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OS I > Stretching Exercises > Flashcards

Stretching Exercises Flashcards

1
Q

How much exercise is recommended for adults?

A

150 Minutes per week of Moderate intensity activity OR 75-150 minutes Vigorous Intensity

AND

Muscle strengthening activity at least 2 days a week (anything that engages your muscles more than they’re used to)

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2
Q

What are the 3 categories for Activities? Rate each ones Metabolic Equivalent of Task (MET)

A

Light Activity- slow walking, cooking, etc. (<3 MET)

Moderate Activity- fast walking, doubles tennis (3-4 MET)

Vigorous Activity- runnine, shoveling snow, carrying heavy objects up stairs (6+ MET)

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3
Q

What are the recommendations for children betwen 3 and 5?

A

Physically active throughout the day

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4
Q

What are the recommendations for children between the ages of 6-17?

A

60 minutes of moderate-vigorous activity daily

Aerobic activity (running), Muscle strengthening, bone strengthening (running, jumping)- Each at least 3 dayts per week

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5
Q

What is recommended for Pregnant and Postpartum patients?

A

150 minutes of moderate aerobic activity per week

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6
Q

Does having a chronic disease or disability mean you get to be less active?

A

NO

still at least do 150-300 minutes of moderate intensity

or 75-150 minutes vigorous intensity

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7
Q

What is Sherrington’s Law of Reciprocal Innervation?

A

When a muscle contarcts, its direct antagonist relaxes in an equal extent allowing smooth movement

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8
Q

How do you stretch your Levator Scapulae?

How does this pain present?

A
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9
Q

How do you stretch your Scalene Muscle?

How does this pain present?

A
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10
Q

How do you stretch your Latissimus Dorsi?

How does this pain present?

A
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11
Q

How do you stretch your Subscapularis?

How does this pain present?

A
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12
Q

How do you stretch your Pectoralis Major and Minor?

How does this pain present?

A
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13
Q

How do you retrain your scapula? What muscle is this targeting?

How does this pain present?

A
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14
Q

How do you stretch your Iliopsoas and Rectus Femoris?

How does this pain present?

A
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15
Q

How do you stretch your LE Adductors?

How does this pain present?

A
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16
Q

What muscles are weakened to cause a positive Trendelenburg sign?

A
17
Q

How do you perform a Clamshell Exercise?

What muscle is this strengthening?

How does this pain present?

A
18
Q

How do you stretch your Piriformis?

How does this pain present?

A
19
Q

How do you stretch your Quadratus Lumborum?

How does this pain present?

A

OS I (12 decks)

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