Upper Body Exercise Prescription - Kania

Question 1

static stretch

Answer 1

improve overall flexibility

Question 2

dynaimc stretching

Answer 2

improve range of motion and mobility

Question 3

risk with passive stretch

Answer 3

external force stronger than muscle

Question 4

toe lift

Answer 4

strengthen intrinsic foot mm

neutral pelvic rotation
knees soft
lift heels 1 inch - 30 seconds

Question 5

pigeon pose

Answer 5

piriformis active stretch

Question 6

alpha motor neuron

Answer 6

muscle spindle - control muscle length

stretch - discharge - muscle lengthening
contract - spindle silent

Question 7

golgi tendon organ

Answer 7

initiate inhibitory reflex to prevent muscle overload

Question 8

reciprocal innervation and inhibition

Answer 8

flexor contract - extensor lengthen

ipsilateral flexor contract - contralateral flexor lengthen

Question 9

slow twitch fiber

Answer 9

tonic postural mm
oxidative metabolism
high cap density - red
slow speed
type I myosin heavy chain

1 slow fat red ox

Question 10

fast twitch fiber

Answer 10

dynamic muscles
glycolyitic metabolism
fatigue rapidly
low cap density
type II myosin heavy chain

Question 11

psoas muscle

Answer 11

type I - larger cross-section area than type II

type I - cephalad - L1-4 - stabilize lumbar spine

type II - caudal - flexors of hip

Question 12

pelvic clock

Answer 12

use multifides
rotatores
erector spinae

Question 13

muscle dysfunction

Answer 13

postural - hypertonic/short

dynamic - hypotonic/weak

Question 14

lower muscle dysfunction

Answer 14

hip

• weak - gluts
• tight - iliopsoas, rectus femoris, piriformis, adductors, TFL

weak - abdominals
tight - erector spinae

Question 15

upper muscle dysfunction

Answer 15

shoulder

• weak - supra/infraspinatus, deltoid, rhomboid, lower trap, serratus anterior
• tight - levator scap, upper trap, pectorals

weak - longus colli

Question 16

lower crossed syndrome

Answer 16

weak glut
tight hip flexors

weak abdominals

short erector spinae

weak TFL and QL

anterior pelvic tilt - lumbar lordosis

hypermobility lower lumbar

Question 17

short foot

Answer 17

elevate medial arch without curling toes