanding the training systems or trying to understand training system a funky sexy stuff of that training systems and exercise is that not grasp the planes of motion at level 2 or level 3. They end up it falls apart in the don't understand why they don't get it completely and then what works very closely with planes of movement is also joint actions. Yes. So what's happening? Particular joint and what is that joint moving through? So for example, Haley's I'm hisses hisses hisses what I'm going to try and catch head out. So what's happening at my shoulder now as I do a shoulder, press abduction abduction and your elbows extending and my elbows extending but the point there is I wanted to highlight is abduction. And then when I put the shoulder press comes down essentially my shoulder is a duck a duck Ting. So I've got shoulder abduction. Shannon adduction in a vertical push-pull, which is frontal plane. However, if I now went to a bent over row, yeah, my shoulder is no longer a ducting abducting. It's flexing and extending Flex in extending and this is the point I why it's so important and I want to want to kind of bat that ball home at the park and just say it's not a case of no understanding planes of motion. I must and what's happening each joint as well. Yes, if I don't understand what's happening each join, is it flexion extension adduction abduction inversion e-version pronation supination those two that terminology then again, I can't fully understand what exercise to give them because I now need in the opposite to that. So if I'm now pulling doing a shoulder, press a vertical push, I'm going through abduction and adduction I now need Horizontal poor inside abduction and adduction as well vertical pull a vertical pole Robin. Yeah, exactly. So I've got to stay within abduction and adduction of the shoulder in order for it to be a true super set. Perfect. That's the one that's for one and then also part of this is this LinkedIn to what you said a moment ago and in with understanding these ladies got cold today. I'm not just a bit little bit Gravely so If your client has a sporting goal, for example, like we talked about running quite a bit, you know that that's primarily sagittal. So the exercises that you choose would be more specific to that goal. It doesn't mean you can't do the other ones but more specifics that go if you chose sagittal base movements like a lunge or a leg press compared to a lateral lunge, which is a frontal plane so you can start choosing them specifically, but remember there is still benefit in doing the others. Not just working in one plane because that's the sport that they're going to play for exam Cole. I'm looking at my notes. I've got my next question. I think we've kind of over spilled into this. I'm going to ask anyway, and if there's anything else you can add go for it, but why did Fitness professionals need to know about planes of motion? I'm not just talking about Jim instructors Fitness instructors personal trainers circuit instructors cats were instructors. I'm talking about Pilates yoga atque kid's fitness. The whole spectrum of being a fitness Pro also why they yeah, why do I need to feel like we've already answered this so I'm going to sum up quickly. Yeah, it's not just about the exams. It's also about knowing how the body moves knowing about your functional opposites and your supersets knowing your sport specific actions of being able to match that to the particular specific goal that you want to adapt to get better at and being able to observe your clients and knowing what compensations are happening so you can plan accordingly Wicked they go Okay, I like that last point being able to actually observe for climb. We talked about this on course and Adam and you know, if you're with another provider, hopefully your providers talking the same the same stuff and you're doing it but what am I looking at a my client when they're on the treadmill when they're on the cross trainer when they're doing a shoulder, press and and observing. It's not just a case of walking around from 360 degrees and go. No, you look really good. It looks okay. It's now looking and thinking am I working the correct plane of movement. Am I a Deering to that plane of movement a Within it. Yeah, exactly. So if you've got someone running on the treadmill and their left elbow is abducting slightly more than their right elbow. Will you might look at that and go. Oh now I know it's going away from the body its abductee bit more what muscles might be tight. What muscles might be weak. Where's the conversation happening? Are they now moving a different plane of motion and you can start bringing all the information that you've learned together and that only comes from real good observation. Like you're a human x-ray machine. A human x-ray machine, I love it. I love it. So I did have another question. In fact, no it's a point. I wanted to make and that's mean physiology exam a level 2 majority of providers have 50 questions and at level 3. It's 40 question. What do you get from? My Gary was a couple of providers out there that have 37 questions. Yes. Well, that's okay. The point is you can go to www.hsn.com. No parallel coaching dot u k that's the one that's the one I just The Malt website which was like five years ago, yeah parallel coaching dotco dot U k-- Yeah, okay and download more questions relevant to your course absolutely and they will include someone playing some motion paint emotions, which means you can practice for type and style and structure of a question and break this down but also take a second in your revision process and think about what's actually going on here. What are they asking of me? What how does this relate to a client in the future? Yeah, totally boom so wide. If it grows find it hard so hard to learn this. I think we've also touched on this quite a lot and that's because it relies so heavily on the understanding of joint actions and Joint actions to a level 2 and level 3. So understanding what flexion and extension is abduction and adduction understanding all those different words and for some people that terminology and long words are just so new to them. They've not had chance to put that into their body. They're not given it time and they're trying to