Have a question? 
In personal training, a deep understanding of the body’s movement patterns is essential. A core aspect of this knowledge is mastering the planes of motion, a topic that’s foundational in certifications like NASM, ACE, ISSA, and NSCA. These planes—sagittal, frontal, and transverse—define how we move and are critical in designing effective training programs.
If you want to make sure to pass your personal training certification the first time, make sure to grab this cheat sheet, courtesy of Trainer Academy.
This blog will cover:
- Definitions and importance of planes of motion.
- Detailed explanations of each plane.
- How NASM, ACE, ISSA, and NSCA approach this topic in their certifications.
- Practical applications for trainers.
- Key takeaways to help you pass your certification exam.
By the end of this post, you’ll be equipped with the knowledge needed to excel in your certification and to apply this understanding in your training practice. For more resources and personalized guidance, explore PTPioneer.
Exclusive PTP CPT Offers |
||
|---|---|---|
Gold Standard Cert | Most Popular Cert | Best Study Materials |
A Good Option | A Good Option | Best CPT for you?  |
Understanding Planes of Motion
What are Planes of Motion?
Planes of motion are imaginary divisions of the body that guide how we understand and describe movement. There are three main planes:
- Sagittal Plane: Divides the body into left and right halves. Movements in this plane include flexion and extension, such as in squats or bicep curls.
- Frontal Plane: Divides the body into front and back halves. Movements include abduction and adduction, like in lateral raises or side lunges.
- Transverse Plane: Divides the body into top and bottom halves. Movements involve rotation, such as in torso twists or horizontal woodchops.
Understanding these planes is crucial for trainers to design balanced programs that target all movement aspects, ensuring comprehensive fitness development.
Examples of Movements in Each Plane
- Sagittal Plane: Common exercises include running, cycling, and leg presses.
- Frontal Plane: Movements such as side shuffles, side planks, and lateral arm raises occur in this plane.
- Transverse Plane: Exercises like rotational lunges, Russian twists, and woodchops engage the transverse plane.
Planes of Motion in NASM, ACE, ISSA, and NSCA Certifications
NASM’s Approach
NASM’s Certified Personal Trainer (CPT) program emphasizes functional movement patterns, with a significant focus on understanding planes of motion. NASM integrates these concepts into movement assessments and corrective strategies, ensuring trainers can identify and address movement dysfunctions effectively.
ACE’s Coverage
ACE covers planes of motion comprehensively, linking them to everyday activities and fitness routines. ACE’s curriculum emphasizes the application of these concepts across different client settings, ensuring that trainers can apply this knowledge in diverse training environments. ACE also discusses this concept when using the static postural assessment to view a client’s current posture and any deviations that may need to be fixed.
ISSA’s Perspective
ISSA’s curriculum includes an in-depth exploration of planes of motion within its biomechanics and human movement sections. ISSA encourages trainers to incorporate exercises that utilize all planes to create balanced, safe, and effective training programs.
Exclusive PTP CPT Offers |
||
|---|---|---|
| Gold Standard Cert | Most Popular Cert | Best Study Materials |
| A Good Option | A Good Option | Best CPT for you? |
NSCA’s Focus
The NSCA Certified Personal Trainer (CPT) certification integrates planes of motion in its discussions on exercise selection and technique. NSCA emphasizes the biomechanical principles behind these planes, equipping trainers with the knowledge to optimize performance and minimize injury risks.
Practical Applications for Trainers
Designing Programs Based on Planes of Motion
When designing a training program, it’s essential to include exercises that work across all planes of motion. This approach ensures balanced muscle development and enhances overall functional fitness. For instance, a well-rounded leg workout might include:
- Sagittal Plane: Squats, lunges.
- Frontal Plane: Side lunges, lateral band walks.
- Transverse Plane: Rotational lunges, medicine ball twists.
Incorporating exercises across all planes helps in improving strength, mobility, and stability, making clients less prone to injuries.
Avoiding Injuries
Understanding planes of motion allows trainers to detect and correct imbalances in movement patterns. For example, if a client consistently avoids exercises in the frontal plane, it might indicate a weakness or imbalance that could lead to injury. By incorporating targeted exercises, trainers can strengthen these areas, leading to improved performance and reduced injury risk.
Case Studies
Case Study 1: A client who had difficulty with lateral movements was found to have weak hip abductors. By incorporating frontal plane exercises like side lunges and lateral band walks, the trainer was able to strengthen the client’s stabilizer muscles, significantly improving their balance and movement efficiency.
Case Study 2: An athlete needed to improve rotational power for their sport. The trainer focused on transverse plane exercises such as medicine ball throws and rotational lunges. This targeted approach led to noticeable improvements in the athlete’s performance, particularly in sports requiring rotational movements like golf and tennis.
Conclusion
A solid understanding of planes of motion is essential for any personal trainer. This knowledge not only helps in passing certification exams like NASM, ACE, ISSA, and NSCA but also plays a critical role in designing effective training programs and preventing injuries. By mastering these concepts, trainers can ensure they provide well-rounded and safe programs for their clients.
For more detailed guides and exam preparation resources, visit PTPioneer.
Planes of Motion FAQs
What are the three planes of motion?
Why are planes of motion important in training?
How do NASM and ACE differ in their coverage of planes of motion?
Can exercises involve multiple planes of motion?
Which plane of motion does a lateral lunge take place in?
In what plane of motion does elbow flexion occur?
Which body plane divides the body into the top and bottom halves?
What is an example of a transverse plane movement?
In what plane of movement do shoulder horizontal adduction and abduction occur?
What is the most suitable camera angle for sagittal and frontal plane movements?
Movements in the transverse plane occur around which axis?
When a soldier is performing the push-up, what plane of movement are they moving along?
Which plane of motion does a forward lunge take place in?
Which anatomical plane does the internal and external rotation of the shoulder occur?
Exercises that include a side-to-side motion are in which plane?
References
- Clark, M. A., Lucett, S. C., Mcgill, E., Montel, I., & Sutton, B. (2018). NASM essentials of personal fitness training. Burlington Jones & Bartlett Learning.
- Coburn, Jared W, and Moh H Malek. NSCA’s Essentials of Personal Training, 2nd ed., Human Kinetics.
- Scott, Vanessa, et al. Foundations and Applications for a Certified Personal Trainer. 10th ed., ISSA, LLC, 2021.
- Bryant, Cedric X., et al. ACE Personal Trainer Manual. 5th ed., American Council on Exercise, 2014.
Tyler Read
PTPioneer Editorial Integrity
All content published on PTPioneer is checked and reviewed extensively by our staff of experienced personal trainers, nutrition coaches, and other Fitness Experts. This is to make sure that the content you are reading is fact-checked for accuracy, contains up-to-date information, and is relevant. We only add trustworthy citations that you can find at the bottom of each article. You can read more about our editorial integrity here.