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ch 6 Flashcards

1
Q

always tight (overactive) mnemonic

A

sneaky slimy snakes take too long licking little apples but pesky primates valet risky

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2
Q

always weak (underachieve) mnemonic

A

my mom Marys generous great aunt Valerie is the most robust dancer

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3
Q

sneaky slimy snakes

A

soleus- on bottom back of lower leg

scalenes-lateral neck muscles stemocleidomastoid- side of neck

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4
Q

take too

A

tensor fascia latae- top front side of quad

teres major- armpit

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5
Q

long licking little

A

lateral gastrocnemius- on left top back of lower leg
latissimus dorsi- sides of the back
levator scapulae- side back of neck to shoulder

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6
Q

apples

A

adductors- inside of thighs

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7
Q

but

A

biceps femoris

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8
Q

pesky primates

A

psoas-hip flexor

pectoralis major/minor- pecs

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9
Q

valet

A

vastus lateralis- mid front of quad

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10
Q

risky

A

rectus femoris- front middle of leg

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11
Q

my mom marys

A

medial gastrocnemius-on right top back of leg
medial hamstrings
mid/lower trapezius

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12
Q

generous great

A

gluteus maximus, gluteus medius

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13
Q

aunt

A

anterior tibialis- outside front leg muscle

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14
Q

valerie

A

vastus medialis oblique (VMO)- inside lower top quad

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15
Q

is

A

intrinsic core stabilizers

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16
Q

the

A

transverse abdominis- under the obliques

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17
Q

robot

A

rhomboids- upper middle back

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18
Q

dancer

A

deep cervical flexors- front neck

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19
Q

low disease risk, acceptable BMI

A

18.6-21.99

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20
Q

increased disease risk, underweight

A

<18.5

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21
Q

very low disease risk, acceptable

A

22-24.99

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22
Q

increased disease risk, overweight

A

25-29.99

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23
Q

high disease risk, obese

A

30-34.99

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24
Q

very high disease risk, obesity II

A

35-39.99

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25
extremely high disease risk, obesity III
>/=40
26
durning-wormersley skinfold mnemonic
bears trample small idiots
27
bears
biceps
28
trample
triceps
29
small
subscapular
30
idiots
iliac crest- top of the hip bone
31
what does "shark skill test" assess
lower extremity agility, neuromuscular control
32
rep range of failure provides most accuracy
3-5
33
overhead squat assessment
knees in line with foot, squat to height of chair, view feet, ankles, knees from front
34
anterior pelvic tilt
lower crossed syndrome
35
eversion/flattening of the foot associated with...
pronation distortion syndrome
36
pronation distortion syndrome
foot pronation (flat feet), adducted and internally rotated knees (knock knees) tight- Bicep femoris (short head), Gastrocnemius, Soleus, Adductors, Iliotibial Band, Peroneals, Hip Flexors weak- Vastus medialis, Gluteus medius/maximus, Anterior & Posterior Tibialis, Hip ext. rotators.
37
locations to take pulse
radial (wrist)- rolex | carotid (neck)- carot necklace
38
assessment to measure girth or circumference of a body part
circumference measurements
39
3 common postural distortion patterns
pronation distortion syndrom, lower crossed syndrome, upper crossed syndrome
40
lower crossed syndrome
anterior tilt to pelvis (arched lower back) tight- gastrocnemius, soleus, hip flexor complex, adductors, latissimus doors, erector spinae weak-anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, tranversus abdominis, internal oblique injuries: hamstring strain, anterior knee pain, low-back pain
41
upper crossed syndrome
forward head and rounded shoulders tight- upper trapezius, levator scapulae, sternocleidomastoid, scalene, latissimus dorsi, heres major, subscapularis, pectoralis major/minor weak- deep cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, teres minor, infraspinatus possible injuries: headaches, biceps tendonitis, rotator cuff impingement, thoracic outlet syndrome
42
pronation distortion syndrome joint mechanics
``` increased: knee adduction knee internal rotation foot pronation foot external rotation ``` Decreased: ankle dosiflexion ankle inversion
43
pronation distortion syndrome possible injuries
plantar fasciitis posterior tibialis tendonitis patellar tendonitis low-back pain
44
kinetic chain checkpoints
``` foot and ankle knee lumbo-pelvic-hip complex shoulders head and cervical spine ```
45
OHP assessment purpose
assess dynamic flexibility, core strength, balance, neuromuscular control
46
single leg squat assessment
dynamic flexibility, core strength, balance, overall neuromuscular control
47
pushing assessment
assesses movement efficiency and potential muscle imbalances during pushing movements
48
OHS excessive forward lean
probable overactive: soleus- back part of lower calf gastrocnmeius hip flexor complex probable underactive: anterior tibilalis gluteus maximus erector spinae
49
OHS low back arches
probable overactive: hip flexor complex erector spine latissimus dorsi probably underactive: gluteus maximus intrinsic core stabilizers
50
OHS arms fall forward
probable overactive: latissimus dorsi teres major pectoralis major/minor probable underactive: mid/lower trapezius rhomboids rotator cuff
51
OHS feet turn out
probable overactive: soleus lateral gastrocnemius biceps femoris (short head) ``` probable underactive: medial gastrocnemius medial hamstring complex gracilis sartorius popliteus ```
52
OHS feet turn inward
probable overactive: biceps femoris (short head) TFL vastus lateralis probable underactive: gluteus medius/maximus vastus médiales oblique
53
pulling assessment purpose
assess movement efficiency and potential muscle imbalances during pulling movements
54
push-up tests
measures muscular endurance of the upper body, primarily pushing muscles
55
davies test
measures upper extremity agility and stabilization good for clients who lack shoulder stability
56
vertical jump test
assess lower extremity power
57
40 yard dash
assess acceleration and speed
58
pro shuttle test
assess speed, explosion, body control, agility
59
LEFT test
assess agility, acceleration, deceleration, neuromuscular control
60
gait assessment
assess dynamic posture during ambulation

NASM (15 decks)

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