just absorb it all in one. Instant rather than allowing themselves to learn each joint action. Once you've learnt all the joint actions. I think it's easier to get your head round the planes emotion because you know how the body moves a couple of a few years ago Hayley and I did some work with Tony Robbins. It was amazing amazing and we did a couple of you PWS on this repeal with it. Yeah. We went to business Mastery with him. We did some other bits and we did some Tony Robbins coaching and VII the one The thing I got from all of that was repetition. I got loads of things. The big thing was repetition is the mother of all skill. Absolutely and when it comes to learning and revising its repetition repetition repetition, even though at times we might feel with repeat it too much or through that repetition. We come a little bit bored and so we don't do it. So if you're finding that point where you go and I'm still not getting our understanding this start repeating it but learn it in a slightly different. When way maybe reading about it? You've kind of already self to death. So maybe go and watch something on our YouTube channel. So to get a different perspective go back and re-listen to this podcast. So you can start repeating it in a different perspective and have a different message have a different mode going into your body so you can specifically adapt your brain. Absolutely. It's what we talked about in our vision Mastery boot camp. We've got audio downloads in there of each of the modules and systems and the The benefit of that audio download is for that repetition. You know, what's one learner did I was talking to the other day? What they did is they actually recorded themselves on their iPhone. Wow reading at the manual and then played it back to themselves. It was very own voice for had to get past her Point that's gonna say that's the horrible business listening to your voice is but then they could on the way to work they could listen to themselves and just the very Act of not being able to not having to read it through repetition. They can now listen to it. They absorbed it really really quickly and I thought was a great way of doing it. Yeah, perfect. Not that I want to give a quick learning point about what it actually is in terms of what our planes of motion. That's right. Yeah, of course, it's so just stand up now, wherever you are, whatever you're doing, maybe all if you're yes know if you're not driving them other than that stand up and we stand in a neutral position. So this is the position that you see images of muscles and skin. Certain standing in any anatomical position anatomical position. That's correct. Milto's tracking forward hips tracking forward stand up nice and tall is if you got a big helium balloon pulling it up, right? You're nice and long through the spine a nice neutral spine and palm by side with Palms facing forwards think honestly to do with the whole hallway through with just say the same thing be a power. Maybe I'm not sure so sagittal plane is anything where you've got flexion and extension so in this Neutral position is standing in which is your anatomical position. Just move your arms forward as if you're doing a frontal raise can't bring your arms up into like this Frankenstein type movement how ants because we're recording this on Halloween movement will be perfect. Bring your arms up in front us a frontal raise that is going to be flexion of your shoulders. So flexion of your shoulders and extension of your shoulders when you bring them back down and also you could step forward or if you kick your bum Zu bring your Your knee up leave your name your heel up towards your bum that is all going to be flexion-extension movements. They happen in the sagittal plane and just notice you're moving forwards in space and then backwards and space. That's all the sagittal plane motion and it's often likened to like a wheel. So if you think a wheel on a car is moving forward all the time, that's your sagittal plane. So in the images of the sagittal plane, but pane of glass divides the body and a half. Yes. Left to right left to right cool. So then if we move on to frontal buttplate, the pane of glass is dividing the body from front to back front to back or anterior be in the front posterior be in the back of a body. Yeah, and then the type of actions if I'm still in this anatomical position R. So this is the adduction and abduction. So taking your arms up to the side bring them back down to production Michael. Alright, yeah, and then adduction bring it back down to the side you can do this. Same with your hips and also lateral flexion. So when you're moving your spine side side, so that is frontal plane motion. I like to imagine I'm being squashed between two planes panes of glass and then have to just move in that strip face and that's frontal. Then finally one would be transverse. And if we had a pane of glass of this plane of movement, it would divide for body upper and lower upper and lower. So it's like having being sliced through the midsection. Horizontally so that you've split your upper body from your lower body. It allows rotation. So you're moving along that rotation line includes internal and external rotation of the arm and your hip and it also includes something that's in a horizontal plane horizontal flexion and extension as well, which is like giving someone a hug. Oh, there we go. Do I get a hug you can have a hug? There we go. And so you've got I know we've done a whistle-stop tour there, but there's loads of stuff on On our blog about this and some Wicked Vlogs where we've done some extended kind of YouTube. Yes on this. So go over and head over there type into the search bar planes of motion, you'll soon find them and do anything else you want to add or I should we should have asked I should have said no, I think that really sums up planes of motion really nicely in terms of loans just a good understanding of what it is, but most importantly why you need to know it also level 2 and level 3, you must know planes of motion and then what we're going to do. And a couple of episodes time is actually talked about axis of movement inside planes of motion. Yeah. Oh she'll cross this planes of motion first. Then we move on to the axis of movement. It'll