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Structural Kinesiology Practical 2 > Muscle Exercises and ADL's > Flashcards

Muscle Exercises and ADL's Flashcards

1
Q

List 2 exercises: Rectus Femoris

A
  • Bulgarian Split Squats
  • Walking Lunges
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2
Q

List 2 exercises: Vastus Lateralis

A
  • Step Ups
  • Single Leg Extensions
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3
Q

List 2 exercises: Vastus Medialis

A
  • Single Leg Press
  • Close Stance Squats
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4
Q

List 2 exercises: Vastus Intermedius

A
  • Box Jumps
  • Cycling
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5
Q

List 2 exercises: Biceps Femoris Long Head

A
  • Romanian Deadlifts
  • Good Mornings
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6
Q

List 2 exercises: Biceps Femoris Short Head

A
  • Standing Leg Curls
  • Elevated Bridges
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7
Q

List 2 exercises: Semitendinosus

A
  • Single-leg deadlifts
  • Leg Press (high feet position)
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8
Q

List 2 exercises: Semimembranosus

A
  • Straight Leg Raises
  • Seated Leg Curls
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9
Q

List 2 exercises: Piriformis

A
  • Clamshell (with resistance bands)
  • Supine Piriformis Stretch
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10
Q

List 2 exercises: Adductor Brevis

A
  • Sumo Squats
  • Wide Stance Leg Press
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11
Q

List 2 exercises: Adductor Magnus

A
  • Lateral Lunges
  • Sumo Deadlifts
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12
Q

List 2 exercises: Adductor Longus

A
  • Side Lunges
  • Lateral Band Walks
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13
Q

List 2 exercises: Gracilis

A
  • Side Lying Leg Raises
  • Adductor Ball Squeeze
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14
Q

List 2 exercises: Pectineus

A
  • Seated Leg press
  • Cross Over Leg Extensions
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15
Q

List 2 exercises: Tensor Fascia Latae

A
  • Lateral Band Walks
  • Clamshells
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16
Q

List 2 exercises: Gluteus Maximus

A
  • Hip Thrusts
  • Cable Kickbacks
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17
Q

List 2 exercises: Gluteus Medius

A
  • Single Leg Squats
  • Fire Hydrants
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18
Q

List 2 exercises: Gluteus Minimus

A
  • Single Leg Deadlifts
  • Band Side Steps
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19
Q

List 2 exercises: Sartorius

A
  • Dumbbell Lateral Lunges
  • Seated Leg Raises (turning foot outward)
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20
Q

List 2 exercises: Popliteus

A
  • Stair Master
  • Standing leg curls
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21
Q

List 2 exercises: Plantaris

A
  • Calf Raises
  • Box Jumps
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22
Q

List 2 exercises: Gastrocnemius

A
  • Jump Rope
  • Farmer Walk on toes
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23
Q

List 2 exercises: Psoas Major

A
  • Seated Leg Lifts
  • High Knees
24
Q

List 2 exercises: Iliacus

A
  • Pigeon Pose
  • Low Lunge
25
Q

List 2 exercises: Rectus Abdominus

A
  • Crunches
  • Plank with hip dips
26
Q

List 2 exercises: External Oblique

A
  • Russian Twists
  • Standing Side Crunches
27
Q

List 2 exercises: Internal Obliques

A
  • Bicycle Crunches
  • Woodchoppers
28
Q

List 2 exercises: Transverse Abdominus

A
  • Plank
  • Dead Bugs
29
Q

List 2 ADLs: Rectus Femoris

A
  • Climbing Stairs
  • Walking
30
Q

List 2 ADLs: Vastus Lateralis

A
  • Walking on incline
  • Running
31
Q

List 2 ADLs: Vastus Medialis

A
  • Sitting cross-legged
  • Cycling
32
Q

List 2 ADLs: Vastus Intermedius

A
  • Squatting
  • Walking
33
Q

List 2 ADLs: Biceps Femoris Long Head

A
  • Hiking
  • Cycling
34
Q

List 2 ADLs: Biceps Femoris Short Head

A
  • Sitting
  • Climbing Stairs
35
Q

List 2 ADLs: Semitendinosus

A
  • Bending over
  • Running
36
Q

List 2 ADLs: Semimembranosis

A
  • Climbing stairs
  • Cycling
37
Q

List 2 ADLs: Piriformis

A
  • Standing on one leg
  • Sitting cross legged
38
Q

List 2 ADLs: Adductor Brevis

A
  • Squatting
  • Sitting with legs together
39
Q

List 2 ADLs: Adductor Magnus

A
  • Lunging
  • Walking
40
Q

List 2 ADLs: Adductor Longus

A
  • Sitting with legs together
  • Squating
41
Q

List 2 ADLs: Gracilis

A
  • Cycling
  • Walking
42
Q

List 2 ADLs: Pectineus

A
  • Squatting
  • Lunging
43
Q

List 2 ADLs: Tensor Fascia Latae

A
  • Standing on one leg
  • Hiking
44
Q

List 2 ADLs: Gluteus Maximus

A
  • Sitting
  • Running
45
Q

List 2 ADLs: Gluteus Medius

A
  • Walking
  • Cycling
46
Q

List 2 ADLs: Gluteus Minimus

A
  • Climbing Stairs
  • Standing on one leg
47
Q

List 2 ADLs: Sartorius

A
  • Sitting cross legged
  • Bending over
48
Q

List 2 ADLs: Popliteus

A
  • Squatting
  • Cycling
49
Q

List 2 ADLs: Plantaris

A
  • Standing on tiptoes
  • Jumping
50
Q

List 2 ADLs: Gastronemius

A
  • Standing on tiptoes
  • Running
51
Q

List 2 ADLs: Psoas Major

A
  • Standing up
  • Lunging
52
Q

List 2 ADLs: Iliacus

A
  • Walking
  • Cycling
53
Q

List 2 ADLs: Rectus Abdominus

A
  • Lifting a heavy object
  • Getting out of bed
54
Q

List 2 ADLs: External Oblique

A
  • Putting on shoes
  • Driving
55
Q

List 2 ADLs: Internal Oblique

A
  • Carrying a heavy bag
  • Turning over in bed
56
Q

List 2 ADLs: Transverse Abdominus

A
  • Engaging Core while standing
  • Diaphragmatic Breathing

Structural Kinesiology Practical 2 (7 decks)

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