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Flashcards in Joint actions Deck (75):
1

Shoulder muscle

Deltoids

2

Deltoid prime movement

Shoulder flexion, extension, abduction, horizontal abduction

3

Deltoid single action

Anterior, lateral, posterior raises; rotation

4

Deltoid multi action

Push ups, upright rows

5

Deltoid stability

Planks, hovers

6

Front of upper arm muscle

Biceps

7

Biceps prime movement

Elbow flexion

8

Biceps single action

Curls

9

Biceps multi action

Pullups, rows

10

Biceps stability

Bent arm hangs

11

Back of upper arm muscle

Triceps

12

Triceps prime movement

Elbow extension

13

Triceps single action

Kickbacks

14

Triceps multi action

Dips, push ups, presses

15

Triceps stability

Planks

16

Lower arm muscle

Small flexors and extensors

17

Lower arm prime movements

Wrist and finger flexion and extension, forearm supination and pronation, wrist abduction and adduction

18

Lower arm single action

Wrist curls and extensions, wrist abduction and adduction

19

Lower arm multi action

Rotation curls

20

Lower arm stabilization

Weight-bearing or weight-holding with wrist in neutral

21

Chest muscle

Pectorals

22

Pec prime movement

Horizontal shoulder flexion and adduction, medial arm rotation

23

Pec single action

Flys

24

Pec multi action

Bench press, pull ups

25

Pec stabilization

Planks, hovers

26

Upper mid back muscles

Trapezius and rhomboids

27

Traps/rhomboid prime movement

Scapular elevation, adduction, and retraction

28

Traps/rhomboid single action

Straight arm scapular retraction

29

Traps/rhomboid multi action

Row, overhead press

30

Traps/rhomboid stability

Reverse planks

31

Mid back muscles

Latissimus dorsi

32

Lats prime movement

Shoulder joint adduction and extension

33

Lats multi action

Rows and pull ups

34

Lats stability

Bent arm hangs, side planks

35

Anterior torso muscles

Rectus abdominus, obliques

36

Anterior torso prime movement

Spinal flexion, lateral flexion and rotation

37

Anterior torso multi action

Rows and pull ups

38

Anterior torso stability

V sits, supine leg press, plank, hover, exercises in unsupported hip flexion

39

Posterior torso muscles

Erector spinae

40

Posterior torso prime movement

Spinal extension

41

Posterior torso multi action

Prone//hands on knees: opposite arm and leg lifts

42

Posterior torso stability

V sits, reverse planks, exercises in unsupported hip flexion

43

Butt muscles

Glutei

44

Glutes prime movement

Hip extension, external rotation

45

Glutes single action

Rear leg lifts

46

Glutes multi action

Lunges and squats

47

Glutes stability

Standing balance work, reverse planks

48

Anterior thigh muscles

Iliopsoas, quadriceps

49

Soas/quad prime movement

Hip flexion, knee extension

50

Soas/quad single action

Knee extension, single straight leg raises

51

Soas/quad multi action

Lunges and squats

52

Soas/quad stability

Standing balance, wall sits

53

Posterior thigh muscle

Hamstrings

54

Hamstring prime movement

Knee flexion, hip extension

55

Hamstring single action

Hamstring curls, rear leg lifts

56

Hamstring multi action

Lunges and squats

57

Hamstring stability

Standing balance work, reverse planks

58

Outer thigh muscles

Gluteus medius and tensor fasciae latae

59

Outer thigh prime movement

Hip abduction

60

Outer thigh single action

Abduction side leg lifts

61

Outer thigh stabilization

Single leg squats, single leg balance work, side planks

62

Inner thigh muscles

Hip adductors

63

Inner thigh prime movement

Hip adduction

64

Inner thigh single action

Adduction leg lifts

65

Inner thigh multi action

Plie squat with drag

66

Inner thigh stability

Single leg squat, single leg balance

67

Anterior lower leg muscles

Tibialis

68

Tibialis prime movement

Dorsi flexion

69

Tibialis single action

Toe raises

70

Tibialis stability

Walking on heels

71

Posterior lower leg muscles

Gastrocnemius, soleus

72

Calf prime movement

Plantar flexion

73

Calf single action

Heel raises

74

Calf multi action

Jump

75

Calf stability

Walking/balancing on toes