Skills Test #2

Question 1

Which muscle regions is the neck divided into?

Answer 1

Anterior (frontal) triangle: mandible (jawbone), sternum (breastbone), and sternocleidomastoid muscle.

Posterior (back) triangle: clavicle (collarbone), sternocleidomastoid muscle, and trapezius muscle.

Question 2

Which is the neck extensor stretch? Which muscles does it stretch?

Answer 2

Sit up with back straight, interlock hands on the back of your head, and lightly pull head straight down to touch chin to chest.

It stretches the trap muscles.

Question 3

Which is the neck extensor and rotation stretch? Which muscles does it stretch?

Answer 3

Sit up with back straight, place right hand on back of the head, pull head down and to the right so that it points to the right shoulder (bringing chin as close to right shoulder as possible). Switch.

It stretches the SCM muscle (sternocleidomastoid) and upper trap muscles.

Question 4

What is the neck flexor stretch? Which muscles does it stretch?

Answer 4

Sit up with back straight, interlock hands and place palms on forehead, pull head back so that nose points straight up to the ceiling.

It stretches the SCM muscle (sternocleidomastoid).

Question 5

What is the neck flexor and rotation stretch? Which muscles does it stretch?

Answer 5

Sit comfortably with back straight, place right hand on forehead, pull head back and toward the right so that the head points toward shoulder. Repeat for left side.

It stretches the SCM muscle (sternocleidomastoid).

Question 6

What is the beginner shoulder flexor stretch? Which muscles does it stretch?

Answer 6

Stand upright and interlock fingers, place hands on top of your head, contract your back muscles and pull elbows back toward each other.

It stretches the pectoralis major and minor, and the anterior deltoid.

Question 7

What is the advanced shoulder flexor stretch? Which muscles does it stretch?

Answer 7

Stand upright while facing a doorway or corner, place feet shoulder width apart with one foot slightly in front of the other, raise your arms to shoulder level and place palms on the walls or doorframe with thumbs on top, and lean entire body forward.

It stretches the pectoralis major, anterior deltoid, coracobrachialis, and biceps brachii.

Question 8

What is the shoulder flexor and depressor stretch? Which muscles does it stretch?

Answer 8

Stand upright while forcing a doorway or corner, with feet shoulder-width apart and one foot slightly in front of the other, raise arms high above the head, and place palms on the walls or doorframe. Lean entire body forward.

It stretches the pectoralis major and minor.

Question 9

What is the assisted shoulder and elbow flexor stretch? Which muscles does it stretch?

Answer 9

Stand upright, place feet shoulder width apart with one foot slightly in front of the other, extend both arms parallel to the floor, point hands slightly back, have a partner stand behind you and grab hold of each arm at the wrist. The partner pulls the wrists toward each other while being careful not to overstretch the joint.

It stretches the pectoralis major and minor, anterior deltoid, biceps brachii, and brachialis.

Question 10

What is the seated shoulder flexor, depressor, and retractor stretch? Which muscles does it stretch?

Answer 10

Sit on the floor with legs straight, and with arms kept straight, place palms on the floor, fingers pointed back, about one foot behind hips. While keeping arms straight, lean back toward the floor.

It stretches the pectoralis major and minor, anterior deltoid, coracobrachialis, biceps brachii.

Question 11

What is the beginning shoulder extensor, adductor, and retractor stretch?

Answer 11

Stand upright with feet shoulder width apart, toes pointing straight forward. Wrap your arms around your shoulders as if you were hugging yourself, placing arm on top that is most comfortable. Pull shoulders forward.

It stretches the posterior deltoid, latissimus dorsi, trapezius, and rhomboids.

Question 12

What is the intermediate shoulder extensor?

Answer 12

Stand upright inside a doorway while facing a doorjamb, with the doorjamb in line with the right shoulder. Place feet shoulder-width apart, with the toes pointing straight forward. Bring the left arm across the body toward the right shoulder. Pointing the thumb down, grab ahold of the doorjamb at shoulder level. Rotate trunk in until you feet a stretch in posterior left shoulder. Repeat steps for opposite arm.

It stretches the posterior deltoid, middle deltoid, latissimus dorsi, triceps brachii, middle trapezius, and rhomboids.

Question 13

What is the shoulder adductor stretch?

Answer 13

Stand upright with feet shoulder-width apart. Bring left arm across front of body, with the left hand near right hip. With right hand, grab left elbow. With right hand, try to pull the left elbow down and around right side of body. Repeat steps for opposite arm.

It stretches the posterior deltoid, latissimus dorsi, triceps brachii, and lower middle trapezius.

Question 14

What is the shoulder adductor and extensor stretch?

Answer 14

Squat while facing a doorway, with right shoulder lined up with left side of doorjamb. Stick right arm through doorway. Grab inside of doorjamb at shoulder level with right hand. While keeping right arm straight and feet firmly planted, lower the buttocks toward the floor. Repeat these steps for the opposite arm.

