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NASM > ch 6 > Flashcards

ch 6 Flashcards

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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
Q

extremely high disease risk, obesity III

A

> /=40

26
Q

durning-wormersley skinfold mnemonic

A

bears trample small idiots

27
Q

bears

A

biceps

28
Q

trample

A

triceps

29
Q

small

A

subscapular

30
Q

idiots

A

iliac crest- top of the hip bone

31
Q

what does “shark skill test” assess

A

lower extremity agility, neuromuscular control

32
Q

rep range of failure provides most accuracy

A

3-5

33
Q

overhead squat assessment

A

knees in line with foot, squat to height of chair, view feet, ankles, knees from front

34
Q

anterior pelvic tilt

A

lower crossed syndrome

35
Q

eversion/flattening of the foot associated with…

A

pronation distortion syndrome

36
Q

pronation distortion syndrome

A

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
Q

locations to take pulse

A

radial (wrist)- rolex

carotid (neck)- carot necklace

38
Q

assessment to measure girth or circumference of a body part

A

circumference measurements

39
Q

3 common postural distortion patterns

A

pronation distortion syndrom, lower crossed syndrome, upper crossed syndrome

40
Q

lower crossed syndrome

A

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
Q

upper crossed syndrome

A

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
Q

pronation distortion syndrome joint mechanics

A 
increased:
knee adduction
knee internal rotation
foot pronation
foot external rotation

Decreased:
ankle dosiflexion
ankle inversion

43
Q

pronation distortion syndrome possible injuries

A

plantar fasciitis
posterior tibialis tendonitis
patellar tendonitis
low-back pain

44
Q

kinetic chain checkpoints

A 
foot and ankle
knee
lumbo-pelvic-hip complex
shoulders
head and cervical spine
45
Q

OHP assessment purpose

A

assess dynamic flexibility, core strength, balance, neuromuscular control

46
Q

single leg squat assessment

A

dynamic flexibility, core strength, balance, overall neuromuscular control

47
Q

pushing assessment

A

assesses movement efficiency and potential muscle imbalances during pushing movements

48
Q

OHS excessive forward lean

A

probable overactive:
soleus- back part of lower calf
gastrocnmeius
hip flexor complex

probable underactive:
anterior tibilalis
gluteus maximus
erector spinae

49
Q

OHS low back arches

A

probable overactive:
hip flexor complex
erector spine
latissimus dorsi

probably underactive:
gluteus maximus
intrinsic core stabilizers

50
Q

OHS arms fall forward

A

probable overactive:
latissimus dorsi
teres major
pectoralis major/minor

probable underactive:
mid/lower trapezius
rhomboids
rotator cuff

51
Q

OHS feet turn out

A

probable overactive:
soleus
lateral gastrocnemius
biceps femoris (short head)

probable underactive:
medial gastrocnemius
medial hamstring complex
gracilis
sartorius
popliteus
52
Q

OHS feet turn inward

A

probable overactive:
biceps femoris (short head)
TFL
vastus lateralis

probable underactive:
gluteus medius/maximus
vastus médiales oblique

53
Q

pulling assessment purpose

A

assess movement efficiency and potential muscle imbalances during pulling movements

54
Q

push-up tests

A

measures muscular endurance of the upper body, primarily pushing muscles

55
Q

davies test

A

measures upper extremity agility and stabilization

good for clients who lack shoulder stability

56
Q

vertical jump test

A

assess lower extremity power

57
Q

40 yard dash

A

assess acceleration and speed

58
Q

pro shuttle test

A

assess speed, explosion, body control, agility

59
Q

LEFT test

A

assess agility, acceleration, deceleration, neuromuscular control

60
Q

gait assessment

A

assess dynamic posture during ambulation

NASM (15 decks)

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