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53 Cards in this Set

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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?
1) elevation in the scapular plane, thumbs down (IR)
2) flexion
3) horizontal abduction with ER
4)press-up
What is the concern with elevation in the scapular plane with IR?
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*
What are 4 exercises according to Moseley that are important to include in an exercise program for scapular muscles?
1) scapular plane elevation
2) rowing
3) push-up plus
4) press-up
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)
What muscles does Townsend consider "prime movers" of the GH joint?
deltoid and clavicular head of the pec major

** they have a huge mechanical advantage
What muscles does Townsend consider "steering muscles" for the GH joint?
the rotator cuff muscles

** they maintain the head of the humerus in the glenoid
What muscles does Townsend consider "depressors" of the GH joint?
tats, teres major and minor, sternal head of pec major
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."
What were two important factors in the Townsend study?
duration and intensity
Anterior deltoid exercises:
1) elevation of the arm in the scapular plane (IR)
2) scaption in ER
3) flexion
4) military press
5) abduction
Middle deltoid exercises:
1) scaption with IR
2) horizontal abduction with IR
3) horizontal abduction with ER
4) flexion
Posterior deltoid exercises:
1) horizontal abduction IR and ER
2) rowing
3) deceleration
Supraspinatus exercises:
1) military press
2) scaption with IR
3) flexion
4) scaption with ER
Subscapularis exercises:
1) scaption with IR
2) military press
Infraspinatus exercises:
1) horizontal abduction with ER
2) external rotation
3) horizontal abduction in IR
Teres minor exercises:
1) external rotation
2) horizontal abduction with ER
Pec Major exercises:
1) press-up
2) push up with hands apart
Lats exercises:
1) press-up
What muscles did not meet any of the requirements for the GH exercises?
IR, bench press, horizontal adduction
What is the posterior deltoid active in?
horizontal abduction, extention and ER
What is a valuable exercises for the infraspinatus and teres minor?
horizontal abduction with ER, horizontal abduction, ER
The exercise of flexion can be used to strengthen which muscles?
anterior, middle deltoid, supraspinatus, infraspinatus, subscapularis
The exercise of scaption IR can be used to strengthen which muscles?
anterior, middle deltoid, supraspinatus, subscapularis
The exercise of horizontal abduction with ER can be used to strengthen which muscles?
middle, posterior deltoid, infraspinatus, teres minor
The exercise of press-up can be used to strengthen which muscles?
pectoralis major, lats
What exercise can we exchange for scaption with IR that will not be a risk for impingement?
flexion
What is the best exercise for the anterior deltoid?
scaption with IR
What is the best exercise for the middle deltoid?
scaption with IR
What is the best exercise for the posterior deltoid?
horizontal abduction with IR
What is the best exercise for the pec major?
press-up
What is the best exercise for the lats?
press up
What is the best exercise for the supraspinatus?
military press
What is the best exercise for the infraspinatus?
horizontal abduction with ER
What is the best exercise for the teres minor?
external rotation
What is the best exercise for the subscapularis?
scaption with IR
Upper traps exercise:
1) rowing
2) military press
mid traps exercise:
1) horizontal abduction in neutral
2) horizontal abduction in ER
3) extension
4) rowing
lower traps exercises:
1) abduction
2) rowing
3) horizontal abduction with ER
4) flexion
5) horizontal abduction in neutral
levator scap exercises:
1) rowing
2) horizontal abduction in neutral
3) shrug
4) horizontal abduction with ER
5) extension
6) scaption
rhomboids exercises:
1) horizontal abduction in neutral
2) scaption
3) abduction
4) rowing
middle SA exercises:
1) flexion
2) abduction
3) scaption
4) military press
5) push up hands apart
6) push up plus
lower SA exercise:
1) scaption
2) abduction
3) flexion
4) push up plus
5) push up hands apart
6) military press
pec minor exercises:
1) press up
2) push up hands apart
3) push up plus
What does upper trap do in the two horizontal abduction exercises and rowing?
it's a scapular retractor
What does upper trap do in military press, scaption, abduction?
it UR the scapula
What does middle trap function to do during all of its excercises?
a scapular retractor
What does lower trap do during the two horizontal abduction exercises and rowing?
similarly to upper trap, it retracts the scapula
What does lower trap do during scaption, abduction, and flexion?
it UR the scapula
What does levator scapulae do to the scapula?
retract and elevates the scapula
What do rhomboids do to the scapula?
retract the scapula
What do the middle and lower SA do to the scapula?
UR and protract the scapula
What does the pec minor do to the scapula?
depresses the scapula
Again, what are four exercises that Moseley considers necessary in a scapular strengthening program?
1) scaption
2) rowing
3) push-up with a plus
4) press-up