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NASM > Dynamic Imbalances > Flashcards

Dynamic Imbalances Flashcards

memorize distortions for overhead squat (single leg), pull/push, and gait assessment

1
Q

what is the overhead squat assessment?

A

standing with hands overhead, knees in line with toes, squat down and keep arms overhead

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2
Q

distortions of overhead squat assessment

A

leaning forward (hip), low back arch, arms fall forward, feet turn out, knees tilt inward

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3
Q

overactive muscles of ‘excessive lean forward’?

A

gastrocnemius, soleus, hip flexor, abdominal complex

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4
Q

underactive muscles of ‘excessive lean forward’?

A

anterior tibialis, gluteus maximus, erector spinae

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5
Q

overactive muscles of ‘low back arch’?

A

hip flexor, erector spinae, latissimus dorsi

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6
Q

underactive muscles of ‘low back arch’?

A

gluteus maximus, hamstring complex, intrinsic core

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7
Q

overactive muscles of ‘arms fall forward’?

A

latissimus dorsi, teres major, pectoralis major/minor

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8
Q

underactive muscles of ‘arms fall forward’?

A

middle/lower trapezius, rhomboids, rotator cuff

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9
Q

overactive muscles of ‘feet turn out’?

A

soleus, lateral gastrocnemius, biceps femoris (short head)

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10
Q

underactive muscles of ‘feet turn out’?

A

medial hamstring, medial gastrocnemius, gracilis, sartorius, popliteus

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11
Q

gracilis

A

lines length of inner quad

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12
Q

sartorius

A

from inner knee cap to inner hip connection

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13
Q

popliteus

A

diagonal across top of knee cap

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14
Q

overactive muscles of ‘knee tilt inward’?

A

adductor complex, biceps femoris (short head), TFL, vastus lateralis

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15
Q

underactive muscles of ‘knee tilt inward’?

A

gluteus maximus/medius, vastus medialis oblique (VMO)

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16
Q

vastus lateralis (location)

A

lateral quad large muscle

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17
Q

single leg squat distortions

A

knee caving/tilting in (same distortions as OHS imbalance)

18
Q

distortions of push/pull assessments

A

low back arch, shoulder elevation (shrug), head protrude forward

19
Q

push/pull- overactive muscles ‘low back arch’?

A

hip flexor, erector spinae

20
Q

push/pull- underactive muscles ‘low back arch’?

A

intrinsic core muscles

21
Q

push/pull- overactive muscles ‘shoulder elevation’?

A

upper trapezius, sternocleidomastoid, levator scapulae

22
Q

push/pull- underactive muscles ‘shoulder elevation’?

A

mid/lower trapezius

23
Q

push/pull- overactive muscles ‘head protrudes forward’?

A

upper trapezius, sternocleidomastoid, levator scapulae

24
Q

push/pull- underactive muscles ‘head protrudes forward’?

A

deep cervical flexors

25
Q

gait assessment distortions

A

feet flatten, feet turn out, low back arch, excessive rotation (only gait assessment), hip hike (only gait assessment), shoulder rounded, head forward

26
Q

what is the gait assessment?

A

client walking at a slow consistent pace on a treadmill

27
Q

gait- overactive muscles ‘feet flatten’?

A

peroneal complex, lateral gastrocnemius, biceps femoris, TFL

28
Q

gait- underactive muscles ‘feet flatten’?

A

anterior/posterior tibialis, medial gastocnemius, gluteus medius

29
Q

gait- overactive muscles ‘feet turnout’?

A

soleus, lateral gastrocnemius, biceps femoris, TFL

30
Q

gait- underactive muscles ‘feet turnout’?

A

mdeial gastrocnemius, medial hamstring, gluteus medius/amaximus, gracilis, sartorius, popliteus

31
Q

gait-overactive muscles ‘low back arch’?

A

hip flexor, erector spinae, latissimus dorsi

32
Q

gait-underactive muscles ‘low back arch’?

A

gluteus maximus, hamstrings, intrinsic core stabilizers

33
Q

gait- overactive muscles ‘excessive rotation’?

A

external obliques, adductor complex, hamstrings

34
Q

gait- underactive muscles ‘excessive rotation’?

A

gluteus medius/maximus, intrinsic core stabilizers

35
Q

gait- overactive muscles ‘hip hike’?

A

quadratus lumborum (opposite), TFL/gluteus minimus (same)

36
Q

gait- underactive muscles ‘hip hike’?

A

adductor complex, gluteus medius (same)

37
Q

gait- overactive muscles ‘shoulders rounded’?

A

pectorals, latissimus dorsi

38
Q

gait- underactive muscles ‘shoulders rounded’?

A

mid/lower trapezius, rotator cuff

39
Q

gait- overactive muscles ‘head forward’?

A

upper trapezius, levator scapulae, sternocleidomastoid

40
Q

gait- underactive muscles ‘head forward’?

A

deep cervical flexors

NASM (3 decks)

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