Overhead Squat Assessment

Question 1

What are the 5 Kinetic Chain Checkpoints

Answer 1

1. Feet/Ankles
2. Knees
3. Lumbo-Pelvic Hip Complex/ LPHC
4. Shoulders
5. Cervical Spine

Question 2

What 3 things of OHS Assessment EVALUATES

Answer 2

1. Total body structural alignment
2. Dynamic flexibility
3. Neuromuscular control from a bilateral standing posture

Question 3

Overactive muscles require

Answer 3

Stretching

Question 4

Underactive muscles require

Answer 4

Strengthening with low to moderate intensities

Question 5

NASM’s most Always tight (overactive) & weak (underactive). Know all, but especially the ** ones.

Answer 5

Always tight (overactive)/Always weak (underactive)

Soleus-tight/Medial gastrocnemius-weak

Lateral gastrocnemius-tight/Medial hamstrings-weak

Tensor fascia latae-tight (TFL)/Gluteus maximus-weak

Biceps femoris-tight/Gluteus medius-weak

Vastus lateralis-tight/Vastus medialis oblique VMO-weak

Psoas (hip flexor complex)-tight/Anterior tibialis-weak

Rectus femoris-tight/Intrinsic core stabilizers-weak

Latissimus dorsi-tight/Transverse abdominus-weak

Pectoralis major/minor-tight/Mid/Low Traps-weak

Levator scapulae-tight/Rhomboids-weak

Teres major-tight/Deep cervical flexors-weak

Sternocleidomastoid-Always tight