BASIC

BIOMECHANICS
-UTKARSH SINGH FITNESS
TODAY'S
DISCUSSION

Topic Outline
Anatomical Terminology
Motion
Force and Torque
Exercises
ANATOMICAL
REFERENCE
POINT
The anatomical position is a standard point of reference
commonly used in human anatomy and physiology when
describing certain anatomical terms and positions.
 Anterior & Posterior Superior & Inferior
1.
BASIC
TERMS

Lateral & Medial Uni & Bilateral

 Flexion & Extension Abduction & Adduction
BASIC
TERMS

Supination & Pronation Internal & External

Rotation
 2. MOTION

1. Plane of rotation
2. Axis of rotation
 PLANES OF MOTION
Frontal Plane
Divides your body in anterior and posterior

Sagittal Plane
Divides your body into right and left

Transverse Plane
Divides your body into superior and inferior

Note : There are infinite no. of planes

 AXIS OF ROTATION
The rotation point of the joint, the axis of
rotation is always perpendicular to the
plane of motion
 3. FORCE
1. Force
2. Line of force
3. Torque
4. Moment Arm
5. External Moment Arm
6. Internal Moment Arm
7. Inertia
8. Fast vs. Slow rep
What is force? What is line of force?
Path followed by a mass free to
move in a gravitational field

Dumbbells experience
force due to gravity.
What is torque? What is Moment Arm?
Torque is the ability of Perpendicular distance
force to cause rotation between axis of rotation and
about an axis. line of force.
Torque = Force * Torque = F * Moment Arm
Perpendicular Distance
External Moment Arm
Contributes to the torque you
experience because of
external load.
I.M.A
E.M.A
Iternal Moment Arm
Contributes to the torque
your muscles can generate
to lift the external load.
Perpendicular distance
between axis of rotation and
the muscle producing force.
BICEP CURL
What is Inertia?
A tendency of an object to
remain in the same motion.
Inertia increases with mass.
You can also call it
resistance to change.
Slow vs Fast Rep
Doing fast rep can change the
muscle exerting force
because of inertia.
It will also change the force
your muscle experiences. So
try doing slow & controlled
reps.
 4. EXERCISES
1. Preacher Curl
2. Triceps Kickbacks
3. Dumbbell Press vs Fly
4. Lateral Raises
5. Lat Pull Down
6. Rowing
 PREACHER CURL

External torque is great

at internal torque can't
match.
Solution - Keep incline
about 75 degrees instead
of 45 degrees.
 TRICEPS KICKBACKS

Your biceps are inolved in the

front half of motion.
In the second part external
torque is strong and internal
torque is weak.
 Dumbbell Press Dumbbell Fly
The external moment is arm is
The external moment arms
longer as compared to dumbbell
in small so your muscle
fly thus there is more external
experience less external
torque and you struggle to lift
torque and can lift more
heavy.
weight.
 LATERAL RAISES
Don’t bend your elbows a lot,
for optimal torque on lateral
delts and avoid internal
rotation.
Bend a bit forward to engage
more of lateral delts.
Raise arms only to shoulder
length
LAT PULL DOWN & ROWING

Your lats are stronger when

your arms are extended
because of more internal
moment arm.
So try doing few partial reps
after you finish your set.
LAT PULL DOWN & ROWING

Your lats are stronger when

your arms are extended
because of more internal
moment arm.
So try doing few partial reps
after you finish your set.
 SCAPULAR PLANE

The scapula doesn't sit in the

frontal plane, but it is angled.
Performing exercises in the
scapular plane is more safer
and natural.
Perform exercises like OHP,
lateral raises and dumbbell
presses in scapular plane.
UTKARSH SINGH FITNESS

APPLY THESE CONCEPTS ON OTHER

EXERCISES AND YOU CAN EASILY
UNDERSTAND WHAT DIFFERENCE
CHANGING THE PLACEMENT OR MOVING
YOUR BODY'S POSITION IS HAVING ON
ANY EXERCISE!
THANK
YOU!