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Nasm Cpt 4 Muscle Compensations!!!!ash > Muscle Compensations > Flashcards

Muscle Compensations Flashcards

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0
Q

If the feet turn out what are the Underactive muscles ?

A 
Medial  Gastrocnemius
Medial Hamstring Complex
Gracilis 
sartorius
popliteus
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1
Q

Anterior view. Feet

If feet turn out what are the overactive muscles ?

A

Soleus
Lateral Gastronemius
Biceps femoris short head

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2
Q

For feet turning out what sample SMR and Static stretch techniques
Would be implemented ?

A

If feet turn out

SMR Gastrocnemius
SMR Biceps Femoris (short head )

Static Gastrocnemius Stretch
Static supine Biceps Femoris Stretch

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3
Q

If feet turn out what is a sample strengthening exercise?

A

Single Leg Balance Reach

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4
Q

If knees move inward what are overactive muscles ?

A

Adductor complex
Biceps Femoris Sh
Tensor fascia latae (tfl)
Vastus Lateralis

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5
Q

If knees move inward - Underactive ?

A

Gluteus medius/ gluteus Maximus

Vastus medialis oblique (vmo)

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6
Q

If knees move inward what are sample STR and static stretches ?

A

SMR adductors
SMR tfl /It band

Static supine biceps Femoris stretch
Static standing TFL stretch

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7
Q

If knees move inward what sample strength exercise would be uses ?

A

tube walking -side to side

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8
Q

Lateral view Excessive forward lean -
what are the Overactive muscles ?
LPHC

A 
Soleus 
Gastrocnemius
Hip flexor complex ( tfl , Rectus  Femoris ,Psoas)
Abdominal complex 
(Rectus abdominus, external obliques )
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9
Q

LPHC Excessive forward lean- Underactive?

A

Gluteus Maximus
Erector Spinae
Anterior Tibialis

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10
Q

For excessive forward lean what sample SMR and Static Stretch techniques ?

A

SMR gastrocnemius /soleus
SMR Quadriceps

Static gastrocnemius stretch
Static kneeling hip flexor stretch

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11
Q

For excessive forward lean what strength exercise?

A

Quadruped arm/ opposite leg raise

Ball wall Squats

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12
Q

Lateral LPHC. Low back arches - overactive ?

A

Latissimus dorsi
Erector Spinae
Hip flexor complex
( TFL , Rectus Femoris , Psoas ,

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13
Q

Low back arches - Underactive

A

Gluteus Maximus
Hamstring complex
Intrinsic core stabilizers
(Transverse abdominus, multifidis, transversopinalis, internal oblique, pelvic floor muscles )

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14
Q

For low back arches what SMR and static stretch techniques?

A

SMR Quadriceps
SMR Latissimus Dorsi

Static kneeling hip flexor stretch
Static Latissimus dorsi ball stretch

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15
Q

For low back arches what is strengthening exercise ?

A

Quadruped arm /opposite leg raise

Ball wall squats

16
Q

Upper body. Arms fall forward Overactive ?

A

Latissimus dorsi
There’s major
pectoralis major / minor

17
Q

Arms fall forward what are Underactive Muscles?

A

Mid/lower Trapezius
Rhomboids
Rotator cuff muscles ( supraspinatus, infraspinatus, teres minor , subscapularis)

18
Q

For arms fall forward what SMR and static stretches?

A

SMR Thoracic Spine
SMR latissimus dorsi

Static latissimus dorsi ball stretch
Static pectoral wall stretch

19
Q

For arms fall forward what strengthening exercises?

A

Squat to row

20
Q

For shoulders elevating ( pushing /pulling assessment) what are the overactive muscles ?

A

Upper trapezius
Sternocleidomastoid
levator scapulae

21
Q

For shoulders elevate in pushing and pulling assessment . What are the Underactive muscles ?

A

Mid/ lower Trapezius

22
Q

For head protrudes forward in pushing / pulling assessment , what are the overactive muscles ?

A

upper Trapezius
sternocleidomastoid
levator scapulae

23
Q

For head protruding forward in pushing / pulling assessment , what are the Underactive Muscles?

A

Deep cervical flexors

24
Q

For shoulders elevating and head protruding what are SMR and static stretches?

A

SMR upper trapezius
( Thera cane)

Static stretch upper trapezius / scalene stretch

25
Q

For Shoulders Elevating - what would be a strengthening exercise ?

A

Ball Cobra

26
Q

For protruding head , head protrudes forward what is a sample strengthening exercise ?

A

Chin tuck ( keep head in neutral position during all exercises )

Nasm Cpt 4 Muscle Compensations!!!!ash (1 decks)

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