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NASM Free ch. 6 broken down Part 1 > NASM Free ch. 6 Assessments of Muscle Imbalance > Flashcards

NASM Free ch. 6 Assessments of Muscle Imbalance Flashcards

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1
Q

What is the STARTING POSITION for the SQUAT assessment?

A
  • Feet shoulder width apart
  • Pointed straight ahead
  • Knees in line with toes
  • Low back in a neutral position
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2
Q

What MOVEMENT INSTRUCTIONS should be given for the SQUAT assessment?

A
  1. Warm up with light resistance that can be easily performed for 8-10 reps
  2. 1 minute rest
  3. Add 30 to 40 lbs (10-20% of initial load) and perform 3-5 reps
  4. 2 minute rest
  5. Repeat steps 3 and 4 until client fails
  6. Use the one-rep maximum estimation chart in the appendix to calculate one-repetition max.
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3
Q

What is the BENCH PRESS Assessment designed to assess?

What is it used to determine?

A

The one-rep maximum overall, upper body strength of the pressing musculature.

Use to determine training intensities for the bench press.

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4
Q

What 3 short/tight muscles can cause the knees to bow outwards?

A
  1. Piriformis
  2. Biceps Femoris (lateral hamstring attaches from ichial tuberosity which is medial, to the outer knee which is lateral, causing ext. rot)
  3. TFL (when not acting as stabilizers, can become synergistically dominant for glute med and pull the knee out)
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5
Q

What is the starting position for the SHARK SKILL TEST?

A
  • Client stands on one leg
  • With hands on hips
  • In the center box of a 9 squared, square grid.
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6
Q

What does the Shark Skill Test assess for?

A

Agility and neuromuscular control of the lower extremity

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7
Q

What does the Davies Test assess for?

A

Measures agility and stabilization of the upper extremities

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8
Q

What does the push up test assess for?

A

Muscular endurance of the upper body especially pushing muscles.

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9
Q

Overhead squat test and Single leg squat assessment are good for testing what?

A

Lower extremity movement patterns

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10
Q

KNOCKED KNEES during the OVERHEAD SQUAT TEST is influenced by weakness in which 2 muscle groups?

Tightness in which muscle group?

Restriction in which joint?

A

WEAK

  • Hip abductors
  • Hip external rotators

TIGHT
-Hip adductors

RESTRICTION_-Ankle dorsi flexion

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11
Q

What 3 short/tight muscles can cause the knees to bow outwards?

A
  1. Piriformis
  2. Biceps Femoris (lateral ham attaches from ichial tuberosity which is medial to the outer knee which is lateral, causing ext rot.
  3. TFL (when not acting as stabilizers, can become synergistically dominant for glute med and pull the knee out)
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12
Q

What is the starting position for the SHARK SKILL TEST?

A
  • Client stands on one leg
  • With hands on hips
  • In the center of a box of 9 squared, square grid
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13
Q

What movements should be instructed for a SHARK SKILL TEST?

How many times?

How should the time be calculated?

A
  1. Hop to each box in a designated pattern, always returning to the center box. (Be consistent with the pattern).
  2. Have one practice run through for each foot.
  3. Perform the test twice for each foot
  4. Record time adding .1 second for each fault:
    - Non hopping leg touches the ground
    - Hands come off hips
    - Foot goes in the wrong square
    - Foot doesn’t return to center square
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14
Q

What does the Shark Skill Test assess for?

A

Agility and neuromuscular control of the lower extremity

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15
Q

Which clients should not perform the shark skill test?

A

Clients who had difficulty with the single leg squat test.

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16
Q

What is the STARTING POSITION for the DAVIES TEST?

A
  1. Place two pieces of tape 3 ft. apart on the floor

2. Have client assume the push-up position with one hand on each piece of tape.

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17
Q

What MOVEMENTS should be instructed for the DAVEIS TEST?

How long?

A

1, Quickly move one hand to touch the other alternating each side

  1. Continue for 15 seconds. Repeat 3 times.
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18
Q

What is the starting position for the pushing and pulling assessment?

