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NASM > Overactive and Underactive muscles > Flashcards

Overactive and Underactive muscles Flashcards

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1
Q

Concentrically accelerates plantar flexion

A

Soleus and gastrocenemius

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2
Q

Concentrically accelerates hip extension and external rotation

A

Glute Maximus

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3
Q

Concentrically accelerates hip flexion , abduction, and internal rotation

A

TFL (hi flabir)

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4
Q

Concentrically accelerates hip flexion and external rotation as well as rotates the lumbar spice

A

Psoas

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5
Q

Accelerates shoulder adduction, extension and internal and rotation

A 
Lat dorsi 
(remember SAD in and out)
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6
Q

What are the 5 kinetic chain check points

A 
Foot and ankle
Knee
Lumbo pelvic hip complex
Shoulders
Head and cervical spine
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7
Q

The anterior view you evaluate for

A

Feet pronated or turned out, knees abducted or adducted

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8
Q

From the lateral view you evaluate what compensations

A

Arched back, rounded shoulders, forward head

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9
Q

Knees should be

A

In line with toes

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10
Q

Designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control

A

Squat assessment

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11
Q

How many reps are performed on a squat assessment

A

5; squat height of a chair

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12
Q

Set up for an Overhead squat assessment

A

Remove shoes
Feet shoulder width apart, toes pointed straight ahead
Foot/ ankle in neutral position
Arms over head

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13
Q

Feet flatten ( Overactive)

A

Bicep femoris
Lat gastrocenemius
TFl
peroneals

(BLT Please)

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14
Q

Feet flatten ( Underactive)

A

Med gastrocenemius
Anterior and post tibs
Glutes

(MAG)

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15
Q

Feet turn out (Overactive)

A

Bicep femoris
Lat gastrocenemius
Soleus
(BLS)

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16
Q

Feet turn out (underactive)

A 
gracilis
medial hamstring
Medial gastroceniuemus
popliteal
Sartorius
(GraMMPS)
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17
Q

Knees In (over active)

A 
Vastus laterus
Bicep femoris
Adductors
TFL
(VLBAT)
18
Q

Knees in (underactive)

A

Glutes
VMO
(GV)

19
Q

Low Back Arch (Overactive)

A

Hip flexors
Erector Spinae
Lat Dorsi
(HEL)

20
Q

Low back arch (underactive)

A

Hamstring complex
Abs
Glutes
(HAG)

21
Q

Arms fall forward (overactive)

A

Pectoralis major
Teres major
Lat dorsi

(Praise The Lord)

22
Q

Arms fall forward (underactive)

A

Mid-lower Trap
Rhomboids
Rotator cuff
(MRR)

23
Q

Excessive lean forward (overactive)

A

Hip flexor
Abs
Gastrocenemious
soleus

(Leaning HAGS)

24
Q

Excessive lean forward (underactive)

A

Ant and post tibs
Glutes
erector spine
(AGE)

25
Q

Transitional movement assessment that assesses dynamic flexibility, core strength, balance, and overall neuromuscular control

A

SL squat assessment.

If too difficult. Use some for assistance or substitute a SL balance

26
Q

How many reps in the pushing assessment

A

20; split stance, shoulder level

27
Q

Shoulder elevate (Overactive)

A

Upper traps
levator scapule
sternocleoidmastoid

28
Q

Shoulder elevate (Underactive)

A

Mid-lower trap

29
Q

Forward head(Overactive)

A

Upper traps
Levator scapule
Sternocliodmastoid

30
Q

Forward head (Underactive)

A

Cervical flexors

31
Q

Strengthening exercise for Feet turning out

A

SL balance reach

32
Q

Strengthening exercises for knees in

A

Tube walking, Ball squat and bride with abduction

33
Q

Strengthening exercises for excessive forward lean

A

Quadruped arm/opposite leg raise

ball squats

34
Q

Strengthening exercise for Low back arch

A

Quadruped arm/ opp leg raise
Ball wall squats
Floor and ball bridges

35
Q

Strengthening exercise for arms fall forward

A

Squat to row and Cobra

36
Q

Strengthening exercise for elevating shoulders

A

ball cobra

37
Q

Strengthening exercise for head forward

A

chin tuck

38
Q

What muscle lifts the leg up, moves leg outward and rotates the spine

A

Psoas

39
Q

What muscle Pulls arms to the side, pulls arms down, and internally rotates the arm

A

Lat dorsi

40
Q

What muscle brings the knee up, turns leg in and moves leg away from the body

A

TFL

41
Q

What muscle lifts leg back and rotates leg out

A

Hip external rotation

NASM (19 decks)

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