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CES > Muscle Actions > Flashcards

Muscle Actions Flashcards

1
Q

Extrinsic Muscles of Foot/Ankle

Inverters

A

Anterior Tibialis
Posterior Tibialis
Soleus

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2
Q

Extrinsic foot/ankle;
complex
Evertors

A

Fibularis brevis
Fibularis longus
Gastrocnemius

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3
Q

Coupled motion of ankle joint

Dorisflexion + Abduction ==

A

Unlocked/loading

External rotation

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4
Q

Coupled motion of ankle joint

Planter Flexion +Adduction

A

Locked / unloaded
Internal rotation
Force production

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5
Q

Feet turned out

Inhibit /lengthen

A

Soleus
Lateral Gastrocnemius
Biceps femoris
Possible TFL

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6
Q

Feet turned out

Activate

A

Medial Gastrocnemius

Knee flexion–.tibial rotation target medial hamstring

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7
Q

Overpronation

Inhibit/lengthen

A

Fibularis complex
Gastrocnemius
TfL

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8
Q

Overpronation

Activation

A

Antetior Tibialis
Glute med.
Short foot

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9
Q

Heel Rise

Inhibit/lengthen

A

Gastrocnemius/soleus

Quads

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10
Q

Heel rise

Activation

A

Anterior Tibialis

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11
Q

Knee corrective exercise

Inhibit/lengthen

A 
Adductor
Biceps femoris
Fibularis complex 
Gastrocnemius 
Piriformis
Quads
Soleus 
TfL
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12
Q

Knee complex Corrective

Isolated strengthening

A 
Adductor(varus)
Anterior Tib
Core stabilizers 
Glutes Max/med
Medical Ham (semitendinosus)
Post Tib
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13
Q

Knee exercises Intergraph phase

A 
Lateral tube walking
Lunge to balance
SL squat
Squat with ball between knees (varus)
Squat with band (vagus)
Step up to balance 
Wall jump
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14
Q

Knee valgus

Inhibit/lengthen

A

Adductors
Biceps femoris short head
TfL

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15
Q

Knee Valgus

Active

A

Glute max and med.

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16
Q

Knee Varus

Inhibit/lengthen

A

Adductor magus
Piriformis
Tfl

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17
Q

Knee Varus

Active and intergrate

A

Adductors
Glute max
Medial Hams

Squat with ball in knees
Wall jump

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18
Q

Knee Dominance

Inhibit/lengthen

A

Quads

Soleaus

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19
Q

Knee dominance

Active/intergrate

A

Corr stabilizers
Gkute Max

D
Squat pattern
Wall jump

20
Q

LPHC

Inhibit/lengthen

A 
Adductors
Biceps femoris 
Gastrocnemius/soleus 
Hams
Lats
Priformis 
Rectus femoris
Tfl
21
Q

LPHC

Active strength

A 
Adductors 
Ant Tibialis 
Core stabilize 
Glute max/med
Hams
Hip flex complex
Lats
Rectus abdomen 
Spinal extensor
22
Q

LPHC

Integrated exercises

A 
Ball wall squat with overhead press
Cable squat to row
Lateral tube walking
Lunge to OH press
Step to OH press
23
Q

Excessive forward lean

Inhibit/lengthen

A

Gastrocnemius/soleus
Rectus femoris
TFL

Lengthen also
Abs
Gastrocnemius/soleus
Hip flex complex

24
Q

Excessive forward lean
Active isolate strength
And intergrate exercises

A

Anterior Tibialis
Core stabilizers
Glute Max

Wall wall squat with OH press

25
Q

Anterior pelvic tilt

Inhibit/lengthen

A

Rectus femoris
Lats
TFL

Hip flexors complex
Lats
Erector Spinea

26
Q

ATP
Active strengthen
Integrated exercises

A

Ab complex core stabilizers
Glutes max

Squat to row

27
Q

PPT
Inhibition
Lengthen

A

Adductor Mags
Hams complex
Piriformis

Ab complex
Adductor mag
Ham complex

28
Q

PPT
Active strenth
Integrated exercises

A

Erector spinae
Glute max
Hip flexors

Ball wall squat with OH press

29
Q

Weight shift

Inhibit/lengthen

A 
Oppisite side:
Biceps femoris
Gastrocnemius/soleus 
Piriformis
Sam side:
Adductor complex
TfL
30
Q

Weight shift
Active
Intergrate

A

Core stabilizers
Opposite side : adductors
Same side: glute med

Step up OH cable press

31
Q

Thorasic & Shoulders

Inhibit/lengthen

A 
Biceps Brachi
Lats
Levetar scapi
Pecs
Thorasic spine
Upper traps
32
Q

Thorasic
Shoulders
Activate
Intergrate exercises

A 
Ball Combo 1&2
Cobra
Push ups
Rotator cuff exercises 
Scapation

Pulling progression
Pushing progression
Single leg RDL to PNF pattern
Squat to row

33
Q

Arms fall
Inhibt
Lengthen

A

Lats
Pecs
Thorasic

34
Q

Arms Fall
Activate
Intergrate

A

Rhomboids
Traps mid/lower

Squat to row

35
Q

Shoulder elevation
Inhibition
Lenthen

A

Levator Scapi
Pec minor
Upper traps

36
Q

Shoulder elevation
Active
Intergrate

A

Lower trap
Serratus

Single leg rdl with PNF

37
Q

Scap winging
Inhibit
Lengthen

A

Lats
Pec minor
Upper traps

38
Q

Scap winging

Activate
Integrate

A

Serratus anterior
Trap mid Lower

One arm cable chest press

39
Q

Closed pack position of shoulder

A

Glenohumeral joint 90 degrees

Full external rotation

40
Q

Cervical corrective strategy
Inhibition
Lengthen

A 
Cervical extensor (suboccipitals)
Levator Scapi 
Sternocleidomastoid 
Thorasic 
Upper traps

Scalanes

41
Q

Cervical corrective strategy
Active
Intergrate

A

Cobra progression
Deep cervical flexors (chin tucks)
Scap retractions

Ball combo 1 &2
Lunge to scapation
Scap progression
Squat to row

42
Q

Forward head
Inhibit
Lengthen

A 
Cervical extensor (suboccipitals)
Upper traps
Levator Scapi 
Sternocleidomastoid 
Thorasic

Bilateral lengthen

Note: scalenes will be lenthen with upper traps and Sternocleidomastoid

43
Q

Forward head
Active
Intergrate

A

Cervical flexors
Mid - low traps
Rhomboids

Squat to scaption
Lunge to scap
Squat to row
Ball combo quadruped chin tucks w ball

44
Q

Cervical side note

Rewarding trap muscles

A

Greatest level of mid to low traps activates
At 90 - 125 degrees of shoulder AB ductipn

Means horizontal rows ans scapation progressions

45
Q

Key muscles of the knee

A

Adductor complex

Gastrocnemius/soleus

Gluteus maximus and medius

Medial and lateral hamstrings complexes

Quadriceps

Tensor fascia latae (TFL)/IT-band

46
Q

Tri planer motion of foot and ankle

A

Dorsiflexion + Foot abduction + Eversion = Pronation = Unlocked rearfoot = Force absorption
Plantar flexion + Foot adduction + Inversion = Supination = Locked rearfoot = Force production

CES (3 decks)

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