Exercise Prescription

Question 1

How many minutes a week is it recommended for adults to do moderate-intense aerobic activity?

Answer 1

150 minutes per week

75 minutes if it’s rigorous activity

Question 2

How many days a week should adults do muscle-strengthening activity?

Answer 2

2 days per week

Question 3

What is Sherrington’s Law?

Answer 3

Reciprocal Innervation

-when a muscle contracts, its direct antagonist relaxes

Question 4

How would a hypertonic levator scapula muscle present?

Answer 4

-pain in base of neck

Question 5

Describe the levator scapulae stretch.

Answer 5

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.

Question 6

How does a hypertonic scalene present?

Answer 6

1st or 2nd rib somatic dysfunction

Question 7

Describe the scalene stretch.

Answer 7

1) R hand reaches over head, grabs just above the L ear
2) sidebend head away
3) inhale, stretch further on exhalation

Question 8

How does a hypertonic latissimus dorsi present?

Answer 8

shoulder extension somatic dysfunction

Question 9

Describe the prayer stretch for latissimus dorsi.

Answer 9

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

Question 10

How does a hypertonic subscapularis present?

Answer 10

shoulder internal rotation somatic dysfunction

Question 11

Describe subscapularis gravity stretch.

Answer 11

1) Lying supine, abduct L arm 90 degrees, and externally rotate.
2) inhale deeply and exhale fully 3-5 cycles

Question 12

How does a hypertonic pectoralis major/minor present?

Answer 12

shoulder internal rotation somatic dysfunction

Question 13

Describe pectoralis major/minor stretch.

Answer 13

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.

Question 14

How do hypertonic rhomboids present?

Answer 14

shoulder internal rotation somatic dysfunction

Question 15

Describe scapular retraining.

Answer 15

1) Lying supine, place hands beneath head.
2) Push elbows posteriorly and squeeze scapulae together.

-chin tuck enhances exercise

Question 16

How does a hypertonic iliopsoas and/or rectus femoris present?

Answer 16

hip flexion somatic dysfunction

Question 17

Describe iliopsoas and rectus femoris stretch.

Answer 17

1) Stand in front of a chair.
2) Dorsal aspect of foot on chair, keeping both knees slightly bent.
3) Push hips forward.

Question 18

How do hypertonic lower extremity adductors present?

Answer 18

hip adduction somatic dysfunction

Question 19

Describe lower extremity adductor stretch.

Answer 19

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.

Question 20

Trendelenburg sign indicates weakness of what muscle group?

Answer 20

-with abductor weakness, pelvis will tilt toward opposite side

Question 21

Describe clamshell exercise.

Answer 21

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.

Question 22

How does a hypertonic piriformis present?

Answer 22

pain/tenderness in buttocks and posterior leg

Question 23

Describe piriformis stretch.

Answer 23

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.

Question 24

How does a hypertonic quadratus lumborum present?

Answer 24

• lumbar sidebending somatic dysfunction

- low back pain

Question 25

Describe quadratus lumborum stretch.

Answer 25

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.

Question 26

Should you stretch before or after exercise?

Answer 26

After

Question 27

How long should you hold a stretch?

Answer 27

10-30 seconds

30-60 seconds for older adults

Question 28

How often should you stretch?

Answer 28

2-3 times at least 3 days per week

Question 29

Which is more important - technique or number of reps?

Answer 29

technique

Question 30

Describe balance training.

Answer 30

1) Balance on L leg w/ hands on hips.
2) Slowly reach out w/ R leg.
3) Repeat w/ varying directions.

Question 31

What are the five models of osteopathic care?

Answer 31

• biomechanical
• respiratory
• neurologic
• metabolic
• behavioral

Question 32

What is an example of a treatment based on the biomechanical model of care?

Answer 32

OMT

Question 33

What is an example of a treatment based on the respiratory model of care?

Answer 33

exercise

Question 34

What is an example of a treatment based on the neurologic model of care?

Answer 34

balance training

Question 35

What is an example of a treatment based on the metabolic model of care?

Answer 35

healthier eating

Question 36

What is an example of a treatment based on the behavioral model of care?

Answer 36

stretches