all make much more sense. And and I'm going to end it here. Send me an e-mail send Haley and I need me. Let me know you're enjoying this make sure you give us a five star review below because that helps us bump up through the podcast charts and more people to find us but let them to send let us know info. Parallel - coaching.com.com and and let us know what you want in the next revision session if it procession procession, so that's the end of this video session. I'm going to jump forwards. I've got about five minutes to finish up with today's power our here we go. So how do you learn qualify and Kickstart as a Pit Row? This is the fit processions podcast with parallel coaching. So let's start with your plan set a timer on your phone for free. Minutes and we're going to answer four key questions question. Number one. What specific topic will you revised in the next 20 minutes? For example, if you're on your level 3 and that's mean physiology, you might choose module one for heart and circulatory system next question 2, what are the three to five buzzing questions you have about this topic grab a notepad and pen and write down your three to five questions now moving on to question 3, what mode of learning will you use? Whose is this going to be your manual? Are you going to use YouTube or a revision Mastery boot camp? You're going to jump inside of a cheat sheets or are you going to go back to previous notes question 4. How will you test yourself in 20 minutes time to ensure you've learned what you set out to is this going to be a series of mock questions. Are you going to write down three to five key points? Just know that it's key to test your knowledge on a regular basis. Next you're going to set a timer for doing the revision for 20 minutes. So set a timer on your phone for 20 minutes and set towards answering the four questions from your planning. Once your 20 minutes is up. You've now got seven minutes to review and have a break and we're going to answer three questions here. Number one is write down three to five key notes that you've learnt try not to overthink this literally right down in short bullet Note Form to avoid pages and pages. Of notes, what are the three to five key notes that you've learned from your for questions. You set out to next you're going to test your knowledge in two minutes and check your understanding. This could be one or two more questions. It could literally be a review of your notes and pick out key points to test whether or not you've learnt it yes or no again. Try not to overthink this finally you're going to set a timer on your phone for 5 minutes. Now, you can head over grab a cup of tea cup of coffee a bite. So we use for bathroom or head over to Facebook and veg out for a few minutes. Whatever you want to do to relax your brain before you return back and complete another 30 minutes for today's power our hi I'm Neil Bergman and I'm Haley Bergman over the last 10 years. We've helped thousands of Fitness professionals to get qualified learn with Simplicity and Coach clients with confidence with the first to say that learning and being a bit probe doesn't have to be hard work. With the right structure support and resources, you can become a confident and knowledgeable business professional that is dedicated to more. So how do you learn qualify and Kickstart as a Pit Row? This is the fit processions podcast with parallel coaching.
Episode 008 Revision – Dividing the Body Into Planes of Motion Here’s what we talked about on today’s FitPro Sessions Podcast Today’s podcast episode is our second revision Fit Pro session where Neale and I explore the three planes of motion; sagittal, frontal and transverse planes. We explain why so many trainees Fit Pros find it difficult to learn and remember the planes of motion as well as discuss why you need to know about planes of motion for more than just your anatomy exam, but also for planning and training clients. Grab the FitPro Sessions Podcast show notes PLUS extra notes on Planes of Motion AND Mock questions to check your knowledge https://parallelcoaching.co.uk/episode-008-dividing-the-body-into-planes-of-motion Timestamps: 1:00 Our most popular YouTube Video is all about Planes of motion 2:00 What are the planes of motion? 2D vs 3D 2:50 Using all three planes in daily life 4:00 Overuse, Underuse and Misuse as a cause of injury 5:00 Running in a sagittal plane 6:00 Creating training plans for your clients that are Planes of Motion biased. 7:30 Understanding functional opposites for Agonist and Antagonist Superset 9:50 Remembering supersets using Vertical and Horizontal push/pull 11:00 Joint Actions and Planes of Motion 13:00 Choosing exercises relevant to your client’s goal or sport 13:50 Why do Fitness Professionals need to know Planes of Motion? 14:20 Observing the client 15:30 The Anatomy and Physiology exam at Level 2 and Level 3 and download Mock Questions 16:30 Why do Fit Pros find it hard to learn Planes of Motion 17:00 “Repetition is the mother of all skill” 19:00 Learning Point to remember the 3 Planes of Motion 22:30 Learn more about Planes of Motion in these blogs: What are the 3 Anatomical Planes of Movement https://parallelcoaching.co.uk/what-are-the-three-anatomical-planes-of-movement What is the difference between Axis of Movement and Planes of Movement https://parallelcoaching.co.uk/what-is-the-difference-between-the-axis-of-movement-and-planes-of-movement 23:00 Leave a review 23:20 Send us your feedback to info@parallel-coaching.com 23:50 Start of the Revision Power Hour  You can listen here, plus subscribe and leave a review: 🎧 Spotify: http://bit.ly/spotify-fitpro-sessions 🎧 iTunes: http://bit.ly/itunes-fitpro-sessions 🎧 Stitcher: http://bit.ly/stitcher-fitpro-sessions  Grab the FitPro Sessions Podcast show notes PLUS extra notes on Planes of Motion AND Mock questions to check your knowledge https://parallelcoaching.co.uk/episode-008-dividing-the-body-into-planes-of-motion Download Free Mock questions here: https://revision.parallelcoaching.co.uk/fitness-exam-mock-questions   Check out what learners are saying: HERE  Like us on Facebook: HERE   Follow us on Instagram: HERE   Subscribe to our YouTube Channel: HERE   ---   Send in a voice message: https://anchor.fm/fitpro-sessions/message 