Study Guide - Muscle Imbalances Flashcards
What exercises should be avoided if feet turn out during assessments?
Calf raises
What exercises should be avoided if the knees cave in during assessments?
Adductor machine, abductor machine, and leg extension.
What exercises should be avoided when an anterior pelvic tilt is observed during assessments?
Leg press, adductor machine, leg raises, leg extension, and leg curl
What exercises should be avoided when arms fall forward during assessments?
Lat pull-down, chest press machine, shoulder press
Core consideration: move the feet hip width and keep them straight to avoid activating the adductors during which exercise?
Floor bridge
Core consideration: arms should run parallel to each other to prevent hands and arms from coming together and internally rotating the shoulders during which exercise?
Prone iso-abs
Cardio Consideration: when feet turn out, clients can use what machine after doing flexibility if the speed is a level at which they can focus on keeping the five kinetic chain checkpoints aligned?
Treadmill
Cardio Consideration: when feet turn out, the foot can be positioned straight and a pad will help maintain it on which machine?
Elliptical
Cardio Consideration: when feet turn out, the foot is in a position that does not require as much control on which machine?
Rowing machine
Cardio Consideration: when the feet turn out, what machine uses a foot pad that can assist in maintaining a neutral foot position?
Versa climber
What are the probable overactive muscles during a GAIT assessment when the feet are flattened?
Peroneal complex, lateral. gastrocnemius, biceps femoris (short head), TFL
What are the probable underactive muscles during a GAIT assessment when the feet are flattened?
Anterior tibialis, posterior tibialis, medial gastrocnemius, and gluteus medius
What are the probable overactive muscles during a GAIT assessment when the feet turn out?
Soleus, lateral gastrocnemius, biceps femoris (short head), TFL
What are the probable underactive muscles during a GAIT assessment when the feet turn out?
Medial gastrocnemius, medial hamstring, gluteus medius/maximus, gracilis, sartorius, and popliteus
What are the probable overactive muscles during a GAIT assessment when the knees move inward?
Adductor complex, biceps femoris (short head), TFL, lateral gastrocnemius, and vastus lateralis
What are the probable underactive muscles during a GAIT assessment when the knees move inward?
Medial hamstring, medial gastrocnemius, gluteus medius/maximus, vastus medialis oblique, anterior tibialis, and posterior tibialis
What are the probable overactive muscles during a GAIT assessment when the low back arches of the LPHC?
Hip flexor complex, erector spinae, and latissimus dorsi
What are the probable underactive muscles during a GAIT assessment when the low back arches of the LPHC?
Gluteus maximus, intrinsic core stabilizers, and hamstrings
What are the probable overactive muscles during a GAIT assessment when LPHC shows excessive rotation?
External obliques, adductor complex, and hamstrings
What are the probable underactive muscles during a GAIT assessment when LPHC shows excessive rotation?
Gluteus medius/maximus and intrinsic core stabilizers
What are the probable overactive muscles during a GAIT assessment when a hip hike is observed in the LPHC?
Quadratus lumborum (opposite side), TFL/gluteus minimus (same side)
What are the probable underactive muscles during a GAIT assessment when a hip hike is observed in the LPHC?
Adductor complex (same side) and gluteus medius (same side)
What are the probable overactive muscles during a GAIT assessment when the shoulders are rounded?
Pectorals and latissimus dorsi
What are the probable underactive muscles during a GAIT assessment when the shoulders are rounded?
Middle and lower trapezius and rotator cuff
What are the probable overactive muscles during a GAIT assessment when the head is forward?
Upper trapezius, levator scapulae, and sternocleidomastoid
What are the probable underactive muscles during a GAIT assessment when the head is forward?
Deep cervical flexors
Cardio Consideration: when arms fall forward or a rounded posture is observed, what exercise done with an upright posture is best?
Stationary bike-cycling
Cardio Consideration: when arms fall forward or a rounded posture is observed, standing upright is better for the upper body and puts the weight back on the legs where it should be on which machine?
Stair climber
Cardio Consideration: when arms fall forward or a rounded posture is observed, ensure that the client is not holding the rails, pulling the upper body forward into the compensation, on what machine?
Treadmill
Cardio Consideration: when arms fall forward or a rounded posture is observed, a machine with what device should be avoided if it is positioned to high which will cause the individual to put the head into excessive extension, leading to the head protruding forward?
Anything with a television
What compensations should be looked out for during single-leg balance exercises?
Feet turn out and anterior pelvic tilt
What compensations should be looked out for during resistance training exercises?
Feet turn out, anterior pelvic tilt, and arms falling forward
What are the probable overactive muscles during an overhead squat assessment from the lateral view when the LPHC exhibits an excessive forward lean?
Soleus, gastrocnemius, hip flexor complex, and abdominal complex
What are the probable underactive muscles during an overhead squat assessment from the lateral view when the LPHC exhibits an excessive forward lean?
