Understanding What are the 4 parts of movement? A Functional Guide

September 30, 2025 •

4 min read

According to the National Academy of Sports Medicine (NASM), training in all three dimensions is crucial for reducing injury risk and improving athletic performance. Yet, when people ask what are the 4 parts of movement?, they often find the answer is more nuanced than a simple list, encompassing the anatomical planes, muscle actions, and the neurological control that underpins all physical activity. This article demystifies the components of movement, providing a comprehensive guide to improve your functional fitness.

Quick Summary

Human movement is comprised of multiple factors, most notably the three anatomical planes of motion, the type of muscle contraction, the force produced, and the motor control that directs it. Understanding these components is key to enhancing physical performance, preventing injury, and improving overall function.

Key Points

Planes of Motion: Movement occurs in three anatomical planes—sagittal (forward/backward), frontal (side-to-side), and transverse (rotational)—and training across all three is vital for balanced fitness.
Muscle Actions: The three main muscle actions are concentric (shortening), eccentric (lengthening), and isometric (static), all of which play different roles in strength training and daily movement.
Force and Energy: Movement requires the production of force and energy, a process dependent on the musculoskeletal, cardiovascular, and pulmonary systems to power and sustain activity.
Motor Control: The nervous system's ability to plan and coordinate movement is a key component, determining a movement's smoothness, accuracy, and efficiency.
Phases of Movement: For complex skills, movement can be broken down into four distinct phases: preparation, force production, critical instant, and recovery, which are useful for analysis.
Functional Training: A complete fitness program should incorporate and challenge all the components of movement, not just focus on one aspect like sagittal plane exercises, for comprehensive strength and health.

Demystifying the Four Components of Human Movement

While the concept of "four parts" of movement is not a formal anatomical classification, it is a useful way to categorize the foundational elements that combine to produce any physical action. By considering the planes of motion, muscle actions, force production, and motor control, you can gain a holistic understanding of how your body works during exercise and daily activities. This framework helps not only in optimizing fitness but also in identifying and correcting potential imbalances that could lead to injury.

Part 1: The Three Planes of Motion

The most common way to categorize movement in the body is by referring to the three anatomical planes of motion. A balanced fitness regimen should incorporate exercises across all three planes to ensure the body is strong and mobile in every direction.

The Sagittal Plane: Divides the body into left and right halves. Movements that occur in this plane are primarily forward and backward motions, such as flexion and extension.
- Examples: Bicep curls, squats, lunges, walking, and running.
The Frontal Plane: Divides the body into front (anterior) and back (posterior) halves. This plane is for side-to-side movements, such as abduction (moving away from the midline) and adduction (moving toward the midline).
- Examples: Jumping jacks, side lunges, and lateral raises.
The Transverse Plane: Divides the body into top (superior) and bottom (inferior) halves. Movements in this plane involve rotation, such as twisting or horizontal arm movements.
- Examples: Cable wood chops, torso twists, and golf swings.

Part 2: Muscle Actions

Beyond the planes of motion, muscle actions are another crucial part of movement. They describe how muscles generate tension and change length to create motion. There are three primary types of muscle actions.

Concentric Contraction: The shortening of a muscle as it overcomes a resistance. This is the lifting or acceleration phase of an exercise.
- Example: The upward movement of a dumbbell during a bicep curl.
Eccentric Contraction: The lengthening of a muscle under tension as it controls a resistance. This is often the lowering or deceleration phase.
- Example: The controlled lowering of the dumbbell during a bicep curl.
Isometric Contraction: The muscle contracts but does not change length, generating force without movement.
- Example: Holding a plank or pausing a bicep curl halfway through the movement.

Part 3: Force Production and Energy

Force and energy are the engine of movement. This component relates to the mechanical principles and metabolic processes that allow the body to perform work. It includes the concept of how the muscular and skeletal systems interact as levers to produce force efficiently. The body requires energy, derived from the cardiovascular and pulmonary systems, to sustain and repeat movements over time. This aspect is critical for both short, powerful bursts and long-duration endurance activities.

