ACSM Table 3.4 & 3.5 in Text Flashcards

Muscles of the upper limb
Terms Definitions
Scapulothoracic Joint - FixationROMMajor Agonist MusclesExamples of Resistance Exercises
ROM (none provided)MAM Serratus anterior, pectoralis minor, trapezius, levator scapulae, rhomboidsRE Push-up, parallel bar dip, upright row, shoulder shrug, seated row.
Scapulothoracic Joint - Upward RotationROMMajor Agonist MusclesExamples of Resistance Exercises
ROM (none mentioned)MAM TrapeziusRE (none mentioned)
Scapulothoracic Joint - Downward RotationROMMajor Agonist MusclesExamples of Resistance Exercises
ROM (no)Rhomboids, pectoralis minor, levator scapulaeRE (no)
Scapulothoracic - ElevationROMMajor Agonist MusclesExamples of Resistance Exercises
ROM (no)MAM Rhomboids, levator scapulae, trapeziusRE Shoulder shrug
Scapulothoracic - DepressionROMMajor Agonist MusclesExamples of Resistance Exercises
ROM noMAM Pectoralis Minor, trapeziusRE no
Scapulothoracic - Protraction
ROM noSerratus anterior, Pectoralis minorSupine dumbbell serratus press, push-up
Scapulothoracic - Retraction
ROM noRhomboids, trapeziusSeated Row
Glenohumeral Flexion
Rom 90-100Anterior Deltoid, pectoralis major (clavicular head), biceps brachii (long head)RE Dumbbell front raise, incline bench press
Glenohumeral Extension
ROM 40-60Latissimus dorsi, teres major, pectoralis major (sternocostal head)Dumbbell pullover, chin-up
Glenohumeral Abduction
ROM 90-95Middle deltoid, supraspinatusDumbbell Lateral Raise, Dumbbell press
Glenohumeral Adduction
ROM 0Latissimus dorsi, teres major, pectoralis majorLat pull-down, seated row, cable crossover, flat bench dumbbell fly
Glenohumeral Horizontal Abduction
ROM 45Posterior deltoid, teres major, latissimus dorsiProne reverse dumbbell fly, reverse cable fly
Glenohumeral Horizontal adduction
ROM 135Pectoralis Major, Pectoralis minor, anterior deltoidFlat bench chest fly, pec dec, cable crossover
Glenohumeral Internal Rotation
ROM 70-90Latissimus dorsi, teres major, subscapularis, pectoralis major, anterior deltoid.Lat pull-down, bent over row, rotator cuff exercises, dumbbell press, parallel bar dip, front raises
Glenohumeral External Rotation
ROM 70-90Infraspinatus, teres minor, posterior deltoidExternal rotator cuff exercises - dumbbell side-lying, cable in, rotator cuff exercises- dumbbell side-lying, cable
Elbow Flexion
145-150Biceps brachii, brachialis, brachioradialisDumbbell curl, preacher curl, hammer curl
Elbow Extension
ROM 0Triceps brachii, anconeusDip, pulley triceps extension, close grip bench press, push-downs, dumbbell kickback.
Radioulnar Supination
ROM 80-90Biceps brachii, supinatorDumbbell curl (with supination)
Radioulnar pronation
ROM 70-90Pronator quadratus, pronator teresDumbbell pronation
Wrist Flexion
ROM 70-90Flexor carpi radialis and ulnaris, palmaris longus, flexor digitorum superficialisDumbbell wrist curl
Wrist Extension
ROM 65-85Extensor carpi radialis longus, brevis, and ulnaris, extensor digitorum longusDumbbell reverse wrist curl
Wrist Adduction
ROM 25-40Flexor and extensor carpi ulnarisWrist curl, reverse wrist curl
Wrist abduction
15-25Extensor carpi radialis longus and brevis, flexor carpi radialisWrist curl, reverse wrist curl
What is the serratus anterior muscle?
The serratus anterior is a muscle that originates on the surface of the upper eight or nine ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula.
Where is the levator scapulae muscle?
The levator scapulae is situated at the back and side of the neck.
Where and what are the rhomboids?
The rhomboid muscles, often simply called the rhomboids, are rhombus-shaped muscles associated with the scapula and are chiefly responsible for its retraction.
Where is the latissimus dorsi? What does it do?
The latissimus dorsi (plural: latissimi dorsi), meaning 'broadest muscle of the back' (Latin latus meaning 'broad', latissimus meaning 'broadest' and dorsum meaning the back), is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.The latissimus dorsi is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position, and internal rotation of the shoulder joint. It also has a synergistic role in extension and lateral flexion of the lumbar spine.
Cervical spine Flexion
ROM 50Sternocleidomastoid, anterior scalene, longus capitis/colli
Cervical Spine extension
Suboccipitals, splenius capitus/cervicus, erector spinaeMachine neck extension
Cervical spine Lateral flexion
ROM 45Unilateral contraction or flexor-extensor muscles aboveMachine neck lateral flexion
Cervical spine Rotation
ROM 80Unilateral contraction of flexor-extensor muscles aboveMachine neck rotation
Lumbar spine flexion
ROM 60Rectus abdominis, internal external obliques.Crunch, leg raise, machine crunch, high pulley crunch.
Lumbar spine extension
ROM 25Erector spinae, multifidusRoman chair, machine trunk extension, dead lift, squat, good morning.
Lumbar spine lateral flexion
ROM 25Quadratus lumborum, internal/external oblique abdominals, unilateral erector spinae.Roman chair side bend, dumbbell side bend, hanging leg raise.
Lumbar spine rotation
Internal/external oblique abdominals, intrinsic spinal rotators, multifidusBroomstick twist, machine trunk rotation
Hip Flexion
ROM 130iliopsoas, rectus femoris, sartorius, pectineus, tensor fascia lataeLeg raise, sit-up, machine crunch
Hip extension
ROM 30Gluteus maximus, hamstringsSquat, leg press, lunge, machine leg extension.
Hip Abduction
ROM 35Tensor fascia latae, sartorius, gluteus medius and minimusCable or machine hip abduction
Hip Adduction
ROM 30Adductor longus, brevis, and magnus, gracilis, and pectineusPower squats, cable or machine hip adduction, lunge.
Hip internal rotation
Semitendinosus, semimembranosus, gluteus medius and minimus, tensor fascia latae.
Hip external rotation
ROM 50Biceps femoris, sartorius, gluteus maximus, deep rotators
Knee flexion
140Hamstrings, gracilis, sartorius, popliteus, gastrocnemiusLeg curl
Knee extension
0-10QuadsLung, squats, machine leg extension
Knee internal rotation
ROM 30Graciclis, semimembranosus, semitendinosus
Knee external rotation
ROM 45Biceps femoris
Ankle: talocrural Dorsiflexion
15-20Tibailis anterior, extensor digitorum longus, extensor hallucis longusAnkle dorsiflexion resistance band
Ankle talocrural Plantarflexion
ROM 50Gastrocnemius, soleus, tibialis posterior, flexor digitorum longus, flexor hallucis longusStanding/seated calf raise, donkey calf raise
Ankle: subtalar Eversion
5-15Peroneus longus and brevisElastic band eversion
Ankle: subtalar Inversion
20-30Tibialis anterior and posteriorElastic band inversion.
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