Exercise Prescription Flashcards
How many minutes a week is it recommended for adults to do moderate-intense aerobic activity?
150 minutes per week
75 minutes if it’s rigorous activity
How many days a week should adults do muscle-strengthening activity?
2 days per week
What is Sherrington’s Law?
Reciprocal Innervation
-when a muscle contracts, its direct antagonist relaxes
How would a hypertonic levator scapula muscle present?
-pain in base of neck
Describe the levator scapulae stretch.
1) Seated, grasp back of chair w/ L hand and lean toward R knee.
2) Look down at R chest.
3) R hand applies pressure to occiput, toward R knee.
4) Inhale and stretch further w/exhalation.
How does a hypertonic scalene present?
1st or 2nd rib somatic dysfunction
Describe the scalene stretch.
1) R hand reaches over head, grabs just above the L ear
2) sidebend head away
3) inhale, stretch further on exhalation
How does a hypertonic latissimus dorsi present?
shoulder extension somatic dysfunction
Describe the prayer stretch for latissimus dorsi.
1) Kneeling, place elbows on a chair in front.
2) Let chest drop and sit back towards heels.
- moving elbows together increases stretch
- increasing lumbar lordosis increases stretch
How does a hypertonic subscapularis present?
shoulder internal rotation somatic dysfunction
Describe subscapularis gravity stretch.
1) Lying supine, abduct L arm 90 degrees, and externally rotate.
2) inhale deeply and exhale fully 3-5 cycles
How does a hypertonic pectoralis major/minor present?
shoulder internal rotation somatic dysfunction
Describe pectoralis major/minor stretch.
1) Stand in doorway, place hands on doorframe.
2) Lean forward at chest for 10-60 seconds.
3) Vary heights of hands to stretch different parts of the muscle.
How do hypertonic rhomboids present?
shoulder internal rotation somatic dysfunction
Describe scapular retraining.
1) Lying supine, place hands beneath head.
2) Push elbows posteriorly and squeeze scapulae together.
-chin tuck enhances exercise
How does a hypertonic iliopsoas and/or rectus femoris present?
hip flexion somatic dysfunction
Describe iliopsoas and rectus femoris stretch.
1) Stand in front of a chair.
2) Dorsal aspect of foot on chair, keeping both knees slightly bent.
3) Push hips forward.
How do hypertonic lower extremity adductors present?
hip adduction somatic dysfunction
Describe lower extremity adductor stretch.
1) Sit against wall, soles of feet together.
2) Place hands on floor behind hips and press hands into floor.
3) Arch back to initiate stretch.
Trendelenburg sign indicates weakness of what muscle group?
-with abductor weakness, pelvis will tilt toward opposite side
Describe clamshell exercise.
1) Lie lateral recumbent.
2) Flex hips to 45 degrees, flex knees to 90 degrees.
3) Keep feet together, raise knee 6 inches while exhaling.
4) Return to starting position during inhalation.
5) Repeat 10-15 times.
How does a hypertonic piriformis present?
pain/tenderness in buttocks and posterior leg
Describe piriformis stretch.
1) Lie supine w/ L hip flexed and adducted, and knee flexed.
2) Place L foot lateral to R knee.
3) Place R hand on lateral aspect of L knee.
4) While exhaling, apply pressure to pull knee further to R side of body.
How does a hypertonic quadratus lumborum present?
- lumbar sidebending somatic dysfunction
- low back pain
Describe quadratus lumborum stretch.
1) Stand w/ feet roughly shoulder width apart.
2) Reach R arm down to knee, looking at ceiling.
3) Inhale deeply.
4) Exhaling, look down and stretch hand further.
Should you stretch before or after exercise?
After
How long should you hold a stretch?
10-30 seconds
30-60 seconds for older adults
How often should you stretch?
2-3 times at least 3 days per week
Which is more important - technique or number of reps?
technique
Describe balance training.
1) Balance on L leg w/ hands on hips.
2) Slowly reach out w/ R leg.
3) Repeat w/ varying directions.
What are the five models of osteopathic care?
- biomechanical
- respiratory
- neurologic
- metabolic
- behavioral
What is an example of a treatment based on the biomechanical model of care?
OMT
What is an example of a treatment based on the respiratory model of care?
exercise
What is an example of a treatment based on the neurologic model of care?
balance training
What is an example of a treatment based on the metabolic model of care?
healthier eating
What is an example of a treatment based on the behavioral model of care?
stretches
