Part 1 Flashcards
aerobic exercise
vigrorous exercise that results in oxygen consumption (50-85% of max) and heart rate (60-90% of max) and maintains this level for at least 15-20 minutes
aerobic exercise refers to?
cyclic movements caused by the contraction of large muscle masses relying on aerobic energy pathways
target HR equation
220-age=estimated max HR
estimated max HR-resting HR= X
X(0.75)+resting HR= target HR
williams approach
most LBP is acquired by walking upright in a straight position
all activities should be geared to reducing lumbar lordosis
“normal posture”
knees bent and torso slightly bent forward
williams flexion exercises.
- knees bent, lying supine, rolling to a sitting position while flexing lumbar spine
- lie supine with lumbar spine against floor
- lie supine, bring knees to chest
- sit with legs straight in front, reach for toes
- runner’s stretch (flexing lumbar spine)
- stand and slowly bend down into standing fetal position
makenzie approach
spinal assessment and therapy based on the behavior of pain and mechanical response to dynamic and static loading
postural pain syndrome
end range stress of normal structures
dysfunctional pain syndrome
end range stress leading to contracted or adherent structures
derangement pain syndrome
anatomical disruption or displacement of structure (herniated disc)
plyometrics exercise examples
any exercise which a muscle is contracted eccentrically then immediately concentrically
push up with a clap in between
jump, hop, bound, box drills, depth jumps
what are the 3 phases of the stretch-shortening cycle (SSC)?
eccentric
amortization
concentric
acute care management should be done when?
first 4 weeks
recover care management should be done when?
after 4 weeks
when is chronic phase considered?
after 12 weeks
open chain exercise
perfromed typically where the hand or foot is free to move
describe open chain exercise
non-weight bearing, with movement occuring at the elbow or knee joint
if there is weight applied it is applied to the distal portion of the limb
open chain exercise examples
bench press
biceps curl
leg extensions
straight leg raisers
closed chain exercise
where hand or foot is fixed and cannot move. typically weight bearing
examples of closed chain exercises
pushups handstand pushups pull ups squats lunges
What is the relationship between external demand and functional capacity?
the higher the external demand, with the least conditioned leads to injury
lower cross syndrome
tight iliopsoas, rectus femoris, TFL, adductor group, errector spinae, gastrocnemius, soleus
weak abdominals
weak glutes
upper cross syndrome tight muscles
pectoralis major pectoralis minor levator scapulae teres major upper trapezius anterior deltoid subscapularis latissimus dorsi teres major SCM scalene rectus capitis
lower cross syndrome results in?
anterior rotation of pelvis
increased lumbar lordosis
hips in flexion
knees may be hyperextended
what is the iliopsoas action at the origin?
flexes hip joint by flexing femur on trunk as in supine alternate leg-raising and may assisst in lateral rotation and abduction of hip joint
what is the iliopsoas action at the insertion?
bilateral: flexes hip joint by flexing trunk on femur, as in sit-up from supine position
rectus femoris (quadriceps)
extends knee joint and rectus femoris portion flexes the hip joint
TFL action
abducts, flex, medially rotates hip joint
adductor group action, what muscles are included?
adducts lower limb
lower adductors, adductor magnus, adductor longus, adductor brevis
erector spinae action
extension of vertebral column in lower thoracic area; draws ribs downward
gastrocnemius action
plantar flees ankle joint and assists in flexion of knee joint
soleus action
plantar flexes ankle joint
weak/inhibited muscles in lower cross syndrome
rectus abdominus oblique gluteus max gluteus med hamstrings
common injuries with someone who has lower cross syndrome?
low back pain
knee pain
hamstring strains
rectus abdominus action
vertebral column by approximating thorax and pelvis anteriorly
rectus abdominus action with pelvis fixed
thorax will move toward pelvis
rectus abdominus action with thorax fixed
pelvis will move toward thorax
what are the different fibers in the oblique abdominal group?
external anterior fibers external lateral fibers internal lower internal fibers internal upper anterior fibers internal lateral fibers
what do the oblique abdominals do bilaterally?
flex the vertebral column
support and compress abdominal visceral
what does the oblique abdominals do unilaterally?
rotate vertebral column, bringing thorax forward or pelvis backward
general action of glute max
extend and laterally rotate hip joint
lower fibers of glute max do what?
assisst in adductors of hip joint
upper fibers of glute max do what?
assist abductors in hip joint
glute meduis generally does what?