A

Stand in a split stance with toes pointing forward. Draw the abdomen inward

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19
Q

What is the starting position for the pushing and pulling assessment?

A

Stand in a split stance with toes pointing forward. Draw the abdomen inward

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20
Q

What movement instructions should be given for the pushing and pulling assessment?

How many repititions?

A

Press handles forward and return to starting position.

Pull handles toward the body and return to starting position.

20 reps

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21
Q

What 3 things should be looked for when the client performs the pushing or pulling assessment?

A
  1. Does the low back arch?
  2. Do the shoulders elevate?
  3. Does the head migrate forward?
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22
Q

During the pushing or pulling assessment, which 2 muscles are probably OVERACTIVE and what muscle is probably UNDERACTIVE if the LOW BACK ARCHES?

A

OVERACTIVE:

  1. Hip flexors
  2. Erector spinae

UNDERACTIVE:

  1. Intrinsic core stabilizers
23
Q

During the pushing or pulling assessment, which 3 muscles are probably OVERACTIVE and what muscle is probably UNDERACTIVE if the SHOULDER ELEVATES?

A

OVERACTIVE:

  1. Upper trapezius
  2. SCM
  3. Levator scapulae

UNDERACTIVE:

  1. Mid/lower trapezius
24
Q

During the pushing or pulling assessment, which 3 muscles are probably OVERACTIVE and what muscle is probably UNDERACTIVE if the HEAD MIGRATES FORWARD?

A

OVERACTIVE:

  1. Upper trapezius
  2. SCM
  3. Levator scapulae

UNDERACTIVE:

  1. Deep cervical flexors
25
Q

In the Push-Up Test, what 3 compensation patterns should be checked for?

A
  1. Arch in low back
  2. Extended cervical spice
  3. Not actually touching the chest to the floor
26
Q

What does the push up test assess for?

A

Muscular endurance of the upper body especially pushing muscles.

27
Q

What POSITION should the client start in during the single leg squat assessment?

A

Hands on hips

Eyes focusing on object straight ahead

Foot pointed straight ahead

28
Q

What movement instructions should be given during the single leg squat assessment?

How many repetions on each side?

A

Squat to a comfortable level and return to the starting position.

5 repetitions on each side

29
Q

What compensation pattern should be checked for during the single leg squat assessment?

A

Does the knee adduct and internally rotate?

knee should track in line with the 2nd and 3rd toes

30
Q

When the knee moves inward during a single-leg squat assessment, which 4 muscles are probably OVERACTIVE?

A
  1. Adductors
  2. Biceps femoris (short head)
  3. TFL
  4. Vastus lateralis
31
Q

When the knee moves inward during a single-leg squat assessment, which 2 muscles are probably UNDERACTIVE?

A
  1. Gluteus medius/maximus

2. Vastus medialis oblique

32
Q

When the single leg squat assessment is too difficult what 2 things can be done?

A

Use outside support for assistance

or

change it to a balance assessment (observe movement compensation)

33
Q

KNEE VALGUS during the single leg squat assessment is influenced by WEAKNESS in which 2 movements?

and INCREASED ACTIVITY in…

and RESTRICTED MOVEMENT in…

A

Weak:

  1. Hip abductor
  2. Hip external rotation

Increased activity:

  1. Adductors

Restrictions:

  1. Ankle dorsi flexion
34
Q

Overhead squat test and Single leg squat assessment are good for testing what?

A

Lower extremity movement patterns

35
Q

What is the starting position of the overhead squat assessment?

A

Feet shoulder width apart

Shoes off

Straight arms raised overhead in line with torso

36
Q

What movement instructions should be given for the overhead squat test?

Repeat how many times?

A

Squat to roughly the hight of a chair seat.

Return to starting position.

Repeat 5 times from the front and side

37
Q

What 2 compensation patterns should be looked for in the ANTERIOR view of the overhead squat test?

A
  1. Feet–Do they flatten and/or turn out?

2. Knees–Do they adduct and internally rotate?

38
Q

What 3 compensation patterns should be looked for in the LATERAL view of the overhead squat test?

