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Speed Nasm > Over Head Squat Solutions Table > Flashcards

Over Head Squat Solutions Table Flashcards

1
Q

What to look for in the anterior view

A

Knees and feet

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2
Q

What to look for in the lateral view

A

Upper body

LPHC

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3
Q

What to look for in the posterior view

A

Foot

LPHC

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4
Q

probable Overactive muscles for anterior view foot turning out

A

Soleus
Lateral gastrocnemius
Biceps femoris, short head
Tensor fascular latae

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5
Q

Probable underactive muscles anterior view foot turns out

A

Medial gastrocnemius
Medial hamstring
Gluteus medius / Maximus
Popliteus

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6
Q

Anterior view foot turns out example flexibility exercises (SMR and static)

A

Calf stretch
Hamstring stretch
Standing TFL stretch

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7
Q

Anterior view foot turns out example strengthening exercise

A

Single leg balance reach

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8
Q

Anterior view knee moves inward probable overactive muscles

A

Adductor complex
Bicep femoris short head
Tensor fascia latae
Vastus lateralis
Lateral gastrocnemius

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9
Q

Interior view knee moves inward probable underactive muscles

A

Gluteus medius and Maximus
Fastest medialis oblique VMO
Medial hamstring
Medial gastrocnemius

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10
Q

Anterior view knee moves inward example flexibility exercise

A

Adductor stretch
Hamstring stretch
TFL stretch
Calf stretch

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11
Q

Anterior view knee moves in word example strengthening exercise

A

Lateral tube walking
Ball squat with abduction
Ball bridge with abduction

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12
Q

Anterior view knee moves outward probable overactive muscles

A

Piriformis
Biceps femoris
Tensor fascia latae
Gluteus minimus/medius

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13
Q

Anterior view knee moves outward probable underactive muscles

A

Adductor complex
Medial hamstring
Gluteus maximus

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14
Q

Anterior view knee moves outward example flexibility exercise

A

Piriformis stretch
Hamstring stretch
TFL stretch

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15
Q

Anterior view knee moves outward example strengthening exercises

A

Ball squat with adduction
Ball bridge with adduction

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16
Q

Lateral view LPHC common compensations

A

Excessive forward lean
Low back arches
Low backgrounds

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17
Q

Lateral view LPHC excessive forward lean probable overactive muscles

A

Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex
(Rectus abdominus, external oblique)

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18
Q

LPHC excessive forward lean probable underactive muscles

A

Anterior tibialis
Gluteus maximus
Erector spinae

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19
Q

LPHC excessive forward lean example flexibility exercise

A

Calf stretch
hip flexor stretch
Ball abdominal stretch

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20
Q

LPHC excessive forward lean example strengthening exercise

A

Ball squat

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21
Q

LPHC lateral view low back arches probable overactive muscles

A

Hip flexor complex
Erector spinae
Latissimus dorsi

22
Q

LPHC low back arches probable underactive muscles

A

Gluteus Maximus
Hamstrings
Intrinsic core stabilizers
(Transverse abdominis, multifidus, internal oblique, transversospinalis, pelvic floor muscles)

23
Q

LPHC low back arches example flexibility exercise

A

Hip flexor stretch
Latissimus dorsi stretch
Erector spinae stretch

24
Q

LPHC low back arches example strengthening exercise

A

Ball squat
Floor bridge
Ball bridge

25
Q

Lateral view LPHC low back rounds probable overactive muscles

A

Hamstrings
Adductor Magnus
Rectus abdominis
External obliques

26
Q

LPHC low back rounds probable underactive muscles

A

Gluteus maximus
Erector spinae
Intrinsic course stabilizers

27
Q

LTHC low backgrounds example flexibility exercise

A

Hamstring stretch
Adductor Magnus stretch
Ball abdominal stretch

28
Q

LPHC low backgrounds example strengthening exercise

A

Floor Cobra
Ball Cobra
Ball back extension

29
Q

Lateral view upper body arms fall forward overactive muscles

A

Latissimus dorsi
Pectoralis major minor
Teres major
Coracobrachialis

30
Q

Arms Fall Forward probable underactive muscles

A

Mid lower trapezius
Rhomboids
Rotator cuff
Posterior deltoid

31
Q

Arms fall forward example flexibility exercise

A

Lat stretch
Pectoralis stretch
SMR thoracic spine

32
Q

Arms Fall Forward example strengthening exercise

A

Floor Cobra
Ball Cobra
Squat to row

33
Q

Forward head overactive muscles
(Push pull assessment

A

Nevada scapula
Sternocleidomastoid
Scalenes

34
Q

Forward head probable underactive muscles

A

Deep cervical flexors

35
Q

Forward head example flexibility exercise

A

Levator scapula stretch
Sternocleidomastoid stretch
Scalene stretch

36
Q

Forward head example strengthening exercise

A

Tuck Chin, Keeping head in neutral position during all exercise

37
Q

Shoulder elevation overactive muscles

A

Upper trapezius
Sternocleidomastoid
levator scapula

38
Q

Shoulder elevation probable underactive muscles

A

Mid/lower trapezius
Rhomboids
Rotator cuff

39
Q

Shoulder elevation flexibility exercise

A

Upper trapezius stretch
Sternocleidomastoid stretch
Levator scapula stretch

40
Q

Shoulder elevation strengthening exercise

A

Floor Cobra
Ball Cobra

41
Q

Posterior view foot flattens
Probable overactive muscles

A

Peroneals
Lateral gastrocnemius
Bicep femoris short head
Tensor fascia latea

42
Q

Posterior view foot flattens underactive muscles

A

Interior tibialis
Posterior tibialis
Medial gastrocnemius
Gluteus medius

43
Q

Posterior view foot flattens flexibility exercise

A

Peroneal stretch
Calf stretch
Hamstring stretch
Standing TFL stretch

44
Q

Posterior view foot flattens strengthening exercises

A

Single leg balance reach
Single leg medial calf raise

45
Q

Posterior view heel rises overactive muscles

46
Q

He arises under active muscles

A

Anterior tibialis

47
Q

Heel rises stretch

A

Soleus stretch

48
Q

Heel rises strengthening exercise

A

Single leg balance reach
Single leg squat

49
Q

LPHC asymmetrical weight shift overactive muscles

Posterior

A

Adductor complex
Tensor fascia Latae

Opposite side
Piriformis
Bicep femoris
Gluteus medius

50
Q

Asymmetrical weight shift underactive muscles

A

Gluteus medius same side
Adductor complex opposite side

51
Q

Asymmetrical weight shift stretches

A

Adductor stretch

Tensor fascia latae
Piriformis stretch
Hamstring stretch

52
Q

Asymmetrical weight shifts strengthening exercise

A

Gluteus medius same side

Adductor complex opposite side

Speed Nasm (1 decks)

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