Practical Assessments

Question 1

Lumbo-Pelvic Rhythm

Answer 1

Mobility: Segmental flexion of spine, hip flex, HS length, pelvic rot

Flexion muscles: eccentric erector spinae and glute max and mini concentric iliopsoas

Extension muscles: concentric erector spinae and glute max

Question 2

Prone Plank

Answer 2

Isometric; muscle strength endurance

Muscles needed: Abdominals: TrA and obliques, glute max
-others: paraspinals co-contracting w/ deep neck flexors, mulitfidi, SA, Triceps brachii, deltoid, pec major and quads

Question 3

Normal OH Squat

Answer 3

Descend vs ascend
Shld: full elevation (hum. in line with ear) BOTH
-SIT-iso, scapula force couple-iso
Trunk: vertical; parallel to tibia BOTH
-Core co-contracts, length in rectus abdominus
Hip flexion and extension
-Glute max (ecc. vs conc)
Knee flexion and extension
-Quads (ecc. vs conc)
Ankle DF and PF
-Gastro (ecc. vs conc)

Question 4

SLS 90 arms behind head

Answer 4

Mobility: t/s ext., stance hip ext., NWB hip flex, scap post tilt and retract, humeral abd and ER

Motor: Isometric, hip flex and ER., core, knee flex, arch, glute med

Question 5

SH Rhythm

Answer 5

Mobility: scapula up rot / P tilt + retraction, humerus ER, flexion / abd

Motor: conc/ecc scapula and GH force couples

Question 6

Anterior Lunge

Answer 6

Mobility: hip ext and flex, MTP ext, ankle DF, knee flex and ext

Motor: conc/ecc. quads, gastro, glute max, weight acceptance

Question 7

Forward head posture

Answer 7

Tight/Shortened: UT, LS, pec mjr, ant delt

Weak/Lengthened: Longus colli and capitis, LT

Question 8

Rounded Shoulders (Humerus IR)

Answer 8

Tight/Shortened: Pec mjr and minor, UT

Weak/Lengthened: Rhomboids, LT, post delt

=Lack of scapula retraction

Question 9

Anterior Pelvic Tilt

Answer 9

Tight/Shortened: Hip flexors (iliopsoas, rectus fem), erector spinae

Weak/Lengthened: Abdominals (rec abd mostly) glute max

Question 10

Posterior Pelvic Tilt

Answer 10

Tight/Shortened: Hamstrings, glute max

Weak/Lengthened: Hip flexors (mainly iliopsoas), lumbar erector spinae

Impairs movement during squat and deadlifts

Question 11

Kyphosis (excessive)

Answer 11

Tight/Shortened: Pec mjr and min, UT

Weak/Lengthened: Rhomboids, LT, erector spinae

Question 12

Lordosis (excessive)

Answer 12

Tight/Shortened: Hip flexors (iliopsoas), lumbar erector spinae

Weak/Lengthened: abdominals, glute

Question 13

Sway Back Posture

Answer 13

Tight/Shortened: Hip extensors (glutes and hamstrings), lumbar erector spinae

Weak/Lengthened: Obliques and hip flexors

Question 14

Flat Back Posture

Answer 14

Tight/Shortened: Hamstrings, abdominal muscles

Weak/Lengthened: hip flexors and lumbar E.S

Question 15

Winged Scapula

Answer 15

Tight/Shortened: UT, pec mjr and min

Weak/Lengthened: Serratus anterior, LT

Question 16

Flat Feet (overpronation)

Answer 16

Tight/Shortened: Gastro and soleus, peroneals

Weak/Lengthened: Tibialis anterior and intrinsic foot muscles

Question 17

Sagging hips / dropped pelvis
(plank)

Answer 17

Tight/Shortened: iliopsoas

Weak/Lengthened: abdominals, glutes and lumbar E.S

Question 18

Raised hips / Piked hips
(plank)

Answer 18

Tight/Shortened: Hamstrings, lumbar E.S

Weak/Lengthened: Glutes and abs (rec ab)

Question 19

Hyperextension of Low Back (L/S Lordosis)
(plank)

Answer 19

Tight/Shortened: Iliopsoas, lumbar E.S

Weak/Lengthened: core muscles (TrA and obliques)

Question 20

Neck Strain / Head Positioning
(plank)

Answer 20

Tight/Shortened: UT, LS

Weak/Lengthened: longus colli and capitis

Question 21

Shoulder elevation (shrugging)
(plank)

Answer 21

Tight/Shortened: UT, LS

Weak/Lengthened: LT, SA

Question 22

Instability / Shaking
(plank)

Answer 22

Weak: core muscles (rec ab, obliques, TrA)

Fatigue: shaking

Question 23

Knee flexion
(plank)

Answer 23

Fatigue

Weak/Lengthened: hip flexors, glutes, core

Question 24

Inability to maintain neutral spine
(plank)

Answer 24

Tight/Shortened: hip flexors and lumbar E.S

Weak/Lengthened: core