RemEx

Question 1

what is an isometric exercise?

Answer 1

it is type of strength training that engages muscle in a static position, the muscle doesn’t change length.

Question 2

what is an isotonic exercise?

Answer 2

it is a type of strength training where the muscle changes length while generating a consistent force

Question 3

what is eccentric exercise?

Answer 3

type of movement where the muscle lengthens while under tension. (extending the muscle)

Question 4

what is concentric exercise?

Answer 4

type of movement where the muscle shortens while generating a force (contracting the muscle)

Question 5

isotonic strengthening exercise for the biceps?

Answer 5

Bicep Curls
Hammer Curls

Question 6

Isometric strengthening exercise for biceps

Answer 6

Bicep curl hold
Bicep curl against wall

Question 7

Isotonic strengthening for triceps

Answer 7

Tricep Dips
Overhead tricep extensions
Skull crushers

Question 8

Isometric strengthening for triceps

Answer 8

tricep dips hold
wall push up hold

Question 9

Isotonic strengthening for deltoids

Answer 9

Dumbell shoulder press
Lateral raises
front raises

Question 10

Isometric strengthening for deltoids

Answer 10

lateral raise hold
front raise hold

Question 11

isotonic strengthening for infraspinatus

Answer 11

~external rotations with dumbbell
(keep elbows flexed to 90 and upper arm close to body, externally rotate forearm )
~ reverse fly

Question 12

Isotonic strengthening for subscap

Answer 12

Internal rotations with dumbbell
(keep elbows flexed to 90 and keep upper arms close to body, internally rotate forearms)

Question 13

Isotonic strengthening of supraspinatus

Answer 13

Prone y raise
Reverse fly

Question 14

Isometric strengthening of subscap

Answer 14

Isometric internal rotation
(like pec stretch in doorway just put pressure into arm )

Question 15

Isometric strengthening of the supraspinatus

Answer 15

wall pushup hold

Question 16

isometric strengthening for rotator cuff

Answer 16

Isometric shoulder flexion against wall (palms a shoulder height push into the wall)

Question 17

Isotonic strengthening of QL

Answer 17

Side lying leg raises
Standing side bends with dumbell

Question 18

Isometric strength QL

Answer 18

Side plank
Side bend with weight hold
lateral leg raise hold

Question 19

isotonic strength abdominals

Answer 19

Crunches
bicycle crunches
Russian twists
leg raises
flutter kicks
toe touches (lay flat legs up straight)

Question 20

isometric strength abdominals

Answer 20

plank
dead bug holds
hollow body hold (lay on back and with arms over head, lift up arms and legs and hold)
glute bridge hold

Question 21

Isotonic strength hamstrings

Answer 21

lunges
step ups
kettle bell swings

Question 22

Isometric strengthening hamstrings

Answer 22

Glute bridge hold
Hamstring wall hold (sit of floor and push feet into walla with extended knees)
lunge hold
single leg hold (stand on one leg with knee slightly bent)

Question 23

Isotonic strengthening Quads

Answer 23

Squats
Lunges

Question 24

Isometric strengthening quads

Answer 24

wall sit isometric leg extension (sit in chair, contract quad like you are extending the knee but don't actually just into the chair)

Question 25

Isotonic strength gastroc

Answer 25

calf raises

Question 26

isometric strength gastroc

Answer 26

calf raise hold

Question 27

Isotonic strength soleus

Answer 27

seated calf raise

Question 28

Isometric strength soleus

Answer 28

seated weighted calf raise hold

Question 29

Isotonic strength of tib anterior

Answer 29

dorsiflex with resistance band walk on heels toe tapping (keep heels on floor)

Question 30

isometric strength tib anterior

Answer 30

dorsiflex with resistance band hold stand on heels hold

Question 31

Isotonic strength tib post

Answer 31

weighted seated calf raise with foot inversion Inverted heel raises

Question 32

Isometric strength tib post

Answer 32

heel raise with foot inversion hold foot pressed against wall (push into wall with foot inverted and hold)

Question 33

Stretches for biceps

Answer 33

extend arms out infront of you with palms facing forward slowly rotate your palms to face backward and gently stretch your arms behind you

Question 34

Stretch for triceps

Answer 34

raise one arm overhead and bend the elbow placing your hand between your shoulder blades reach your opposite hand behind your back to grab your elbow and gently pull it down and back

Question 35

Deltoid stretch

Answer 35

stretch one arm across the front of you and pull with the other hand

Question 36

Pec stretch

Answer 36

Doorway stretch

Question 37

Isotonic strength pecs

Answer 37

Push ups

Question 38

Isometric strength pecs

Answer 38

push up hold half way chest squeeze (press the palms of hands into each other)

Question 39

Stretch of QL

Answer 39

Side bend stretch

Question 40

Stretching abdominals

Answer 40

cobra lying spinal twists (lie on back, arms out like a t, knees flexed and lower knees to one side then the other)

Question 41

Stretching quads

Answer 41

Heel to glute

Question 42

Stretch for hamstring

Answer 42

Standing hamstring stretch (step one leg forward, keep straight, put heel on ground foot dorsiflexed, hinge a the hip putting pressure into the hamstrings

Question 43

Stretch tib anterior

Answer 43

Wall stretch (Stand with foot one foot away from wall, place hands on the wall, step back into one foot staying on your toes and pushing into the floor and hold)

Question 44

Stretch tib post

Answer 44

wall stretch (put toe against wall and step into it)

Question 45

Stretch for gastroc

Answer 45

Seated calf stretch (sit on floor and loop towel around ball of foot and pull towards your body)

Question 46

What is the sequence for strengthening

Answer 46

8-12 reps 2-3 sets 1-2 times per day

Question 47

what is the sequence for stretching

Answer 47

slow and hold for 30 seconds (can be 3x10 sec, 2x15 sec, etc) twice a day