It stretches the posterior deltoid, middle trapezius, triceps brachii, teres major, rhomboids, and infraspinatus.

Question 15

What is the triceps brachii stretch?

Answer 15

Sit in a chair with a back or stand upright with left arm flexed at the elbow. Raise the left arm until the elbow is next to left ear and the left hand is near right shoulder blade. Grasp upper arm just below left elbow with the right hand, and pull or push left elbow behind head and toward the floor. Repeat these steps for the opposite arm.

It stretches the triceps brachii.

Question 16

What is the elbow and wrist flexor stretch?

Answer 16

Stand upright with feet shoulder-width apart, toes pointing straight forward. Stick your left arm out in front of you at shoulder height, with the elbow straight and forearms supinated (turned up). Hyperextend left wrist so that fingers point toward floor. Grab left fingers with right hand and pull fingers back toward elbow. Repeat steps for opposite arm.

It stretches the brachialis, brachioradolis, pronator teres.

Question 17

What is the forearm pronator stretch?

Answer 17

Stand upright with feet shoulder-width, toes pointing straight forward with left hand, grasp a light dumbbell (or pencil). Stick left arm out in front of you at shoulder height, with elbow straight and forearm supinated. Hypersupinate forearm (rotate wrist toward thumb) so that the weighted end of the dumbbell points toward floor. Repeat steps for opposite arm.

It stretches the pronator teres.

Question 18

What is the beginner wrist extensor stretch?

Answer 18

Stand upright with feet shoulder-width apart, toes pointing straight forward. Stick left arm out in front of you at shoulder height, with elbow straight and forearm pronated. Bend left wrist so that fingers point toward floor. Place palm of right hand against knuckles of left hand. While keeping left elbow straight, pull knuckles toward body. Repeat steps for opposite arm.

It stretches the extensor carpi radialis longus and extensor carpi radialis brevis.

Question 19

What is the intermediate wrist extensor stretch?

Answer 19

Kneel on floor. Flex both wrists and place backs of your hands on the floor, hands shoulder-width apart. Point fingers towards knees. While keeping the elbows straight, lean back, bringing the buttocks to the heels, keeping the backs of the hands on the floor.

It stretches the supinator, biceps brachii, extensor carpi radialis longus, extensor carpi ulnaris.

Question 20

What is the wrist radial deviator and extensor stretch?

Answer 20

Assume the starting position by kneeling on the floor with the wrists flexed and the backs of your hands on the floor. Second, instead of pointing the fingers toward the knees, rotate the hands so that the fingers point medially (fingertips point toward each other). Finally, stretch desired muscles by leaning back (buttocks to heels) while keeping backs of the hands on the floor.

It stretches the supinator, biceps brachii, extensor carpi radialis longus, extensor carpi ulnaris.

Question 21

What is the beginner wrist flexor stretch?

Answer 21

Stand upright with feet shoulder-width apart, toes pointing straight forward. Interlock your fingers with the palms pointing out away from the body. With arms at shoulder level, straighten your elbows and push your palms out away from the body as far as you can.

It stretches the flexor digitorium superficialis.

Question 22

What is the finger flexor stretch?

Answer 22

Sit or stand upright. Flex the elbow at a 90-degree angle and extend the wrist as far as possible. Point the fingers upward. With the right hand, push the fingers on the left hand toward the elbow. Repeat these steps for the opposite arm.

It stretches the flexor carpi radialis and flexor carpi ulnaris.

Question 23

What is the wall-assisted finger flexor stretch?

Answer 23

Stand upright about one foot from a wall. Turn the body so that the left shoulder is perpendicular to the wall. Reach out and place the left fingertips on the wall midway between the left hip and left shoulder. While keeping only the left fingertips in contact with the wall, lean toward the wall. Repeat these steps for the opposite arm.

It stretches the flexor carpi radialis and flexor carpi ulnaris.

Question 24

What is the prone lower trunk flexor stretch?

Answer 24

Lie prone (face down) on the floor. Place both hands palms-down. Fingers point forward by each hip. Slowly arch the back, contracting the buttocks. Continue arching the back as you lift your head and chest off the floor without hunching the shoulders.

It stretches the rectus abdominis, external oblique, and internal oblique.

Question 25

What is the standing lower trunk flexor stretch?

Answer 25

Stand upright with the legs 2 to 3 feet apart, with hands on hips. Slowly arch the back, contracting the buttocks and pushing the hips forward. As you continue to arch the back, drop the head back and slide the hands past the buttocks and down the legs. It stretches the rectus abdominis, external oblique, and internal oblique.

Question 26

What is the seated lower trunk extensor stretch?

Answer 26

Sit upright on a chair, with legs separated. Slowly round the upper back and begin to lean forward. Continue to bend at the waist and lower the head and abdomen between the legs and below the thighs. It stretches the lower back.

Question 27

What is the reclining lower trunk extensor stretch?

