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Structural Kinesiology Practical 3 > Muscle Exercises and ADL's > Flashcards

Muscle Exercises and ADL's Flashcards

1
Q

Extensor Carpi Radialis Longus - Concentric Exercise

A
  • Wrist extensions with a dumbbell
  • Reverse wrist curls
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2
Q

Extensor Carpi Radialis Longus - ADL’s

A
  • Opening a jar lid
  • Pushing oneself up from a seated position
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3
Q

Extensor Carpi Radialis Brevis - Concentric exercises

A
  • Wrist extensions using a resistance band
  • Cable machine wrist extensions
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4
Q

Extensor Carpi Radialis Brevis - ADL’s

A
  • Turning a doorknob
  • Pouring liquid from a pitcher
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5
Q

Extensor Carpi Ulnaris - Concentric Exercise

A
  • Ulnar deviation with a dumbbell
  • Wrist extensions on an incline board
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6
Q

Extensor Carpi Ulnaris - ADL’s

A
  • Using a hammer
  • Typing on a keyboard
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7
Q

Extensor Digitorum - Concentric Exercise

A
  • Finger extensions against resistance bands
  • Opening a hand gripper
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8
Q

Extensor Digitorum- ADL’s

A
  • Releasing an object from a grip
  • Spreading fingers to put on gloves
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9
Q

Flexor Carpi Radialis - Concentric Exercise

A
  • Wrist curls with a dumbbell
  • Cable machine wrist flexions
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10
Q

Flexor Carpi Radialis - ADL’s

A
  • Turning a key in a lock
  • Scooping food with a spoon
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11
Q

Flexor Carpi Ulnaris - Concentric Exercise

A
  • Ulnar deviation with a resistance band
  • Wrist flexion with ulnar deviation using a dumbbell
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12
Q

Flexor Carpi Ulnaris - ADL’s

A
  • Using a screwdriver
  • Pulling down a car visor
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13
Q

Flexor Digitorum Profundus - Concentric Exercises

A
  • Fingertip push-ups
    = Gripping and squeezing a stress ball
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14
Q

Flexor Digitorum Profundus- ADL’s

A
  • Buttoning a shirt
  • Tying shoelaces
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15
Q

Flexor Digitorum Superficialis - Concentric Exercises

A
  • Hanging from a pull-up bar
  • Farmer’s walks (carrying heavy dumbbells)
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16
Q

Flexor Digitorum Superficialis - ADL’s

A
  • Holding grocery bags
  • Gripping a steering wheel while driving
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17
Q

Palmaris Longus - Concentric Exercises

A
  • Wrist flexion with a light dumbbell
  • Resisted palmar flexion using a therapy putty
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18
Q

Palmaris Longus - ADL’s

A
  • Using a manual can opener
  • Wringing out a wet cloth
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19
Q

Abductor Pollicis Longus - Concentric Exercises

A
  • Thumb abduction against resistance band
  • Radial deviation with a dumbbell
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20
Q

Abductor Pollicis Longus - ADL’s

A
  • Giving a “thumbs up” gesture
  • Unscrewing a bottle cap
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21
Q

Abductor Pollicis Brevis - Concentric exercise

A
  • Thumb abduction with rubber band resistance
  • Opening a clothespin with the thumb
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22
Q

Abductor Pollicis Brevis - ADL’s

A
  • Typing on a smartphone keyboard
  • Pressing the spacebar on a computer keyboard
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23
Q

Adductor Pollicis - Concentric Exercise

A
  • Pinching a clothespin
  • Resistance band thumb adduction
24
Q

Adductor Pollicis - ADL’s

A
  • Holding a pen or pencil
  • Grasping small objects like coins
25
Q

Extensor Pollicis Longus - Concentric Exercise

A
  • Thumb extensions against resistance
  • Extending the thumb while holding a light dumbbell
26
Q

Extensor Pollicis Longus - ADL’s

A
  • Unlocking a smartphone
  • Gesturing “thumbs up”
27
Q

Extensor Pollicis Brevis - Concentric Exercise

A
  • Thumb raises with a rubber band
  • Extending the thumb against gravity while lying on your back
28
Q

Extensor Pollicis Brevis - ADL’s

A
  • Pressing buttons on a remote control
  • Flipping light switches
29
Q

Flexor Pollicis Brevis - Concentric Exercise

A
  • Thumb flexion with therapy putty
  • Thumb presses against a resistance band
30
Q

Flexor Pollicis Brevis - ADL’s

A
  • Using chopsticks
  • Pressing down on a stapler
31
Q

Flexor Pollicis Longus - Concentric Exercise

A
  • Thumb curls with a small weight
  • Resisted thumb flexion using a rubber band
32
Q

Flexor Pollicis Longus - ADL’s

A
  • Zipping up a jacket
  • Using a lighter or matches
33
Q

Opponens Pollicis - Concentric Exercise

A
  • Touching thumb to pinky against resistance
  • Gripping a tennis ball
34
Q

Opponens Pollicis - ADL’s

A
  • Turning pages in a book
  • Picking up small objects like pills
35
Q

Brachioradialis - Concentric Exercise

A
  • Hammer curls
  • Reverse curls
36
Q

Brachioradialis - ADL’s

A
  • Turning a doorknob
  • Using a screwdriver
37
Q

Pronator Quadratus - Concentric Exercise

A
  • Pronation against resistance using a dumbbell
  • Resistance band pronation exercises
38
Q

Pronator Quadratus - ADL’s

A
  • Pouring liquid from a bottle
  • Turning a key in a lock
39
Q

Pronator Teres - Concentric Exercises

A
  • Pronation with a weight plate
  • Cable machine pronation exercises
40
Q

Pronator Teres - ADL’s

A
  • Opening a jar
  • Typing on a keyboard
41
Q

Supinator - Concentric Exercises

A
  • Supination with a dumbbell
  • Resistance band supination exercises
42
Q

Supinator - ADL’s

A
  • Turning a doorknob
  • Using a screwdriver
43
Q

Biceps Brachii - Concentric Exercise

A
  • Standard bicep curls
  • Chin-ups
44
Q

Biceps Brachii - ADL’s

A
  • Lifting groceries
  • Brushing teeth
45
Q

Brachialis - Concentric Exercise

A

Hammer curls
Reverse curls

46
Q

Brachialis - ADL’s

A
  • Pulling open a heavy door
  • Lifting a child
47
Q

Triceps Brachii - Concentric Exercise

A
  • Tricep pushdowns
  • Close-grip bench press
48
Q

Triceps Brachii - ADL’s

A
  • Pushing a shopping cart
  • Getting up from a chair using armrests
49
Q

Anconeus - Concentric Exercises

A
  • Tricep kickbacks
  • Overhead tricep extensions
50
Q

Anconeus - ADL’s

A
  • Pushing a door open
  • Reaching behind to scratch back
51
Q

Deltoid - Concentric Exercise

A
  • Lateral raises (for lateral deltoid)
  • Overhead press (for anterior deltoid)
52
Q

Deltoid - ADL’s

A
  • Reaching for an object on a high shelf
  • Putting on a jacket
53
Q

Coracobrachialis - Concentric Exercise

A
  • Assisted pull-ups
  • Dumbbell front raises
54
Q

Coracobrachialis - ADL’s

A
  • Lifting a briefcase
  • Combing hair
55
Q

Pectoralis Major - Concentric Exercise

A
  • Push-ups
  • Bench press
56
Q

Pectoralis Major - ADL’s

A
  • Hugging someone
  • Pushing a revolving door

Structural Kinesiology Practical 3 (2 decks)

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