Unit II Movements

Question 1

Which muscles work with flexion? (11)

Answer 1

• Psoas Major
• Iliacus
• Tensor Fasciae Latae
• Sartorius
• Rectus Femoris
• Gluteus Medius (anterior fibers)
• Gluteus Minimus
• Adductor Longus
• Pectineus
• Adductor Brevis
• Adductor Magnus

Question 2

What muscles work with extension? (6)

Answer 2

• Biceps Femoris Long Head
• Semitendinosus
• Semimembranosus
• Gluteus Maximus (all fibers)
• Adductor Magnus (posterior fibers)
• Gluteus Medius (posterior fibers)

Question 3

What muscles work with medial/internal rotation? (10)

Answer 3

• Gluteus Medius (anterior fibers)
• Gluteus Minimus
• Tensor Fasciae Latae
• Adductor Magnus
• Adductor Longus
• Adductor Brevis
• Pectineus
• Gracilis
• Semitendinosus
• Semimembranosus

Question 4

What muscles work with lateral/external rotation? (7)

Answer 4

• Gluteus maximus (all fibers)
• Piriformis
• Gluteus medius (posterior fibers)
• Psoas Major
• Iliacus
• Sartorius
• Biceps Femoris (long head)

Question 5

What muscles work with abduction? (6)

Answer 5

• Gluteus maximus (all fibers)
• Gluteus medius (all fibers)
• Gluteus minimus
• Tensor Fasciae Latae
• Sartorius
• Piriformis

Question 6

What muscles work with adduction? (6)

Answer 6

• Adductor longus
• Adductor magnus
• Adductor brevis
• Pectineus
• Gracilis
• Gluteus maximus (lower fibers)

Question 7

What muscles work with bilateral flexion? (5)

Answer 7

• External oblique
• Iliacus
• Internal oblique
• Psoas Major
• Rectus Abdominus

Question 8

What muscles work with rotation? (2)

Answer 8

• External Obliques
• Internal Obliques

Question 9

What muscles work with lateral flexion? (5)

Answer 9

• External Obliques
• Internal Obliques
• Psoas Major

Question 10

List Hip Flexion ADL’s

Answer 10

• Walking up stairs
• Getting into a tall bed
• Getting into the car

Question 11

List Hip Flexion concentric exercises.

Answer 11

• Sit ups
• Banded marches
• Banded Bicycles

Question 12

List Hip Extension ADL’s

Answer 12

• Walking
• Shutting a car door
• Reaching

Question 13

List Hip Extension concentric exercises.

Answer 13

• Donkey Kicks
• Kettle Bell Swings (at the top)
• Squats (at the top)
• Deadlifts (at the top)
• Romanian Deadlifts (at the top)

Question 14

List Medial/Internal Rotation ADL’s

Answer 14

• Chasing a cat (cutting)
• Washing outside of legs

Question 15

List Medial/Internal Rotation concentric exercises.

Answer 15

• Wall sit squeeze (pilates ball)
• Adductor Sway in a Squat
• Sumo squat (bring knees in)

Question 16

List Lateral/External Rotation ADL’s

Answer 16

• Putting on socks/shoes (knees out)
• Putting on pants

Question 17

List Lateral/External Rotation concentric exercises.

Answer 17

• Seated clamshell
• Clamshells
• Fire Hydrants

Question 18

List Hip ABduction ADL’s

Answer 18

• Scooting past people
• Pushing ice under fridge
• Kicking cat of leg

Question 19

List Hip ABduction concentric exercises.

Answer 19

• Banded Leg Lifts
• Banded Side Steps
• Monster Walks

Question 20

List Hip ADduction ADL’s

Answer 20

• Kicking ball to dog
• Holding door w/ leg
• Closing a door

Question 21

List Hip ADduction concentric exercises.

Answer 21

• Leg pulls (with band pulling laterally)

Question 22

List Hip/Abdominal Rotation ADL’s

Answer 22

• Vacuuming
• Turning in bed
• Looking over shoulder when driving

Question 23

List Hip Rotation concentric exercises.

Answer 23

• Russian Twists
• Wood Chops
• Bicycle Crunches

Question 24

List Abdominal Lateral Flexion ADL’s

Answer 24

• Sneezing and Coughing
• Loading the dishwasher
• Stepping sideways into shower

Question 25

List Abdominal Lateral Flexion concentric exercises.

Answer 25

• Side bends
• Oblique Crunches