Answer 27

Lie on the back with the legs extended. Flex the knees and hips, bringing the knees to the chest. Cross the feet at the ankles, and separate the knees so they are at least shoulder-width apart. Grasp the things inside of the knees, and pull the legs down to the chest. It stretches the lower back.

Question 28

What is the beginner lower trunk lateral flexor stretch?

Answer 28

Sit upright in a chair. Interlock the hands behind the head, with the elbows in a straight line across the shoulders. While keeping both elbows back and in a straight line, laterally flex the waist and move the right elbow toward the right hip. Repeat these steps for the opposite side. It stretches the external oblique, internal oblique, and rotatores.

Question 29

What is the intermediate lower trunk lateral flexor stretch?

Answer 29

Stand upright with the feet together and the left side of the body facing a wall about an arms length away. Place the palm of the left hand on the wall at shoulder height. Place heel of right hand at hip joint. While keeping legs straight, contract the buttocks and slightly rotate hips in toward the wall. Use right hand to push right hip toward wall. Repeat these steps for opposite side. It stretches the external oblique, internal oblique, and rotatores.

Question 30

What is the the advanced standing lower trunk lateral flexor stretch?

Answer 30

Stand upright with legs 2 to 3 feet apart, with right foot about 1 foot ahead of left foot. Place both hands near the right hip. Slowly arch the back, contracting the buttocks and pushing the hips forward. As you continue to arch the back, rotate trunk to left and drop the head back toward right side. Slide hands past the right buttock and down the right leg. Repeat these steps for the opposite side. It stretches the rectus abdomens, external oblique, and internal oblique.

Question 31

What is the hip and back extensor stretch?

Answer 31

Lie on your back on a comfortable surface. Bend the right knee, and bring it toward the chest. While keeping the left leg flat, grasp the right knee with both hands, and pull it down toward the chest as far as possible. Repeat this stretch for the opposite leg. Breathing technique: 4 seconds inhale, 4 seconds exhale It stretches the gluteus maximus and erector spinae.

Question 32

What is the beginner seated hip external rotator stretch?

Answer 32

Sit on a couch. Rotate the right leg at the hip, and pull the right foot in to rest flat against the left inner thigh, as close as possible to pelvic area. The outside of lower right leg should rest as possible on surface of the couch. Bend the trunk over toward the right (bent) knee as far as possible until you start to feel a slight stretch (light pain). Keep the left knee down, if possible, as you bend over. As you bend over, reach out with your arms over the right foot. Repeat this stretch for the opposite leg. It stretches gluteus maximus, gluteus medium, and the piriformis.

Question 33

What is the intermediate seated hip external rotator and extensor stretch?

Answer 33

Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh, as close as possible to the pelvic area. Place the hands on the floor next to the thighs. Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot. Repeat this stretch for the opposite leg. It stretches the gluteus medium, gluteus minimus, piriformis, and erector spinae.

Question 34

What is the intermediate seated hip external and external rotator stretch?

Answer 34

Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh, as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg. It stretches the semimembranosus muscle and gastrocnemius.

Question 35

What is the intermediate seated hip external rotator, extensor, knee flexor, and plantar flexor stretch?

Answer 35

Sit with the right leg extended straight out in front. Flex the left knee and place the left foot flat against the right inner thigh, as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position). It stretches the gastrocnemius, soles, tibialis posterior, flexor hallucis longus.

Question 36

What is the advanced standing hip external rotator stretch?

Answer 36

Stand upright on left leg, with the knee straight. Face a support surface such as a table, the edge of a couch, or a beam that is even with or just a little below the hips. Bend right leg at hip at about a 90-degree angle and rest it on the support surface. The outside of lower right leg rests as flat as possible on the surface. You can place a towel or pillow under the foot and lower right leg for cushioning. It stretches the gluteus maximus, gluteus medius, gluteus minimus, and piriformis.

Question 37

What is the recumbent hip external rotator and extensor stretch?

Answer 37

Lie on your back on a comfortable surface. While outwardly rotating the right leg, bend the right knee and bring the right foot to the body's midline. The knee is aligned outside of the chest and is pointed laterally. While keeping the left leg flat, grasp the right knee with the right hand and the right ankle with the left hand. Pull the lower leg as a unit as far as possible toward the chest. Repeat this stretch for the opposite leg. It stretches the piriformis, gluteus medius, and gluteus minimus.

Question 38

How many bones is the back made up of?

Answer 38

7 vertebrae in the cervical region, 12 vertebrae in the thoracic region, and 5 vertebrae in the lumbar region.

Question 39

Difference between ration, rhythmic, and triangle breathing?

Answer 39

Ration: it has a 1:2 ratio. Ex: inhale 3 seconds, exhale 6 seconds Rhythmic: it has a 2:1:2 ratio, that involves inhaling, holding in, and exhaling breath. Ex: inhale 6 seconds, hold in for 3 seconds, exhale for 6 seconds Triangle: involves inhaling, holding in, and exhaling breath at the same number of seconds. Ex: inhale 4 seconds, hold in 4 seconds, and exhale 4 seconds