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nasm app d Flashcards

1
Q

Lower Leg

A

Anterior Tibialis Posterior Tibialis Soleus Gastrocnemius Peroneus Longus

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2
Q

Anterior Tibialis

A

Isolated: Concentric dorsiflexion and ankle inversion Integrated: Eccentric plantarflexion and ankle eversion Isometrically stabilizes the arch of the foot

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3
Q

Posterior Tibialis

A

Isolated: Concentric plantarflexion and ankle inversion Integrated: Eccentric dorsiflexion and ankle eversion Isometrically stabilizes the arch of the foot

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4
Q

Soleus

A

Isolated: Concentric plantarflexion Integrated: Eccentric dorsiflexion Isometrically stabilizes the foot and ankle complex

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5
Q

Gastrocnemius

A

Isolated: Concentric plantarflexion Integrated: Eccentric dorsiflexion Isometrically stabilizes the foot and ankle complex

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6
Q

Peroneus Longus

A

Isolated: Concentric plantarflexion and ankle eversion Integrated: Eccentric dorsiflexion Isometrically stabilizes the foot and ankle complex

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7
Q

hamstring complex

A

Biceps Femoris Long Head Biceps Femoris Short Head Semimembranosus Semitendinosus

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8
Q

Biceps Femoris Long Head

A

Isolated: Concentric knee flexion and hip extension External rotation of tibia Integrated: Eccentric knee extension Eccentric hip flexion Eccentric tibial internal rotation Isometrically stabilizes the lumbo-pelvic-hip complex and knee

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9
Q

Biceps Femoris Short Head

A

Isolated: Concentric knee flexion and tibial external rotation Integrated: Eccentric knee extension Eccentric tibial internal rotation Isometrically stabilizes the knee

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10
Q

Semimembranosus

A

Isolated: Concentric knee flexion, hip extension, and tibial internal rotation Integrated: Eccentric knee extension Eccentric hip flexion Eccentric tibial external rotation Isometrically stabilizes the lumbo-pelvic-hip complex and knee

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11
Q

Semitendinosus

A

Isolated: Concentric knee flexion, hip extension, and tibial internal rotation Integrated: Eccentric knee extension Eccentric hip flexion Eccentric tibial external rotation Isometrically stabilizes the lumbo-pelvic-hip complex and knee

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12
Q

quads

A

Vastus Lateralis Vastus Medialis Vastus Intermedius Rectus Femoris

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13
Q

Vastus Lateralis

A

Isolated: Concentric knee extension Integrated: Eccentric knee flexion, adduction, and internal rotation Isometrically stabilizes the knee

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14
Q

Vastus Medialis

A

Isolated: Concentric knee extension Integrated: Eccentric knee flexion, adduction, and internal rotation Isometrically stabilizes the knee

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15
Q

Vastus Intermedius

A

Isolated: Concentric knee extension Integrated: Eccentric knee flexion, adduction, and internal rotation Isometrically stabilizes the knee

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16
Q

Rectus Femoris

A

Isolated: Concentric knee extension and hip flexion Integrated: Eccentric knee flexion, adduction, and internal rotation Eccentric hip extension Isometrically stabilizes the lumbo-pelvic-hip complex and knee

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17
Q

hip musculature

A

Adductor Longus Adductor Magnus Anterior Fibers Adductor Magnus Posterior Fibers Adductor Brevis Gracilis Pectineus Gluteus Medius Gluteus Minimus Gluteus Maximus Tensor Fascia Latae (Including IT Band) Psoas Iliacus Sartorius Piriformis

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18
Q

Adductor Longus

A

Isolated: Concentric hip adduction, flexion, and internal rotation Integrated: Eccentric hip abduction, extension, and external rotation Isometrically stabilizes the lumbo-pelvic-hip complex

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19
Q

Adductor Magnus Anterior Fibers

A

Isolated: Concentric hip adduction, flexion, and internal rotation Integrated: Eccentric hip abduction, extension, and external rotation Dynamically stabilizes the lumbo-pelvic-hip complex

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20
Q

Adductor Magnus Posterior Fibers

A

Isolated: Concentric hip adduction, extension, and external rotation Integrated: Eccentric hip abduction, flexion, and internal rotation Isometrically stabilizes the lumbo-pelvic-hip complex

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21
Q

Adductor Brevis

A

Isolated: Concentric hip adduction, flexion, and internal rotation Integrated: Eccentric hip abduction, extension, and external rotation Isometrically stabilizes the lumbo-pelvic-hip complex

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22
Q

Gracilis

A

Isolated: Concentric hip adduction, flexion, and internal rotation Assists in tibial internal rotation Integrated: Eccentric hip abduction, extension, and external rotation Isometrically stabilizes the lumbo-pelvic-hip complex

