RemEx Flashcards
what is an isometric exercise?
it is type of strength training that engages muscle in a static position, the muscle doesn’t change length.
what is an isotonic exercise?
it is a type of strength training where the muscle changes length while generating a consistent force
what is eccentric exercise?
type of movement where the muscle lengthens while under tension. (extending the muscle)
what is concentric exercise?
type of movement where the muscle shortens while generating a force (contracting the muscle)
isotonic strengthening exercise for the biceps?
Bicep Curls
Hammer Curls
Isometric strengthening exercise for biceps
Bicep curl hold
Bicep curl against wall
Isotonic strengthening for triceps
Tricep Dips
Overhead tricep extensions
Skull crushers
Isometric strengthening for triceps
tricep dips hold
wall push up hold
Isotonic strengthening for deltoids
Dumbell shoulder press
Lateral raises
front raises
Isometric strengthening for deltoids
lateral raise hold
front raise hold
isotonic strengthening for infraspinatus
~external rotations with dumbbell
(keep elbows flexed to 90 and upper arm close to body, externally rotate forearm )
~ reverse fly
Isotonic strengthening for subscap
Internal rotations with dumbbell
(keep elbows flexed to 90 and keep upper arms close to body, internally rotate forearms)
Isotonic strengthening of supraspinatus
Prone y raise
Reverse fly
Isometric strengthening of subscap
Isometric internal rotation
(like pec stretch in doorway just put pressure into arm )
Isometric strengthening of the supraspinatus
wall pushup hold
isometric strengthening for rotator cuff
Isometric shoulder flexion against wall (palms a shoulder height push into the wall)
Isotonic strengthening of QL
Side lying leg raises
Standing side bends with dumbell
Isometric strength QL
Side plank
Side bend with weight hold
lateral leg raise hold
isotonic strength abdominals
Crunches
bicycle crunches
Russian twists
leg raises
flutter kicks
toe touches (lay flat legs up straight)
isometric strength abdominals
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
Isotonic strength hamstrings
lunges
step ups
kettle bell swings
Isometric strengthening hamstrings
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)
Isotonic strengthening Quads
Squats
Lunges
Isometric strengthening quads
wall sit
isometric leg extension (sit in chair, contract quad like you are extending the knee but don’t actually just into the chair)
Isotonic strength gastroc
calf raises
isometric strength gastroc
calf raise hold
Isotonic strength soleus
seated calf raise
Isometric strength soleus
seated weighted calf raise hold
Isotonic strength of tib anterior
dorsiflex with resistance band
walk on heels
toe tapping (keep heels on floor)
isometric strength tib anterior
dorsiflex with resistance band hold
stand on heels hold
Isotonic strength tib post
weighted seated calf raise with foot inversion
Inverted heel raises
Isometric strength tib post
heel raise with foot inversion hold
foot pressed against wall (push into wall with foot inverted and hold)
Stretches for biceps
extend arms out infront of you with palms facing forward
slowly rotate your palms to face backward and gently stretch your arms behind you
Stretch for triceps
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
Deltoid stretch
stretch one arm across the front of you and pull with the other hand
Pec stretch
Doorway stretch
Isotonic strength pecs
Push ups
Isometric strength pecs
push up hold half way
chest squeeze (press the palms of hands into each other)
Stretch of QL
Side bend stretch
Stretching abdominals
cobra
lying spinal twists (lie on back, arms out like a t, knees flexed and lower knees to one side then the other)
Stretching quads
Heel to glute
Stretch for hamstring
Standing hamstring stretch (step one leg forward, keep straight, put heel on ground foot dorsiflexed, hinge a the hip putting pressure into the hamstrings
Stretch tib anterior
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)
Stretch tib post
wall stretch (put toe against wall and step into it)
Stretch for gastroc
Seated calf stretch (sit on floor and loop towel around ball of foot and pull towards your body)
What is the sequence for strengthening
8-12 reps
2-3 sets
1-2 times per day
what is the sequence for stretching
slow and hold for 30 seconds
(can be 3x10 sec, 2x15 sec, etc)
twice a day
