Exercise Prescription

Question 1

1 MET=

Answer 1

energy expenditure while sitting at rest

Question 2

light activity

Answer 2

<3 METS

non-sedentary walking behavior (slow walking, cooking, light household chores

2mph or less

Question 3

moderate activity

Answer 3

3-6 METS

walking briskly, tennis, raking

2.5-4 mph

Question 4

vigorous activity

Answer 4

6+ METS

running, carrying, shoveling snow , taking strenuous fitness classes

Question 5

MET means

Answer 5

metabolic equivalent of task

Question 6

what is the recommendation for children physical activity

Answer 6

stay physically active throughout the day

Question 7

what is the recommendation for children 6-17 physical activity

Answer 7

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)

Question 8

adults physical activity recommendations

Answer 8

150-300 minutes per week of moderate intensity

OR

75-150 minutes per week of vigorous intensity

muscle strengthening 2 or more days

Question 9

older adults physical activity recommendations

Answer 9

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

Question 10

pregnancy and post party physical activity recommendations

Answer 10

150 minutes per week of moderate activity

if you were to have done vigorous activity before pregnancy; continue this

Question 11

adults with chronic diseases or disabilities physical activity recommendation

Answer 11

150-300 minutes moderate intensity or 75-150 minutes per week of vigorous intensity

muscle strengthening 2 or more days a week

Question 12

sherringtons law of reciprocal innervation

Answer 12

when a muscle contracts its direct antagonist relaxes inn equal extent allowing smooth muscle movement

Question 13

sherringtons law applied to posture

Answer 13

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

Question 14

upper trapezius does what

Answer 14

elevates scapulae

Question 15

which muscle in the body is most likely to develop a tender point

Answer 15

upper trapezius

Question 16

upper trapezius causing a headache would be located where

Answer 16

occiput and or side of head near the temple

Question 17

sternocleidomastoid does what

Answer 17

pulls head forward

Question 18

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 _

Answer 18

proprioceptors

postural

spatial

forehead

ears

Question 19

sternocleidomastoid sternal head may cause

Answer 19

visual and ANS symptoms

Question 20

levator scapulae does what

Answer 20

elevates scapula

Question 21

hypertonic levator scapula presents with

Answer 21

stiff neck with rotation and pain in the base of the neck

Question 22

pectorals major action

pectoralis minor action

Answer 22

major- internal rotation of the shoulder

pectoralis minor- scapula protraction

Question 23

hypertonic pectorals muscles may cause?

Answer 23

chest wall pain with radiation down the arm
nipple hypersensitivity

Question 24

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

Answer 24

slumped postures

kyphosis

anterior neck

brachial

axillary artery

radial

Question 25

there is a positive military posture test in what hypertonic muscle group

Answer 25

pectorals military posture test

Question 26

cervical erector spinal action

Answer 26

cervical extensions can cause headache and neck pain

Question 27

if there are recurrent cervical somatic dysfunctions think what muscle as the culprit

Answer 27

cervical erector spinae

Question 28

if there are recurrent cervical somatic dysfunctions think what muscle as the culprit

Answer 28

cervical erector spinae

Question 29

scalene action

Answer 29

elevation of the ribs

Question 30

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

Answer 30

neuromuscular mubdle 5th puffy thumb and index positive adsons test (ribs 1-2 somatic dysfunction)

Question 31

mid trapezius action

Answer 31

scapular retraction

Question 32

lower trapezius action

Answer 32

depress scapula

Question 33

mid and lower trapezius refer pain and tenderness to?

Answer 33

upper trap

Question 34

latissimus dorsi action causes pain where

Answer 34

extension, adduction , and internal rotation of humerus chronic mid thoracic back pain

Question 35

what are the deep cervical flexors

Answer 35

longus Colli and longs capitis recurrent cervical somatic dysfunction (loss of neck stability)

Question 36

rhomboids action pain where

Answer 36

elevation and retraction of the scapula ache between shoulder blades ( cracking and scrunching should when shoulders moves)

Question 37

hypertonic muscles in the lower body

Answer 37

IQTHRPAG iliopsoas, quadratus lumborum, thoracolumbar erector spinae, hamstrings, rectus femoris, piriformis, adductors, gastroc

Question 38

hypotonic muscles lower body

Answer 38

gluteus, vastus medialis, intermedius and lateralis, rectus abdominis , tibialis anterior

Question 39

iliopsoas hypertonicity causes

Answer 39

inability to stand straight L1 or L2 neutral somatic dysfunction pain referred to back and anterior groin

Question 40

what test is positive in iliopsoas hypertonicity

Answer 40

Thomas test

Question 41

quadratus lumborum action pain from hypertonicity

Answer 41

side bending of the trunk and depress rib 12 LBP referred to the groin and hip

Question 42

quadratus lumborum pain may be misdiagnosed as?

Answer 42

greater trochanteric burial disorder, exhalation 12th rib, diaphragm restriction

Question 43

thoracolumbar erector spinae action pain from hypertonicity

Answer 43

action: spine extension pain: low back pain with recurrent segmental facilitation

Question 44

hamstrings action pain located where

Answer 44

hip extension, knee flexion pain sitting or walking (pain will disturb sleep , referred to posterior thigh )

Question 45

tight hamstring and tight rectus femoris on the opposite sides usually suggest ?

Answer 45

pelvic rotation strain in the horizontal plane

Question 46

rectus femoris action pain where

Answer 46

hip flexion and knee extension pain deep inside the knee

Question 47

thigh adductors refer pain to

Answer 47

inguinal ligament, inner thigh, and upper medial knee

Question 48

gastric complex action pain where

Answer 48

plantar flexion nocturnal leg cramps; pain in upper posterior calf, heel

Question 49

gastroc complex pain can contribute to

Answer 49

plantar fasciitis

Question 50

gluteus minimus action pain location

Answer 50

abduction of the femur, internal rotation pain when arising from chair , pain referred to buttock and lateral posterior thigh (psuedosciatica)

Question 51

what type of gait would someone with gluteus minimus have what test is positive

Answer 51

trendelenburg test antalgic gait

Question 52

gluteus medius action pain location

Answer 52

abduction of the femur, internal rotation pain with walking and referral to posterior iliac crest and SI joint

Question 53

positive test in gluteus medius hypertonicity

Answer 53

postitive trendelenburg

Question 54

gluteus maximus action pain location

Answer 54

action: hip extensino pain: when sitting or walking up hill ; antalgic gait

Question 55

vastus medialis, intermedius, and lateralis action symptoms of hypotonicity

Answer 55

action: knee extension symptoms: buckling of the knee, weakness going up stairs, patellar tracking, imbalance, chondromalacia

Question 56

rectus abdominis action symptoms hypotonicity

Answer 56

action: flex the spine symptoms: decreased lordosis , constipation