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23
Q

Pectineus

A

Isolated: Concentric hip adduction, flexion, and internal rotation Integrated: Eccentric hip abduction, extension, and external rotation Isometrically stabilizes the lumbo-pelvic-hip complex

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24
Q

Gluteus Medius

A

Isolated: Concentric hip abduction and internal rotation (anterior fibers) Concentric hip abduction and external rotation (posterior fibers) Integrated: Eccentric hip adduction and external rotation (anterior fibers) Eccentric hip adduction and internal rotation (anterior fibers) Isometrically stabilizes the lumbo-pelvic-hip complex

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25
Gluteus Minimus
Isolated: Concentric hip abduction and internal rotation Integrated: Eccentric hip adduction and external rotation Isometrically stabilizes the lumbo-pelvic-hip complex
26
Gluteus Maximus
Isolated: Concentric hip extension and external rotation Integrated: Eccentric hip flexion and internal rotation Eccentric tibial internal rotation via IT Band Isometrically stabilizes the lumbo-pelvic-hip complex
27
Tensor Fascia Latae (Including IT Band)
Isolated: Concentric hip flexion, abduction, and internal rotation Integrated: Eccentric hip extension, adduction, and external rotation Isometrically stabilizes the lumbo-pelvic-hip complex
28
Psoas
Isolated: Concentric hip flexion and external rotation Concentric lumbar spine extension and rotation Integrated: Eccentric hip extension and internal rotation Isometrically stabilizes the lumbo-pelvic-hip complex
29
Iliacus
Isolated: Concentric hip flexion and external rotation Integrated: Eccentric hip extension and internal rotation Isometrically stabilizes the lumbo-pelvic-hip complex
30
Sartorius
Isolated: Concentric hip flexion, external rotation, and abduction Concentric knee flexion and internal rotation Integrated: Eccentric hip extension, internal rotation, and adduction Eccentric knee extension and external rotation Isometrically stabilizes the lumbo-pelvic-hip complex and knee
31
Piriformis
Isolated: Concentric hip extension, abduction, and external rotation Integrated: Eccentric hip flexion, adduction, and internal rotation Isometrically stabilizes the hip and sacroiliac joint
32
abdominal musculature
Rectus Abdominis External Oblique Internal Oblique Transverse Abdominis Diaphram
33
Rectus Abdominis
Isolated: Concentric spinal flexion, lateral flexion, and rotation Integrated: Eccentric spinal extension, lateral flexion, and rotation Isometrically stabilizes the lumbo-pelvic-hip complex
34
External Oblique
Isolated: Concentric spinal flexion, lateral flexion, and contralateral rotation Integrated: Eccentric spinal extension, lateral flexion, and rotation Isometrically stabilizes the lumbo-pelvic-hip complex
35
Internal Oblique
Isolated: Concentric spinal flexion, lateral flexion, and ipsilateral rotation Integrated: Eccentric spinal extension, lateral flexion, and rotation Isometrically stabilizes the lumbo-pelvic-hip complex
36
Transverse Abdominis
Isolated: Increases intra-abdominal pressure Supports the abdominal viscera Integrated: Isometrically stabilizes the lumbo-pelvic-hip complex
37
Diaphram
Isolated: Concentrically pulls the central tendon inferiorly, increasing the volume in the thoracic cavity Integrated: Isometrically stabilizes the lumbo-pelvic-hip complex
38
back musculature
Superficial Erector Spinae: 1. Iliocostalis 2. Longissimus 3. Spinalis Quadratus Lumborum Multifidus Latissimus Dorsi
39
Superficial Erector Spinae: 1. Iliocostalis 2. Longissimus 3. Spinalis
Isolated: Concentric spinal extension, lateral flexion, and rotation Integrated: Eccentric spinal flexion, lateral flexion, and rotation Dynamically stabilizes the spine during functional movements
40
Quadratus Lumborum
Isolated: Concentric spinal lateral flexion Integrated: Eccentric contralateral spinal flexion Isometrically stabilizes the lumbo-pelvic-hip complex
41
Multifidus
Isolated: Concentric spinal extension and contralateral rotation Integrated: Eccentric spinal flexion and rotation Isometrically stabilizes the spine
42
Latissimus Dorsi
Isolated: Concentric shoulder extension, adduction, and internal rotation Integrated: Eccentric shoulder flexion, abduction, and external rotation Eccentric spinal flexion Isometrically stabilizes the lumbo-pelvic-hip complex and shoulder
43
shoulder musculature
Serratus Anterior Rhomboid Major Rhomboid Minor Lower Trapezius Middle Trapezius Upper Trapezius Pectoralis Major Pectoralis Minor Anterior Deltoid Medial Deltoid Posterior Deltoid Teres Major
44
Serratus Anterior
Isolated: Concentric scapular protraction Integrated: Eccentric dynamic scapular retraction Isometrically stabilizes the scapula