Anterior tibialis, gluteus maximus, and erector spinae
What are the probable overactive muscles during an overhead squat assessment from the lateral view when the low back arches of the LPHC?
Hip flexor complex, erector spinae, and latissimus dorsi
What are the probable underactive muscles during an overhead squat assessment from the lateral view when the low back arches of the LPHC?
Gluteus maximus, hamstring complex, and intrinsic core stabilizers
What are the probable overactive muscles during an overhead squat assessment from the lateral view when the upper body exhibits arms falling forward?
Latissimus dorsi, teres major, and pectoralis major/minor
What are the probable underactive muscles during an overhead squat assessment from the lateral view when the upper body exhibits arms falling forward?
Middle/lower trapezius, rhomboids, and rotator cuff
What are the probable overactive muscles during an overhead squat assessment from the anterior view when the feet turn out?
Soleus, lateral gastrocnemius, Tensor Fascia Latae (TFL) and biceps femoris (short head)
What are the probable underactive muscles during an overhead squat assessment from the anterior view when the feet turn out?
Medial gastrocnemius, medial hamstring complex, anterior tibialis, gracilis, sartorius, and popliteus
What are the probable overactive muscles during an overhead squat assessment from the anterior view when the knees move inward?
Adductor complex, biceps femoris (short head), TFL, and vastus lateralis
What are the probable underactive muscles during an overhead squat assessment from the anterior view when the knees move inward?
Gluteus maximus, gluteus medius, and vastus medialis oblique (VMO)
What are the probable overactive muscles a during single-leg squat from the anterior view when the knees move inward?
Adductor complex, biceps femoris, TFL, and vastus lateralis
What are the probable underactive muscles a during single-leg squat from the anterior view when the knees move inward?
Gluteus medius, gluteus maximus, and vastus medialis oblique
What are the probable overactive muscles during a pushing assessment from the lateral view when the low back arches of the LPHC?
Hip flexors and erector spinae
What are the probable underactive muscles during a pushing assessment from the lateral view when the low back arches of the LPHC?
Intrinsic core stabilizers
What are the probable overactive muscles during a pushing assessment from the lateral view when shoulder elevation is observed in the shoulder complex?
Upper trapezius, sternocleidomastoid, and levator scapulae
What are the probable underactive muscles during a pushing assessment from the lateral view when shoulder elevation is observed in the shoulder complex?
Mid trapezius and lower trapezius
What are the probable overactive muscles during a pulling assessment from the lateral view when the low back arches of the LPHC?
Upper trapezius, sternocleidomastoid, and levator scapulae
What are the probable underactive muscles during a pulling assessment from the lateral view when the low back arches of the LPHC?
Intrinsic core stabilizers
What are the probable overactive muscles during a pulling assessment from the lateral view when shoulder elevation is observed in the shoulder complex?
Upper trapezius, sternocleidomastoid, and levator scapulae
What are the probable underactive muscles during a pulling assessment from the lateral view when shoulder elevation is observed in the shoulder complex?
Mid trapezius and lower trapezius
What are the probable overactive muscles during a pulling assessment from the lateral view when the head protrudes forward?
Upper trapezius, sternocleidomastoid, and levator scapulae
What are the probable underactive muscles during a pulling assessment from the lateral view when the head protrudes forward?
Deep cervical flexors
What static posture assessment exhibits shortened muscles of the gastrocnemius, soleus, peroneals, adductors, iliotibial head, hip flexor complex, and biceps femoris short head?
Pronation Distortion Syndrome
What static posture exhibits lengthened muscles of the anterior tibialis, posterior tibialis, vastus medialis, gluteus medius/maximus, and hip external rotators
Pronation Distortion Syndrome
What static posture exhibits shortened muscles of the gastrocnemius, soleus, hip flexor complex, adductors, latissimus dorsi, and erector spinae?
Lower Crossed Syndrome
What static posture assessment exhibits lengthened muscles of the anterior tibialis, posterior tibialis, gluteus maximus/medius, transversus abdominis, and internal oblique?
Lower Crossed Syndrome
What static posture exhibits shortened muscles of the upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, and pectoralis major/minor?
Upper Crossed Syndrome
What static posture exhibits lengthened muscles of the deep cervical flexors, serratus anterior, rhomboids, middle trapezius, lower trapezius, teres minor, and infraspinatus?
Upper Crossed Syndrome
What overactive (short) muscles cause the feet to turn out due to excessive plantar flexion limiting dorsiflexion, meaning that in order to squat and achieve desired depth, the feet turn out
Soleus and Lateral Gastrocnemius
What overactive (short) muscle attaches from lower femur to fibula, externally rotates lower leg and disrupts normal ankle mechanics causing the feet to turn out?
