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ECOS FINAL > Exercise Prescription > Flashcards

Exercise Prescription Flashcards

1
Q

1 MET=

A

energy expenditure while sitting at rest

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2
Q

light activity

A

<3 METS

non-sedentary walking behavior (slow walking, cooking, light household chores

2mph or less

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3
Q

moderate activity

A

3-6 METS

walking briskly, tennis, raking

2.5-4 mph

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4
Q

vigorous activity

A

6+ METS

running, carrying, shoveling snow , taking strenuous fitness classes

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5
Q

MET means

A

metabolic equivalent of task

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6
Q

what is the recommendation for children physical activity

A

stay physically active throughout the day

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7
Q

what is the recommendation for children 6-17 physical activity

A

60 minutes or more of daily activity

aerobic activity with vigorous intensity at least 3 days per week (running)

muscle strengthening 3 days a week (playing on the playground equipment)

bone strengthening 3 days a week (running, jumping)

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8
Q

adults physical activity recommendations

A

150-300 minutes per week of moderate intensity

OR

75-150 minutes per week of vigorous intensity

muscle strengthening 2 or more days

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9
Q

older adults physical activity recommendations

A

150-300 minutes per week of moderate activity or 75-150 minutes of vigorous physical activity

muscle strengthening 2 times a week

**considering their limitations

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10
Q

pregnancy and post party physical activity recommendations

A

150 minutes per week of moderate activity

if you were to have done vigorous activity before pregnancy; continue this

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11
Q

adults with chronic diseases or disabilities physical activity recommendation

A

150-300 minutes moderate intensity or 75-150 minutes per week of vigorous intensity

muscle strengthening 2 or more days a week

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12
Q

sherringtons law of reciprocal innervation

A

when a muscle contracts its direct antagonist relaxes inn equal extent allowing smooth muscle movement

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13
Q

sherringtons law applied to posture

A

US LPCS- hypertonic muscles

upper trap
sternocleidomastoid
levator scapulae
pectoralis muscles
cervical erector spinae
scalene

TLDR- hypotonic muscles

trap (lower/mid) , latissimus, deep cervical flexors, rhomboids

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14
Q

upper trapezius does what

A

elevates scapulae

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15
Q

which muscle in the body is most likely to develop a tender point

A

upper trapezius

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16
Q

upper trapezius causing a headache would be located where

A

occiput and or side of head near the temple

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17
Q

sternocleidomastoid does what

A

pulls head forward

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18
Q

the SCM clavicular head is rich in _ which informs the CNS where the head is with respect to the body) so dysfunction leads to _ instability and _ disorientation. May veer off to one side while wakings. Refers pain to the _ bilaterally and _

A

proprioceptors

postural

spatial

forehead

ears

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19
Q

sternocleidomastoid sternal head may cause

A

visual and ANS symptoms

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20
Q

levator scapulae does what

A

elevates scapula

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21
Q

hypertonic levator scapula presents with

A

stiff neck with rotation and pain in the base of the neck

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22
Q

pectorals major action

pectoralis minor action

A

major- internal rotation of the shoulder

pectoralis minor- scapula protraction

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23
Q

hypertonic pectorals muscles may cause?

A

chest wall pain with radiation down the arm
nipple hypersensitivity

24
Q

pectoralis muscle hypertonicity is prominent in _ postures with rolled in shoulders, increased _ and _ neck carriage. May entrap the _ nerve and or _ artery leading to _ sided dysethesias

A

slumped postures

kyphosis

anterior neck

brachial

axillary artery

radial

25
Q

there is a positive military posture test in what hypertonic muscle group

A

pectorals military posture test

26
Q

cervical erector spinal action

A

cervical extensions

can cause headache and neck pain

27
Q

if there are recurrent cervical somatic dysfunctions think what muscle as the culprit

A

cervical erector spinae

28
Q

if there are recurrent cervical somatic dysfunctions think what muscle as the culprit