45
Rhomboid Major
Isolated: Concentric scapular retraction and downward rotation Integrated: Eccentric scapular protraction and upward rotation Isometrically stabilizes the scapula
46
Rhomboid Minor
Isolated: Concentric scapular retraction and downward rotation Integrated: Eccentric scapular protraction and upward rotation Isometrically stabilizes the scapula
47
Lower Trapezius
Isolated: Concentric scapular depression Integrated: Eccentric scapular elevation Isometrically stabilizes the scapula
48
Middle Trapezius
Isolated: Concentric scapular retraction Integrated: Eccentric scapular elevation Isometrically stabilizes the scapula
49
Upper Trapezius
Isolated: Concentric cervical extension, lateral flexion, and rotation Concentric scapular elevation Integrated: Eccentric cervical flexion, lateral flexion, and rotation Eccentric scapular depression Isometrically stabilizes the cervical spine and scapula
50
Pectoralis Major
Isolated: Concentric shoulder flexion, horizontal adduction, and internal rotation Integrated: Eccentric shoulder extension, horizontal abduction, and external rotation Isometrically stabilizes the shoulder girdle
51
Pectoralis Minor
Isolated: Concentric scapular protraction Integrated: Eccentric scapular retraction Isometrically stabilizes the shoulder girdle
52
Anterior Deltoid
Isolated: Concentric shoulder flexion and internal rotation Integrated: Eccentric shoulder extension and external rotation Isometrically stabilizes the shoulder girdle
53
Medial Deltoid
Isolated: Concentric shoulder abduction Integrated: Eccentric shoulder adduction Isometrically stabilizes the shoulder girdle
54
Posterior Deltoid
Isolated: Concentric shoulder extension and external rotation Integrated: Eccentric shoulder flexion and internal rotation Isometrically stabilizes the shoulder girdle
55
Teres Major
Isolated: Concentric shoulder extension, adduction, and internal rotation Integrated: Eccentric shoulder flexion, abduction, and external rotation Isometrically stabilizes the shoulder girdle
56
rotator cuff
Teres Minor Infraspinatus Subscapularis Supraspinatus
57
Teres Minor
Isolated: Concentric shoulder external rotation Integrated: Eccentric shoulder internal rotation Isometrically stabilizes the shoulder girdle
58
Infraspinatus
Isolated: Concentric shoulder external rotation Integrated: Eccentric shoulder internal rotation Isometrically stabilizes the shoulder girdle
59
Subscapularis
Isolated: Concentric shoulder internal rotation Integrated: Eccentric shoulder external rotation Isometrically stabilizes the shoulder girdle
60
Supraspinatus
Isolated: Concentric abduction of the arm Integrated: Eccentric adduction of the arm Isometrically stabilizes the shoulder girdle
61
arm musculature
Biceps Brachii Triceps Brachii Brachioradialis Brachialis
62
Biceps Brachii
Isolated: Concentric elbow flexion, supination of the radioulnar joint, and shoulder flexion Integrated: Eccentric elbow extension, pronation of the radioulnar joint, and shoulder extension Isometrically stabilizes the elbow and shoulder girdle
63
Triceps Brachii
Isolated: Concentric elbow extension and shoulder extension Integrated: Eccentric elbow flexion and shoulder flexion Isometrically stabilizes the elbow and shoulder girdle
64
Brachioradialis
Isolated: Concentric elbow flexion Integrated: Eccentric elbow extension Isometrically stabilizes the elbow
65
Brachialis
Isolated: Concentric elbow flexion Integrated: Eccentric elbow extension Isometrically stabilizes the elbow
66
neck musculature
Levator Scapulae Sternocleidomastoid Scalenes Longus Coli Longus Capitis
67
Levator Scapulae
Isolated: Concentric cervical extension, lateral flexion, and ipsilateral rotation when the scapulae is anchored Assists in elevation and downward rotation of scapulae Integrated: Eccentric cervical flexion, lateral flexion, and contralateral rotation
68
Sternocleidomastoid
Isolated: Concentric cervical flexion, rotation, and lateral flexion Integrated: Eccentric cervical extension, rotation, and lateral flexion Isometrically stabilizes the cervical spine and acromioclavicular joint
69
Scalenes
Isolated: Concentric cervical flexion, rotation, and lateral flexion Assists rib elevation during inhalation Integrated: Eccentric cervical extension, rotation, and lateral flexion
70
Longus Coli
Isolated: Concentric cervical flexion, lateral flexion, and ipsilateral rotation Integrated: Eccentric cervical extension, lateral flexion, and contralateral rotation Isometrically stabilizes the cervical spine
71
Longus Capitis
Isolated: Concentric cervical flexion and lateral flexion Integrated: Eccentric cervical extension Isometrically stabilizes the cervical spine

NASM Study Deck (13 decks)

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