Exercise Prescription Flashcards
1 MET=
energy expenditure while sitting at rest
light activity
<3 METS
non-sedentary walking behavior (slow walking, cooking, light household chores
2mph or less
moderate activity
3-6 METS
walking briskly, tennis, raking
2.5-4 mph
vigorous activity
6+ METS
running, carrying, shoveling snow , taking strenuous fitness classes
MET means
metabolic equivalent of task
what is the recommendation for children physical activity
stay physically active throughout the day
what is the recommendation for children 6-17 physical activity
60 minutes or more of daily activity
aerobic activity with vigorous intensity at least 3 days per week (running)
muscle strengthening 3 days a week (playing on the playground equipment)
bone strengthening 3 days a week (running, jumping)
adults physical activity recommendations
150-300 minutes per week of moderate intensity
OR
75-150 minutes per week of vigorous intensity
muscle strengthening 2 or more days
older adults physical activity recommendations
150-300 minutes per week of moderate activity or 75-150 minutes of vigorous physical activity
muscle strengthening 2 times a week
**considering their limitations
pregnancy and post party physical activity recommendations
150 minutes per week of moderate activity
if you were to have done vigorous activity before pregnancy; continue this
adults with chronic diseases or disabilities physical activity recommendation
150-300 minutes moderate intensity or 75-150 minutes per week of vigorous intensity
muscle strengthening 2 or more days a week
sherringtons law of reciprocal innervation
when a muscle contracts its direct antagonist relaxes inn equal extent allowing smooth muscle movement
sherringtons law applied to posture
US LPCS- hypertonic muscles
upper trap
sternocleidomastoid
levator scapulae
pectoralis muscles
cervical erector spinae
scalene
TLDR- hypotonic muscles
trap (lower/mid) , latissimus, deep cervical flexors, rhomboids
upper trapezius does what
elevates scapulae
which muscle in the body is most likely to develop a tender point
upper trapezius
upper trapezius causing a headache would be located where
occiput and or side of head near the temple
sternocleidomastoid does what
pulls head forward
the SCM clavicular head is rich in _ which informs the CNS where the head is with respect to the body) so dysfunction leads to _ instability and _ disorientation. May veer off to one side while wakings. Refers pain to the _ bilaterally and _
proprioceptors
postural
spatial
forehead
ears
sternocleidomastoid sternal head may cause
visual and ANS symptoms
levator scapulae does what
elevates scapula
hypertonic levator scapula presents with
stiff neck with rotation and pain in the base of the neck
pectorals major action
pectoralis minor action
major- internal rotation of the shoulder
pectoralis minor- scapula protraction
hypertonic pectorals muscles may cause?
chest wall pain with radiation down the arm
nipple hypersensitivity
pectoralis muscle hypertonicity is prominent in _ postures with rolled in shoulders, increased _ and _ neck carriage. May entrap the _ nerve and or _ artery leading to _ sided dysethesias
slumped postures
kyphosis
anterior neck
brachial
axillary artery
radial
there is a positive military posture test in what hypertonic muscle group
pectorals military posture test
cervical erector spinal action
cervical extensions
can cause headache and neck pain
if there are recurrent cervical somatic dysfunctions think what muscle as the culprit
cervical erector spinae
if there are recurrent cervical somatic dysfunctions think what muscle as the culprit
cervical erector spinae
scalene action
elevation of the ribs
the scalene may entrap _ _ with dystopias to the _ digit and or _ hands. May also limit thoracic duct return leading to upper extremity swelling. Tenderpoints may cause dystopias to the _ and _finger.
there ill be a positive _ test
neuromuscular mubdle
5th
puffy
thumb and index
positive adsons test
(ribs 1-2 somatic dysfunction)
mid trapezius action
scapular retraction
lower trapezius action
depress scapula
mid and lower trapezius refer pain and tenderness to?
upper trap
latissimus dorsi action
causes pain where
extension, adduction , and internal rotation of humerus
chronic mid thoracic back pain
what are the deep cervical flexors
longus Colli and longs capitis
recurrent cervical somatic dysfunction (loss of neck stability)
rhomboids action
pain where
elevation and retraction of the scapula
ache between shoulder blades ( cracking and scrunching should when shoulders moves)
hypertonic muscles in the lower body
IQTHRPAG
iliopsoas, quadratus lumborum, thoracolumbar erector spinae, hamstrings, rectus femoris, piriformis, adductors, gastroc
hypotonic muscles lower body
gluteus, vastus medialis, intermedius and lateralis, rectus abdominis , tibialis anterior
iliopsoas hypertonicity causes
inability to stand straight
L1 or L2 neutral somatic dysfunction
pain referred to back and anterior groin
what test is positive in iliopsoas hypertonicity
Thomas test
quadratus lumborum action
pain from hypertonicity
side bending of the trunk and depress rib 12
LBP referred to the groin and hip
quadratus lumborum pain may be misdiagnosed as?
greater trochanteric burial disorder, exhalation 12th rib, diaphragm restriction
thoracolumbar erector spinae action
pain from hypertonicity
action: spine extension
pain: low back pain with recurrent segmental facilitation
hamstrings action
pain located where
hip extension, knee flexion
pain sitting or walking (pain will disturb sleep , referred to posterior thigh )
tight hamstring and tight rectus femoris on the opposite sides usually suggest ?
pelvic rotation strain in the horizontal plane
rectus femoris action
pain where
hip flexion and knee extension
pain deep inside the knee
thigh adductors refer pain to
inguinal ligament, inner thigh, and upper medial knee
gastric complex action
pain where
plantar flexion
nocturnal leg cramps; pain in upper posterior calf, heel
gastroc complex pain can contribute to
plantar fasciitis
gluteus minimus action
pain location
abduction of the femur, internal rotation
pain when arising from chair , pain referred to buttock and lateral posterior thigh (psuedosciatica)
what type of gait would someone with gluteus minimus have
what test is positive
trendelenburg test
antalgic gait
gluteus medius action
pain location
abduction of the femur, internal rotation
pain with walking and referral to posterior iliac crest and SI joint
positive test in gluteus medius hypertonicity
postitive trendelenburg
gluteus maximus action
pain location
action: hip extensino
pain: when sitting or walking up hill ; antalgic gait
vastus medialis, intermedius, and lateralis action
symptoms of hypotonicity
action: knee extension
symptoms: buckling of the knee, weakness going up stairs, patellar tracking, imbalance, chondromalacia
rectus abdominis action
symptoms hypotonicity
action: flex the spine
symptoms: decreased lordosis , constipation
