IMPORTANT Flashcards
Anterior view
Knee cave in
Overactive muscles
Tensor fascia latae (muscle, near front hip)
Adductor complex (inner thigh muscle)
Anterior view
knee cave in
underactive muscles
Gluteus medius/ Maximus
Anterior and posterior tibialis
Anterior view
feet turn out
underactive muscles
Anterior and posterior tibialis (shin muscles)
Gluteus medius/Maximus
Lateral view
LPHC
Low back arches
Underactive muscles
Gluteus maximus
Hamstring complex
Abdominals
Lateral view
LPHC
Low back arches
Overactive muscles
Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors (low back muscles)
Latissimus dorsi (large back muscles)
Lateral view
LPHC
Excessive forward lean
Overactive muscles
Hip flexors
Gastrocnemius/Soleus
Rectus abdominis and external obliques
(Superficial abdominal muscles)
Lateral view
LPHC
Excessive forward lean
Underactive muscles
Gluteus maximus
Hamstring complex
Lumbar extensors
Lateral view
Upper body
Arms fall forward
Overactive muscles
Latissimus dorsi
Pectoralis major/minor (chest muscles)
Teres major (posterior shoulder muscle)
Lateral view
Upper body
Arms fall forward
Underactive muscles
Middle/lower trapezius (mid back muscle)
Rhomboids (muscle near shoulder blades)
Posterior deltoids (back of shoulder muscles)
Rotator cuff
Anterior view
Feet turn out
Overactive muscles
Gastrocnemius
Hamstring complex
Soleus
Pronationdistortion weak muscles
Anterior tibialis
Posterior tibialis
Vastus medialis
Gluteus medius/Maximus
Hip external rotators
Lower crossed tight muscles
Gastrocnemius
Soleus
Hip flexor complex
Adductors
Latissimus dorsi
Erector Spinae
Lower crossed weak muscles
Anterior tibialis
Posterior tibialis
Gluteus maximus
Lucius medius
Transverse abdominis
Internal oblique
Upper crossed tight muscles
Upper trapezius
Levator scapulae
Sternocleidomastoid
Scalene
Latissimus dorsi
Teres major
Subscapularis
Pec major/minor
Upper crossed weak muscles
Deep cervical flexors
Serratus anterior
Rhomboids
Mid Trapezius
Lower trapezius
Teres minor
Infraspinatus
OPT MODEL
- Stabilization
- Strength
3.power
Phases in opt model
- Stabilization
Stabilization endurance - Strength
Strength endurance
Muscular development
Maximal strength - Power
Power
PHASE 1
Stabilization endurance
Sets: 1-3
Reps: 12-20
Rest: 0-90 seconds
Tempo: 4-2-1-1 slow
(Eccentric)- isometric - concentric- isometric
Intensity: 50-70%
PHASE 2
Strength endurance
Sets: 2-4
Reps: 8-12
Rest: 0-60 seconds
Tempo: n/a
Intensity: n/a
Supersets= stable into unstable
Benchpress into Push up
Pull up into TRX row
Squat into a step up
PHASE 3
Muscular development
(Hypertrophy)
Sets: 3-6
Reps: 6-12
Rest: 0-60 seconds
Tempo: 2-0-2-0
Intensity: 75-85%
PHASE 4
Maximal strength
Sets: 4-6
Reps: 1-5
Rest: 2-4 mins
Tempo: X-X-X-X
Intensity: 85-100%
PHASE 5
Power
Sets: 3-5
Reps: 1-5, 8-10
Rest: 3-5 mins
Tempo: X-X-X-X
Intensity: 30-45%
SUPER Sets = heavy into explosive= POWER: bench press into plyo push-up
Jumps into squats, ball slams into heavy, rows.
Agonists
The primary muscles providing force for a movement
Ex. Gluteus maximus is the agonist for hip extension, the quadriceps are the agonist for knee extension.
Synergist
Muscles that assist Agonists to produce a movement.
Ex. The hamstring complex and the erector spinae are synergistic with the gluteus maximus during hip extension.
