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53 Cards in this Set
- Front
- Back
According to the article by Townsend, what are the 4 exercises that should be included in strengthening programs for the 4 rotator cuff muscles and pec major, lats, and deltoid (3 portions) which position the humerus?
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1) elevation in the scapular plane, thumbs down (IR)
2) flexion 3) horizontal abduction with ER 4)press-up |
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What is the concern with elevation in the scapular plane with IR?
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it could cause impingement, so even though it is a great strengthener, it's not suggested unless it's below 90* or done with weights again below 90*
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What are 4 exercises according to Moseley that are important to include in an exercise program for scapular muscles?
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1) scapular plane elevation
2) rowing 3) push-up plus 4) press-up |
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What criterion allowed an exercise to be considered
"significant" in terms of challenging a muscle? |
it had to generate at least 50% of it's predetermined max contraction over 3 consecutive arcs (90* ranges at a time)
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What muscles does Townsend consider "prime movers" of the GH joint?
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deltoid and clavicular head of the pec major
** they have a huge mechanical advantage |
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What muscles does Townsend consider "steering muscles" for the GH joint?
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the rotator cuff muscles
** they maintain the head of the humerus in the glenoid |
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What muscles does Townsend consider "depressors" of the GH joint?
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tats, teres major and minor, sternal head of pec major
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TRUE or FALSE:
One might be able to infer a muscle's action by it's location and direction of fibers? |
FALSE
"Even though a muscle seems to have the origin and insertion alignment to perform a particular motion, it may be inactive during performance of that motion." |
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What were two important factors in the Townsend study?
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duration and intensity
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Anterior deltoid exercises:
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1) elevation of the arm in the scapular plane (IR)
2) scaption in ER 3) flexion 4) military press 5) abduction |
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Middle deltoid exercises:
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1) scaption with IR
2) horizontal abduction with IR 3) horizontal abduction with ER 4) flexion |
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Posterior deltoid exercises:
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1) horizontal abduction IR and ER
2) rowing 3) deceleration |
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Supraspinatus exercises:
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1) military press
2) scaption with IR 3) flexion 4) scaption with ER |
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Subscapularis exercises:
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1) scaption with IR
2) military press |
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Infraspinatus exercises:
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1) horizontal abduction with ER
2) external rotation 3) horizontal abduction in IR |
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Teres minor exercises:
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1) external rotation
2) horizontal abduction with ER |
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Pec Major exercises:
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1) press-up
2) push up with hands apart |
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Lats exercises:
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1) press-up
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What muscles did not meet any of the requirements for the GH exercises?
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IR, bench press, horizontal adduction
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What is the posterior deltoid active in?
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horizontal abduction, extention and ER
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What is a valuable exercises for the infraspinatus and teres minor?
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horizontal abduction with ER, horizontal abduction, ER
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The exercise of flexion can be used to strengthen which muscles?
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anterior, middle deltoid, supraspinatus, infraspinatus, subscapularis
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The exercise of scaption IR can be used to strengthen which muscles?
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anterior, middle deltoid, supraspinatus, subscapularis
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The exercise of horizontal abduction with ER can be used to strengthen which muscles?
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middle, posterior deltoid, infraspinatus, teres minor
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The exercise of press-up can be used to strengthen which muscles?
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pectoralis major, lats
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What exercise can we exchange for scaption with IR that will not be a risk for impingement?
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flexion
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What is the best exercise for the anterior deltoid?
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scaption with IR
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What is the best exercise for the middle deltoid?
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scaption with IR
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What is the best exercise for the posterior deltoid?
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horizontal abduction with IR
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What is the best exercise for the pec major?
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press-up
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What is the best exercise for the lats?
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press up
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What is the best exercise for the supraspinatus?
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military press
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What is the best exercise for the infraspinatus?
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horizontal abduction with ER
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What is the best exercise for the teres minor?
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external rotation
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What is the best exercise for the subscapularis?
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scaption with IR
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Upper traps exercise:
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1) rowing
2) military press |
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mid traps exercise:
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1) horizontal abduction in neutral
2) horizontal abduction in ER 3) extension 4) rowing |
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lower traps exercises:
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1) abduction
2) rowing 3) horizontal abduction with ER 4) flexion 5) horizontal abduction in neutral |
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levator scap exercises:
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1) rowing
2) horizontal abduction in neutral 3) shrug 4) horizontal abduction with ER 5) extension 6) scaption |
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rhomboids exercises:
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1) horizontal abduction in neutral
2) scaption 3) abduction 4) rowing |
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middle SA exercises:
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1) flexion
2) abduction 3) scaption 4) military press 5) push up hands apart 6) push up plus |
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lower SA exercise:
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1) scaption
2) abduction 3) flexion 4) push up plus 5) push up hands apart 6) military press |
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pec minor exercises:
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1) press up
2) push up hands apart 3) push up plus |
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What does upper trap do in the two horizontal abduction exercises and rowing?
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it's a scapular retractor
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What does upper trap do in military press, scaption, abduction?
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it UR the scapula
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What does middle trap function to do during all of its excercises?
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a scapular retractor
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What does lower trap do during the two horizontal abduction exercises and rowing?
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similarly to upper trap, it retracts the scapula
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What does lower trap do during scaption, abduction, and flexion?
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it UR the scapula
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What does levator scapulae do to the scapula?
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retract and elevates the scapula
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What do rhomboids do to the scapula?
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retract the scapula
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What do the middle and lower SA do to the scapula?
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UR and protract the scapula
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What does the pec minor do to the scapula?
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depresses the scapula
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Again, what are four exercises that Moseley considers necessary in a scapular strengthening program?
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1) scaption
2) rowing 3) push-up with a plus 4) press-up |