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NASM > Overactive/Underactive > Flashcards

Overactive/Underactive Flashcards

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1
Q

Anterior - Feet - Turn Out: Overactive Muscles

A

Soleus (Calf),

Lateral Gastrocnemius (Calf),

Biceps Femoris (Short Head)(Hamstring) | Posterior Part of Thigh

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2
Q

Anterior - Feet Turn Out: Underactive Muscles

A

Medial Gastrocnemius (Calf)

Medial Hamstring Complex (Inner Thigh)

Gracilis (Adductor)

Sartorius (Anterior Thigh)

Popliteus (Back of Knee)

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3
Q

Anterior - Feet Turn out: SMR-Foam Roll & Static Stretch Techniques

A

SMR: Gastrocnemius/Soleus
SMR: Biceps femoris (Short Head)

Static: Gastrocnemius
Static: Supine Biceps Femoris

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3
Q

Anterior - Feet Turn out: SMR-Foam Roll & Static Stretch Techniques

(Think of the Overactive Muscles)

A

SMR: Gastrocnemius/Soleus
SMR: Biceps femoris (Short Head)

Static: Gastrocnemius
Static: Supine Biceps Femoris

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4
Q

Anterior Feet Turn Out: Strengthening Exercise

A

Single-leg balance reach

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5
Q

Anterior Knees Move Inward: Overactive

A

Adductor Complex

Biceps Femoris (Short Head) | Posterior Part of Thigh

Tensor Fascia Latae | (Hip Muscle)

Vastus Lateralis (Quad/Thigh)

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6
Q

Anterior Knees Move Inward: Underactive

A

Gluteus Medius/Maximus

Vastus Medialis Oblique (VMO) | Quad Muscle

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7
Q

Anterior Knees Move Inward: SMR (Foam-roll) and Static Stretch Techniques

A

SMR: Adductors
SMR: TFL/IT Band

Static: Supine Biceps Femoris Stretch
Static: Standing TFL Stretch

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8
Q

Anterior Knees Move Inward: Strengthening Exercise

A

Tube walking side to side

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9
Q

Lateral: LPHC - Excessive Forward Lean: Overactive Muscles

LPHC = Lumbo-Pelvic Hip Complex

A

Soleus (Calf)

Gastrocnemius (Calf)

Hip Flexor Complex (THL, rectus femoris, psoas)

Abdominal Complex (Rectus Abdominus, External Obliques)

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10
Q

Lateral: LPHC - Excessive Forward Lean: Underactive Muscles

A

Anterior Tibialis (Shin)

Gluteus Maximus

Erector Spinae (Back)

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11
Q

Lateral: LPHC - Excessive Forward Lean: SMR (Foam Rolling) and Static Stretch

A

SMR: Gastrocnemius/Soleus
SMR: Quadriceps

Static: Gastrocnemius
Static: Kneeling Hip Flexor Stretching

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12
Q

Lateral: LPHC: Excessive Forward Lean: Strengthening Exercise

A

Quadruped Arm/Opposite Leg Raise

Ball Wall Squats

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13
Q

Lateral: LPHC: Low Back Arches: Overactive Muscles

A

Hip Flexor Complex (TFL, Rectus Femoris, Psoas)

Erector Spinae

Latissimus Dorsi

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14
Q

Lateral: LPHC: Low Back Arches: Underactive Muscles

A

Gluteus Maximums

Hamstring Complex

Intrinsic Core Stabilizers (Transverse Abdominis, multifidus, transverse spinalis, internal oblique, pelvic-floor muscles)

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15
Q

Lateral: LPHC: Low Back Arches: SMR (Foam) & Static Stretch

A

SMR: Quadriceps
SMR: Latissimus Dorsi

Static: Kneeling hip flexor stretch
Static Latissimus Dorsi Ball Stretch

16
Q

Lateral: LPHC: Low Back Arches: Strengthening

A

Quadruped Arm/Opposite Leg Raise

Ball Wall Squats

17
Q

Lateral: Upper Body - Arms Fall Forward: Overactive Muscles

A

Latissimus Dorsi

Teres Major

Pectoralis Major/Minor

18
Q

Lateral: Upper Body - Arms Fall Forward: Underactive Muscles

A

Mid/lower Trapezius

Rhomboids

Rotator Cuff (Supraspinatus, infraspinatus, teres minor, subscapularis)

19
Q

Lateral: Upper Body - Arms Fall Forward: SMR and Static

A

SMR: Thoracic Spine
SMR: Latissimus Dorsi

Static Stretch: Latissimus Dorsi Ball Stretch

Static Stretch: Pectoral Wall Stretch

20
Q

Lateral: Upper Body - Arms Fall Forward: Strengthening

A

Squat to Row

21
Q

Lateral: Upper Body: Shoulder Elevate (Pushing Pulling): Overactive muscles

A

Upper Trapezius
Sternocleidomastoid
Levator Scapulae

22
Q

Lateral: Upper Body: Shoulder Elevate (Pushing Pulling): Underactive muscles

A

Mid/lower trapezius

23
Q

Lateral: Upper Body: Shoulder Elevate (Pushing Pulling): SMR + Static

A

SMR: Upper Trapezius (Thera Cane)

Static: Upper Trapezius/Scalene Stretch

24
Q

Lateral: Upper Body: Shoulder Elevate (Pushing Pulling): Strengthening

A

Ball Cobra

25
Q

Lateral: Upper Body: Head Protrudes (Pushing/Pulling): Overactive Muscles

A

Upper Trapezius

Sternocleidomastoid

Levator Scapulae

26
Q

Lateral: Upper Body: Head Protrudes (Pushing/Pulling): Underactive Muscles

A

Deep cervical flexors

27
Q

Lateral: Upper Body: Head Protrudes (Pushing/Pulling): SMR + Static

A

SMR: Upper trapezius (Thera cane)

Static: Upper trapezius/Scalene Stretch

NASM (23 decks)

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