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NASM FOCUS > CH 12 > Flashcards

CH 12 Flashcards

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1
Q

The Kinetic Chain Checkpoints

A
  1. Feet and the ankles
  2. Knees
  3. Lumbo-Pelvic-Hip-Complex or the LPHC
  4. Shoulders
  5. Head and neck
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2
Q

Eversion

Pronation Distortion Syndrome

A

Flat Feet

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3
Q

Pes planus distortion syndrome

A

flat feet, knee valgus, and adducted and slightly internally rotated hips. Overactive muscles - gastrocnemius, soleus, adductor complex, and the hip flexors.

Underactive- muscles-anterior and posterior tibialis, gluteus maximus, and gluteus medius

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4
Q

OHS arms fall forward Overactive muscles

A

Latissimus Dorsi

Teres Major

Pectoralis Major/Minor

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5
Q

OHS arms fall forward Underactive muscles

A

Mid/Lower Traps

Rhomboids

Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis

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6
Q

OHS LPHC leans forward

Overactive muscles

A

Soleus

Gastrocnemius

Hip Flexor Complex
[TFL, Rectus Femoris, Psoas]

Abdominal Complex
[Rectus Abdominis, External Oblique

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7
Q

OHS LPHC leans forward

Underactive

A

Anterior Tibialis Angry

Glutes Max Gollum

Erector Spinae Escapes

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8
Q

OHS low back Arches Overactive Muscles

A

Hip Flexor Complex (TFL, Rectus Femoris, Psoas) Hippos Float

Erector Spinae Eating

Lats Leaves

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9
Q

OHS low back Arches Underactive Muscles

A

Gluteus Maximus
Hamstring Complex
Intrinsic Core Stabilizers [Transverse Abdominis, Multifidus, Transversospinalis,
Internal Oblique, Pelvic Floor Muscles]

Glad Hamsters Chew Icebergs

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10
Q

OHS feet turn out Overactive muscles

A

Soleus Sally

Lateral Gastrocnemius Loves Giving

Biceps Femoris ( Short Head) Blow

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11
Q

OHS feet turn out Underactive muscles

A

Gastrocnemius Get

Hamstring Hair

Gracilis Sartorius Popliteus Growth Supplies Please

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12
Q

OHS Knee Vulgus Overactive Muscles

A

Adductor Complex Ann

Biceps Femoris ( Short Head) Buys

Tensor Fascia Latae Titty

Vastus Lateralis Vag

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13
Q

OHS Knee Vulgus Underactive Muscles

A

Gluteus Medius/Maximus

VMO

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14
Q

Pronation distortion syndrome Overactive Muscles

A

Gastrocnemius

Soteus

Peroneals

Adductors

Iliotibial head
Hip flexor complex
Biceps lemons ( short head)

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15
Q

Pronation distortion syndrome Underactive Muscles

A

Anterior Tibialis

Posterior Tibialis

Vastus Medialis

Glutes

Hip External Rotator

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16
Q

Lower crossed syndrome

A

anterior pelvic tilt and excessive lordosis in the lumbar spine. Overactive muscles-hip flexors and the lumbar extensors.

Underactive muscles - gluteus medius, gluteus maximus, hamstring complex, and the abdominals

17
Q

Upper crossed syndrome Overactive Muscles

A

Upper Traps

Levator Scapulae

Sternocleidomastoid

Scalene

Lats

Teres Major

Subscapularis

Pecs

18
Q

Upper crossed syndrome Underactive Muscles

A

Deep cervical flexors
Serratus anterior
Rhomboids
Mid trapezius
lower trapezius
Teres minor
Infraspmatus

19
Q

Lower crossed syndrome

Overactive Muscles

A

Gastrocnemius
Soleus

Hip Flexor Complex

Adductors

Lats

Erector spinae

20
Q

Lower crossed syndrome

Underactive Muscles

A

Anterior Tibialis

Posterior Tibialis

Gluts Max/Med

Transverse Abs

Internal Obliques

21
Q

Top Overactive

A

Gastrocnemius, adductors, Psoas Major, Latissimus Dorsi & Upper Traps

22
Q

Top Underactive

A

VMO, Anterior Tibialis, Gluteus Max & med, Mid / Lower traps, TVA (abdominals)

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