abducts hip joint
anterior fibers of glute medius do what?
medially rotate and may assisst in flexion of hip joint
posterior fibers of glute medius do what?
laterally rotate and may assist in extension
semitendinosus and semimembranosus action
flexes and medially rotates knee joint
extends and assists in medial rotation of hip joint
long and short head of biceps femoris action
flex and laterally rotate knee joint
long head extends and assists in lateral rotation of hip joint
origin pectoralis major action
adducts and medially rotates humerus
insertion pectoralis major action
may assist in elevating the thorax, (forced inspiration)
in crutch walking or parallel-bar wok, it will assist in supporting the weight of the body
pactoralis minor origin action
tilts scapula anteirorly (rotates the scapula about a coronal ais so coracoid process moves anteirorly and caudally while inferior angle moves posteriorly and meidally)
pectoralis minor insertion with scapula fixed action
assists in forced inspiration
levatorscapulae origin action
elevates scapula, assists in rotation so that the glenoid cavity faces caudally
levator scapulae insertion fixes, unilateral action
laterally flexes the cervical vertebrae, and rotates toward the same side
levator scapulae insertion fixes, bilateral action
may assist in extension of cervical spine
teres major action
internal rotation, adducts, extends the shoulder joint
upper trapezius origin fixed action
adduction of scapula (middle fibers, stabilized by upper and lower fibers)
rotation of scapula so glenoid cavity faces cranially (upper and lower fibers, middle fibers stabilize)
upper fibers elevate
lower fibers depress scapula
general action of upper trapezius
elevation of clavicle
accessory muscle of respiration
anterior deltoid action
abduction of shoulder joint
anterior fibers flex and in supine position medially rotate shoulder joint
subscapularis action
internal rotation of shoulder joint
stabilizes head of humerus in glenoid cavity during movements of this joint
what is the action of latissimus dorsi at the origin when it’s fixed?
internal rotation, adducts, and extends shoulder joint
depresses shoulder girdle and assists in lateral flexion of the trunk
what is the action of the latissimus dorsi at the insertion while fixed?
assists in tilting pelvis both anteriorly and laterally
what is the action of the latissimus dorsi bilaterally?
assists in hyperextending the spine and anteriorly tilting pelvis or flexing spine, depending on relation to axes of motion
may also act as an accessory muscle of respiration
what is the action of SCM, scalenes adn rectus capitis anterior bilaterally? unilaterally?
bilaterally: flexion of head
unilaterally: rotation of head
long, weak muscles
rhomboids lower trap serratus anterior posterior deltoid teres minor infraspinatus posterior deltoid longus coli longus capitis
rhomboid action
adduct and elevate scapula
rotate scapula so glenoid cavity faces caudally
lower traps action
adduction, depression, assistance with lateral rotation of scapula
serratus anterior orgin fixed
abducts scapula, rotates inferior angle laterally and glenoid cavity canailly, holds medial border of scapula firmly against rib care
lower fibers may depress scapula, upper fibers may elevate it slightly
insertion of serratus anterior fixed
scapula stabilized in adduction, serratus may act in forced inspiration
posterior deltoid action
abduction of shoulder sjoint
teres minor action
external rotation of shoulder joint
stabilizes head of humerus in glenoid cavity during movements of this joint
infraspinatus action
external rotation of shoulder joint
stabilizes head of humerus in glenoid cavity during movements of the joint
longus colli action bilaterally? unilaterally?
bilaterally: flexion
unilaterally: rotation
types of contractions
isometric
isotonic
isokinetic
isometric contraction
muscle contraction with no change in its length and no joint movement as when 2 opposing muscles contract in opposite directions
example of isometric contraction
patient clasps one hand into the other and pull in opposite directions to one another
isotonic contraction
muscle is contracted by changing its length
there is joint movement against a constant weight
what are the types of isotonic contractsions?
concentric
eccentric
concentric isotonic contraction
shortening of the muscle as in flexing the forearm producing contraction of biceps
eccentric isotonic contraction
muscle lengthens while tension is maintained
after forearm is flexed you then extend the forearm agaisnt resistance
isokinetic contraction
muscle changes in length while a constantly changing pressure or resitance is offered to the muscle at a constant speed through full ROM
example of isokinetic contraction
exercising muscles using a Cybex machine
contractions rules of 10
10 contractios 10 relaxations 10 reps 10 sets 10 angles