Part 4: Motor Control

Motor control is the ability to plan, execute, and adapt goal-directed movements. This involves the nervous system's role in coordinating the right muscles at the right time with the right force. It's the neurological component that dictates the smoothness, speed, and accuracy of a movement. Aspects of motor control include proprioception (awareness of body position), balance, and coordination, which are often trained through specific exercises.

Comparison of Movement Types and Components


Feature	Planes of Motion	Muscle Actions	Force Production	Motor Control
Primary Role	Spatial orientation of movement	Muscle contraction mechanics	Generation of power and endurance	Neurological execution and adaptation
Key Examples	Squats (sagittal), side lunges (frontal), torso twists (transverse)	Concentric, eccentric, isometric	Lifting a heavy weight, running a marathon	Balance exercises, coordination drills
Benefit for Health	Comprehensive strength and injury prevention	Strength development and muscle tone	Power, speed, and cardiorespiratory health	Coordination, balance, and skill acquisition
Integration	All movements occur within one or more planes	All movements involve muscle actions	Force is required for all movement	Guides and refines all movement

Phases of a Skillful Movement

In addition to the core components, many sports scientists analyze movement skills through four distinct phases, particularly for ballistic actions like throwing or kicking.

Preparation/Preliminary Movement: The initial phase where the body or limb is positioned to prepare for the action. This could be the wind-up phase of a throw or the backswing of a golf club.
Force Production: The explosive phase where the body generates the necessary power to execute the skill. This involves the synchronized contraction of muscles.
Critical Instant: The brief moment of contact or release, such as the bat hitting the ball or the foot kicking the soccer ball.
Recovery/Follow-through: The final phase that allows the movement to decelerate in a controlled manner, preventing injury and ensuring accuracy.

Conclusion

Understanding what are the 4 parts of movement? is less about memorizing a rigid list and more about appreciating the interconnected systems that enable physical activity. By recognizing the fundamental roles of the planes of motion, muscle actions, force production, and motor control, you can create a more balanced and effective fitness program. Incorporating exercises that challenge your body across all three planes, practicing movements in a controlled manner, and focusing on improving balance and coordination can lead to greater strength, reduced injury risk, and enhanced overall health. A truly functional approach to fitness acknowledges that movement is a complex and dynamic system, not a simple collection of isolated parts.

For more in-depth study, resources from accredited organizations like the American Physical Therapy Association (APTA) offer extensive information on the movement system.

Frequently Asked Questions

The three planes of motion are the sagittal plane (dividing the body into left and right halves for forward and backward movement), the frontal plane (dividing the body into front and back halves for side-to-side movement), and the transverse plane (dividing the body into top and bottom halves for rotational movement).

Training in all three planes of motion is important for building balanced strength, improving coordination, and preparing the body for the variety of movements performed in daily life and sports. It reduces the risk of injury that can occur from moving in an unaccustomed direction.

A concentric muscle action involves the shortening of the muscle as it contracts, like lifting a weight. An eccentric muscle action is the lengthening of the muscle under tension, which occurs when a weight is lowered in a controlled manner.

Motor control is the neurological process of planning and executing purposeful movements. It is responsible for the smoothness, timing, and coordination of your movements. Deficiencies in motor control can lead to inefficient movement patterns and potential injury.

Force production refers to the generation of power by the muscular and skeletal systems to create or sustain movement. It is influenced by muscle size, strength, and the efficiency of the body's energy-producing systems.

Yes, many complex movements, especially in sports, are multiplanar, meaning they occur in several planes of motion concurrently. For example, a single-arm shoulder press requires stability in the frontal and transverse planes while the arm moves in the sagittal plane.

For analyzing a skill like a throw, movement is often broken down into four phases: the preparatory wind-up, the force production or execution, the critical instant of release or contact, and the follow-through for recovery.