A

Lumbo-pelvic hip complex

  1. Arch in low back?
  2. Torso too leaned forward (not parallel with angle of lower legs)?

Shoulder

  1. Do the arms fall forward? (not stay aligned with line of lower back?)
39
Q

KNOCKED KNEES during the OVERHEAD SQUAT TEST is influenced by weakness in which 2 muscle groups?

Tightness in which muscle group?

Restriction in which joint?

A

WEAK

  • Hip abductors
  • Hip external rotators

TIGHT
-Hip adductors

RESTRICTION_-Ankle dorsi flexion

40
Q

If the LOWER BACK ARCHES during the overhead squat test, which 3 muscles are probably OVERACTIVE?

A
  1. Hip flexors (shortens distance between lower back and femor)
  2. Erector spinae (cause spinal extension)
  3. Lats (shortened during lumbar spine extension)
41
Q

If the LOWER BACK ARCHES during the overhead squat test, which 4 muscles are probably UNDERACTIVE?

A
  1. Gluteus max (cannot maintain force production for hip extension so erector spinae compensate, altering spinal alignment)
  2. Hamstrings (same as glut max)
  3. Intrinsic core stabilizers (needed to maintain a neutral spine)(same for spinal extension)
  4. Abdominals (promote spinal flexion)
42
Q

If the ARMS FALL FORWARD during the overhead squat test, which 3 muscles are probably OVERACTIVE?

A
  1. Lats
  2. Teres major
  3. Pecs
43
Q

If the ARMS FALL FORWARD during the overhead squat test, which 4 muscles are probably UNDERACTIVE?

A
  1. Middle and lower trapezius
  2. Rhomboids
  3. Infraspinatus
  4. Posterior deltoid
44
Q

If the FEET TURN OUT and FLATTEN during the overhead squat test, which 3 muscles are probably OVERACTIVE?

A
  1. Peroneals
  2. Lateral gastrocnemius
  3. Biceps femoris (short head)- (lateral hamstring that attaches lower femur to fibula. ext rot lower leg)
45
Q

If the FEET TURN OUT and FLATTEN during the overhead squat test, which 5 muscles are probably UNDERACTIVE?

A
  1. Medial gastrocnemius
  2. Medial hamstrings
  3. Gracilis
  4. Sartorius
  5. Popliteus
46
Q

If the KNEES MOVE INWARD during the overhead squat test, which 4 muscles are probably OVERACTIVE?

A
  1. Adductor complex
  2. Bicepts femoris (short head) (flexes knee and int. rot. tibia)
  3. TFL (causes slight int rot of femur and ext rot of tibia though its ITB connection to the tibia and the fact that the ilium attachment is more anterior.)
  4. Vastus lateralis (from a bow string effect)
47
Q

If the KNEES MOVE INWARD during the overhead squat test, which 2 muscles are probably UNDERACTIVE?

A
  1. Gluteus medius/maximus

2. Vastus medialis oblique

48
Q

If there is excessive forward lean during the overhead squat test, which 3 muscle groups are probably UNDERACTIVE?

A
  1. Tibialis anterior (can’t pull knee forward into dorsi flexion)
  2. Gluteus maximus (needed to maintain toso alignment during a squat)
  3. Erector spinae
49
Q

What 3 things should be observed in the HEAD position when performing a static postural assessment?

A

Tilt

Rotation

Extension (jutting forward)

50
Q

What 4 things should be observed in the SHOULDERS and THORACIC SPINE during a static postural assessment?

A

Elevation

Elevation of L versus R

Kyphotic curve

Protaction (medial boarders of scapulas in posterior view)

51
Q

What 2 things should be observed in the HIPS during static postural assessment?

A

Height of superior illiac spines (L/R)

Flexion or extension of lower back

52
Q

What 2 things should be observed in the KNEES during a static postural assessment?

A

Alignment compared to toes (adduction or abduction)

Hyper extension

53
Q

In a static postural assessment, what 3 things should be observed in the FEET/ANKLES?

A

Arch height

Rotation

Angle of leg to foot (from side view)

NASM Free ch. 6 broken down Part 1 (6 decks)

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