Exam 1 OHSQ, Shoulder SLR

Question 1

How many reps does it take to correct a dysfunctional pattern?

Answer 1

3,000-10,000 reps done correctly

Question 2

When we describe the OHSQ as engaging overall neuromuscular control it means?

Answer 2

Dynamic Flexibility, Core Engagement, Balance, Lumbo-Pelic-Hip Complex Stability

Question 3

How is the OHSQ set up?

Answer 3

1.Toes straight, 2. Medial hip rotation, 3. Knees over ankles, 4. Back at same angle as knees, 5. Arms holding the bar at 90 degree elbow flexion with arms not past the feet

Question 4

What qualifies a score of 3 on OHSQ?

Answer 4

Upper Torso is Parallel with Tibia or Toward Vertical

Femur Below Horizontal

Knees Aligned over the Feet

Dowel Aligned over the Feet

Question 5

What change is made to see if the person qualifies as a score of 2 for OHSQ?

Answer 5

Elevate the heels on a board

Question 6

What qualifies a score of 2 on OHSQ?

Answer 6

Upper torso is parallel with tibia or toward vertical

Femur below horizontal

Knees aligned over feet

Dowel aligned over feet

when heels elevated

Question 7

What qualifies a score of 1 on OHSQ?

Answer 7

Unable to meet all 4 criteria with heels elevated.

Question 8

Scenario: If the heels elevated does not improve the movement for a score of 2 on the OHSQ then what are two other observations we can do?

Answer 8

Hands on the hip squat

Hands on the hips squat with heels elevated

Question 9

Criteria for a proper hands on the hips squat

Answer 9

Upper torso in same plane with the tibia

Knees over the feet

Feet remain straight

This squat is performed to parallel

Question 10

Aka for Valgus movement of knee

Answer 10

Pes Planus

Question 11

What does it mean if putting the hands on the hips corrects the squat forward lean?

Answer 11

Upper torso is possibly involved in dysfunctional squat pattern

Question 12

What does it mean if putting the hands on the hips does not correct the squat forward lean?

Answer 12

Look at the hip complex, and foot-ankle

Question 13

What does it mean if elevating the heels corrects a knee valgus, varus, foot eversion, inversion, pes plans, heel lifting in the squat?

Answer 13

One to concentrate on is the foot/ankle

Question 14

What does it mean if elevating the heels doesn’t correct knee valgus, varus, foot eversion, inversion, pes plans, heel lifting in the squat?

Answer 14

Look at the hip complex

Question 15

In ankle dorsiflexion, what is a benchmark for good mobility?

Answer 15

4 inches (above is good, below needs work)

Question 16

What muscles are tight/short in OHSQ if the feet fan out?

Answer 16

Soleus
Lateral Gastroc
SH Biceps Femoris
IT Band

Question 17

What muscles are weak/long in OHSQ if feet fan out?

Answer 17

Med Gastroc
Med Hamstring
Sartorius
Gracilis
Glut Med
Intrinsic Core Stabilizers

Question 18

What muscles are tight/short in OHSQ if heels elevate, and knees shoot forward?

Answer 18

Gastroc
Soleus
Psoas
Rectus Femoris

Question 19

What muscles are long/weak in OHSQ if heels elevate, and knees shoot forward?

Answer 19

Tibialis Anterior
Intrinsic Core Stabilizers
Gluts
Limited Ankle Dorsiflexion

Question 20

What muscles are short/tight in OHSQ if knees valgus/pes planus?

Answer 20

Adductor Complex
TFL-IT Band
Vastus Lateralis
Lat Gastroc
SH Biceps Femoris

Question 21

What muscles are long/weak in OHSQ if knee valgus/pes planus?

Answer 21

Med Hamstrings
Med Gastrocs
Glut Max/Med
Intrinsic Core Stabilizers

Question 22

What muscles are short/tight in OHSQ if knee varus with or without feet fanning?

Answer 22

Piriformis
Bicep Femoris
TFL
Glut Min
Deep External Hip Rotators

Question 23

What muscles are long/weak in OHSQ if knee varus with or without feet fanning?

Answer 23

Glut Max
Med Hamstrings
Intrinsic Core Stabilizers
Adductors

Question 24

What muscles are short/tight in OHSQ if the upper torso has forward lean?

Answer 24

Hip Flexor Complex
Gastrocs
Soles
Abdominal Complex
Piriformis
(possible Lats, Pecs, Coracobrachialis)

Question 25

What muscles are long/weak in OHSQ if the upper torso has forward lean?

Answer 25

Tibialis Anterior
Glut Max
Erector Spinae
Intrinsic Core Stabilizers

Question 26

What muscles are short/tight in OHSQ with forward lean and arms falling forward?

Answer 26

Hip Flexor Complex
Lats
Pecs
Coracobrachialis
Teres Major

Question 27

What muscles are long/weak in OHSQ with forward lean with arms falling forward?

Answer 27

Mid/Lower Traps
Rhomboids
Post Delt
Intrinsic Core Stabilizers

Question 28

Name some ways to loosen what’s tight.

Answer 28

Ball rolling
Foam rolling
Stick rolling
ART
ST mobilization and management
Graston
FAKTR
NKT
Trigger point therapy

Question 29

Name some ways to strengthen what’s weak.

Answer 29

Corrective exercises
Corrective drills
Mobilization drills

Question 30

What does the shoulder mobility assessment do?

Answer 30

Evaluate asymmetries from R/L sides

Thoracic spine mobility, scapula stability and scapula mobility, GH joint mobility

Question 31

How do you measure the length of the hand for shoulder mobility?

Answer 31

Measure from the crease to the longest digit

Question 32

How does a person score a 3 on the shoulder mobility assessment?

Answer 32

If the distance between their fists is within the hand length measured.

Question 33

How does a person score a 2 on the shoulder mobility assessment?

Answer 33

If the distance between their firsts is within 1.5 hand lengths of each other.