A

cervical erector spinae

29
Q

scalene action

A

elevation of the ribs

30
Q

the scalene may entrap _ _ with dystopias to the _ digit and or _ hands. May also limit thoracic duct return leading to upper extremity swelling. Tenderpoints may cause dystopias to the _ and _finger.

there ill be a positive _ test

A

neuromuscular mubdle

5th

puffy

thumb and index

positive adsons test

(ribs 1-2 somatic dysfunction)

31
Q

mid trapezius action

A

scapular retraction

32
Q

lower trapezius action

A

depress scapula

33
Q

mid and lower trapezius refer pain and tenderness to?

A

upper trap

34
Q

latissimus dorsi action

causes pain where

A

extension, adduction , and internal rotation of humerus

chronic mid thoracic back pain

35
Q

what are the deep cervical flexors

A

longus Colli and longs capitis

recurrent cervical somatic dysfunction (loss of neck stability)

36
Q

rhomboids action

pain where

A

elevation and retraction of the scapula

ache between shoulder blades ( cracking and scrunching should when shoulders moves)

37
Q

hypertonic muscles in the lower body

A

IQTHRPAG

iliopsoas, quadratus lumborum, thoracolumbar erector spinae, hamstrings, rectus femoris, piriformis, adductors, gastroc

38
Q

hypotonic muscles lower body

A

gluteus, vastus medialis, intermedius and lateralis, rectus abdominis , tibialis anterior

39
Q

iliopsoas hypertonicity causes

A

inability to stand straight

L1 or L2 neutral somatic dysfunction

pain referred to back and anterior groin

40
Q

what test is positive in iliopsoas hypertonicity

A

Thomas test

41
Q

quadratus lumborum action

pain from hypertonicity

A

side bending of the trunk and depress rib 12

LBP referred to the groin and hip

42
Q

quadratus lumborum pain may be misdiagnosed as?

A

greater trochanteric burial disorder, exhalation 12th rib, diaphragm restriction

43
Q

thoracolumbar erector spinae action

pain from hypertonicity

A

action: spine extension

pain: low back pain with recurrent segmental facilitation

44
Q

hamstrings action

pain located where

A

hip extension, knee flexion

pain sitting or walking (pain will disturb sleep , referred to posterior thigh )

45
Q

tight hamstring and tight rectus femoris on the opposite sides usually suggest ?

A

pelvic rotation strain in the horizontal plane

46
Q

rectus femoris action

pain where

A

hip flexion and knee extension

pain deep inside the knee

47
Q

thigh adductors refer pain to

A

inguinal ligament, inner thigh, and upper medial knee

48
Q

gastric complex action

pain where

A

plantar flexion

nocturnal leg cramps; pain in upper posterior calf, heel

49
Q

gastroc complex pain can contribute to

A

plantar fasciitis

50
Q

gluteus minimus action

pain location

A

abduction of the femur, internal rotation

pain when arising from chair , pain referred to buttock and lateral posterior thigh (psuedosciatica)

51
Q

what type of gait would someone with gluteus minimus have

what test is positive

A

trendelenburg test

antalgic gait

52
Q

gluteus medius action

pain location

A

abduction of the femur, internal rotation

pain with walking and referral to posterior iliac crest and SI joint

53
Q

positive test in gluteus medius hypertonicity

A

postitive trendelenburg

54
Q

gluteus maximus action

pain location

A

action: hip extensino

pain: when sitting or walking up hill ; antalgic gait

55
Q

vastus medialis, intermedius, and lateralis action

symptoms of hypotonicity

A

action: knee extension

symptoms: buckling of the knee, weakness going up stairs, patellar tracking, imbalance, chondromalacia

56
Q

rectus abdominis action

symptoms hypotonicity

A

action: flex the spine

symptoms: decreased lordosis , constipation

ECOS FINAL (7 decks)

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