Biceps Femoris (short head)
What overactive (short) muscle attaches from the ilium to the tibia, will cause internal rotation of femur and external rotation of tibia, which sets up tibia/feet to turn out and knees to cave in
Tensor Fascia Latae (TFL)
What underactive (lengthened) muscle promotes dorsi flexion to allow proper range of motion and d stabilizes the foot and ankle complex causing the feet to turn out?
Anterior Tibialis
What underactive (lengthened) muscle promotes tibial internal rotation causing the feet to turn out?
Medial Gastrocnemius
What underactive (lengthened) muscle helps stabilize LPHC and promote internal rotation of the lower leg causing the feet to turn out?
Medial Hamstring
What underactive (lengthened) muscle in unison with an overactive TFL being an internal rotator and hip flexor can inhibit the hip external rotators and hip extension causing the feet to turn out?
Gluteus Medius/Maximus
In association with the soleus, peroneal complex and anterior tibialis, as the arch falls, fascia is stretch excessively–pain typically occurs at the insertion (heel) describes what kind of injury?
Plantar Fasciitis
In association with the posterior tibialis, lateral gastrocnemius and medial gastrocnemius, what injury is due to excessive plantar flexion (tight gastrocnemius and soleus) and rotation of the achilles during movement patterns?
Achilles Tendinopathy
In association with the biceps femoris (short head) and medial hamstring, improper ankle mechanics (lack of dorsiflexion) and externally rotated lower leg leads to overuse of the ant/post tibialis and what possible injury?
Medial Tibial Stress Syndrome (“shin splints)
In association with the tensor fascia latae (TFL) and gluteus medius/maximus, lack of mobility through the ankle and underactive glutes can be associated with chronic ankle instability and repetitive what?
Ankle Sprains
What underactive (lengthened) muscle promotes tibial internal rotation and knee stabilization causing the feet to turn out?
Popliteus
In association with the popliteus, because the lower leg is not aligned properly, it is more likely to suffer from excessive strain on the patellar tendon causing what?
General Knee Pain
What two underactive (lengthened) muscles promote tibial internal rotation and knee stabilization causing the feet to turn out?
Gracilis and Sartorius
In association with the gracilis, sartorius, medial hamstring,lack of stability to the knee and poor foundation from the foot leads to a variety of knee problems and what?
General Knee Pain
What underactive (lengthened) muscle promotes ankle dorsiflexion and inversion (bottom of foot to inside) causing the feet to flatten?
Anterior Tibialis
What underactive (lengthened) muscle promotes inversion (bottom of foot to inside) and causes the feet to flatten?
Posterior Tibialis
What underactive (lengthened) muscle promotes tibial internal rotation and knee stabilization causing the feet to flatten?
Medial Hamstring
What underactive (lengthened) muscle have posterior fibers promoting external rotation of the femur, if not firing properly knees will cave in, which would prevent vagus and tibial external rotation and excessive pronation?
Gluteus Medius
In association with the gluteus medius, what injury is caused by excessive pronation of the foot, alternating the position of the knee, and the IT band becomes compressed into the surrounding tissues?
IT Band Tendonitis
What underactive (lengthened) muscle promotes tibial internal rotation, which would align entire leg to prevent knees from caving in?
Medial Hamstring
What injury is caused because the lower leg is not aligned properly, it is more likely to suffer from excessive strain on the pateller
Patellar Tendinopathy (Jumper’s Knee)
What overactive (short) muscles causes eversion (show bottom to outside, so inside ‘falls), causing overpronation and feet to flatten?
Peroneal Complex and Lateral Gastrocnemius
What overactive (short) muscle causes tibial external rotation, which promotes arch falling?
Biceps Femoris
What overactive (short) muscle attaches from the ilium to the tibia, will cause internal rotation of femur and external rotation of the tibia, which sets up tibia/feet to turn out and knees to cave in?
TFL
What overactive (short) muscle adducts and internally rotates hips, causing collapse of knees inward?
Adductor Complex
What overactive (short) muscle when not acting as stabilizers, can become synergistically dominant for glute med and pull the knee out?
TFL
What overactive (short) muscle limits dorsiflexion, which means that in order to squat and achieve desired depth, one leans forward to offset center of gravity and prevent from falling backwards causing an excessive forward lean?
Soleus
What overactive (short) muscle has excessive plantar flexion limiting dorsiflexion, which means that in order to squat and achieve desired depth, one leans forward?
Gastrocnemius
What overactive (short) muscle causes excessive hip rotation and an excessive forward lean?
Hip Flexor Complex
What overactive (short) muscle becomes overactive in an attempt to maintain force reduction during hip flexion when glutes become underactive causing an excessive forward lean?
Piriformis
What overactive (short) muscle becomes synergistically dominant due to inhibit intrinsic core, causes excessive spinal flexion and an excessive forward lean?
Abdominal Complex
