Planes of Motion
This plane divides the body into front and back; Lateral raises, side lunges, band side steps.
Frontal Plane
Amount of calories per gram of Fat
9 calories
"Quads"
Quadriceps Femoris
As you may guess from the name, this energy system utilizes oxygen to produce energy for low intensity, long duration exercise like jogging.
Oxidative or Aerobic System
RETYING IT
INTEGRITY
This plane divides the body into left and right sides; Squats, deadlifts, and push-ups
Sagittal Plane
This term describes the minimum amount of calories required to sustain basic bodily functions at rest
Basal Metabolic Rate (BMR)
"Calves"
Gastrocnemius and/or Soleus
This byproduct of anaerobic glycolysis often causes a burning sensation and muscle fatigue.
Lactic acid or Lactate
SCEPTER
RESPECT
This plane separates the body into top and bottom; Pallof Rotations, swinging a bat, and med ball lateral toss.
Transverse Plane
Of the 20 total amino acids, this many can NOT be produced within the body, and must be consumed. Granting them the title of "essential"
9 Essential Amino Acids
"Bis"
Biceps brachii
This system powers high intensity efforts lasting between 10 seconds to 3 minutes. Think 200-meter dash or a set of 10 squats.
Glycolytic or Anaerobic System
LEAN CAB
Balance
A banded wood chop uses these 2 planes of motion
Transverse and Sagital
As of January 2026, the FDA recommends this amount of protein per kilogram of bodyweight. Significantly higher than the previous recommendation of .8g of protein per kilogram of bodyweight.
1.2 - 1.6 grams
"Pecs"
Pectoralis Major/Minor
The body's fastest, most immediate energy system. Lasting only about 10 seconds or less. Think 1 rep max or a single box jump.
Phosphagen System or ATP-CP
HAIRLINE STOPS
RELATIONSHIPS
Not that we would ever do them, but a lateral step up to bicep curl is performed in these 2 planes of motion.
Frontal and Sagital
This carbohydrate classification describes foods that are digested and absorbed slowly, producing a gradual rise in blood sugar as opposed to their counterpart.
Low glycemic index
"6 Pack abs"
Rectus Abdominus
The primary, direct energy source of all muscle contraction
Adenosine Triphosphate (ATP)
MOUNTAIN COMIC
COMMUNICATION