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NASM Muscle funtions

Isolated muscle functions, compensations, imbalances, and corrective strategies.

QuestionAnswer
In the overhead squat assessment, with the feet turning out compensation, which muscles are overactive? Soleus, Lateral Gastrocnemius, Biceps Femoris (Short Head)
In the overhead squat assessment, with the feet turning out compensation, which muscles are underactive? Medial gastrocnemius, Medial hamstring complex, gracilis, Sartorius, popliteus.
In the overhead squat assessment, with the feet turning out compensation, what would need SMR? Gastrocnemius, Soleus, Biceps Femoris (Short Head)
In the overhead squat assessment, with the feet turning out compensation, what static stretches would be used? Static gastrocnemius stretch and static supine biceps femoris stretch.
In the overhead squat assessment, with the feet turning out compensation, what strengthening exercise would be used? Single-leg balance reach.
In the overhead squat assessment, with the knees moving inward compensation, which muscles would be overactive? Adductor complex, biceps femoris (short head), tensor fascia latae, and vastus lateralis.
In the overhead squat assessment, with the knees moving inward compensation, which muscles are underactive? Gluteus medius/maximus, Vastus Medial Oblique (VMO)
In the overhead squat assessment, with the knees moving inward compensation, which muscles would need SMR? Adductors, TFL/IT Band
In the overhead squat assessment, with the knees moving inward compensation, what static stretches would be used? Static supine biceps femoris stretch and standing TFL stretch
In the overhead squat assessment, with the knew moving inward compensation, which strengthening exercises would be used? Tube walking; side to side.
In the overhead squat assessment, with the excessive forward lean compensation, which muscles are overactive? Soleus, gastrocnemius, Hip flexor complex and Abdominal complex
In the overhead squat assessment, with the excessive forward lean compensation, which muscles are underactive? Anterior tibialis, gluteus maximus, erector spinae.
In the overhead squat assessment, with the excessive forward lean compensation, which muscles would need SMR? Gastrocnemius/soleus, and quadriceps.
In the overhead squat assessment, with the excessive forward lean compensation, which muscles would need static stretching? Static gastrocnemius stretch and static kneeling hip flexor stretch.
In the overhead squat assessment, with the excessive forward lean compensation, which strengthening exercises would be used? Quadruped arm/opposite leg raise, ball wall squats.
In the overhead squat assessment, with the low back arch compensation, which muscles would be overactive? Hip flexor complex, erector spinae, Latissimus Dorsi
In the overhead squat assessment, with the low back arch compensations, which muscles would need SMR? Quadriceps, Latissimus Dorsi
In the overhead squat assessment, with the low back compensation, which muscles would need static stretching? Quadriceps arm/opposite leg raise, ball squats
In the overhead squat assessment, with the arms falling forward compensation, which muscles would be overactive? Latissimus Dorsi, teres major, pectoralis major/minor
In the overhead squat assessment, with the arms falling forward compensation, which muscles would be underactive? Mid/lower trapezius, rhomboids, rotator cuff
In the overhead squat assessment, with the arms falling forward compensation, which muscles would need SMR? Thoracic spine, Latissimus Dorsi
In the overhead squat assessment, with the arms falling forward compensation, which Static stretches would be used? Latissimus Dorsi ball stretch, pectoral wall stretch
In the overhead squat assessment, with the arms falling forward compensation, which strengthening exercises would be used? Squat to row
In the pushing/pulling assessment, with the shoulders elevating compensation, which muscles would be overactive? Upper trapezius, sternocleidomastoid, levator scapulae
In the pushing/pulling assessment, with the shoulders elevating compensation, which muscles would be underactive? Mid/lower trapezius
In the pushing/pulling assessment, with the shoulders elevating compensation, which muscles would need SMR? Upper Trapezius (Thera Cane)
In the pushing/pulling assessment, with the shoulders elevating compensation, which static stretches would be used? Upper Trapezius, Scalene Stretch
In the pushing/pulling assessment, with the shoulders elevating compensation, which strengthening excercises would be used? Ball Cobra
In the pushing/pulling assessment, with the head protruding forward compensation, which muscles would be overactive? Upper trapezius, sternocleidomastoid, levator scapulae
In the pushing/pulling assessment, with the head protruding forward compensation, which muscles would be underactive? Deep cervical flexors
In the pushing/pulling assessment, with the head protruding forward compensation, which muscles would need SMR? Upper Trapezius (Thera Cane)
In the pushing/pulling assessment, with the head protruding forward compensation, which static stretches would be used? Upper Trapezius, scalene stretch
In the pushing/pulling assessment, with the head protruding forward compensation, which strengthening exercise would be used? Chin tuck, (keep head in neutral position during all exercises)
In the single-leg squat assessment, with the knees moving inward compensation, what muscles are overactive? Adductor complex, biceps femoris (short head)TFL, vastus lateralis
In the single-let squat assessment, with the knees moving inward compensation, what muscles are underactive? Gluteus medius/maximus, vastus medialis obliqe (VMO)
What does the Soleus concentrically accelerate? Plantarflexion
What does the Gastrocnemius concentrically accelerate? Plantarflexion
What does the Gluteus Maximus concentrically accelerate? Hip extension and external rotation
What does the TFL concentrically accelerate? Hip flexion, abduction, and internal rotation.
What does the Psoas concentrically accelerate? Hip flexion and external rotation, extends and rotates lumbar spine.
What does the Latissimus Dorsi concentrically accelerate? Shoulder extension, adduction, and internal rotation.
For stabilization endurance, how many reps, sets, and at what intensity is needed? 12-20 reps, 1-3 sets at a 50-70% intensity
For strength endurance, how many reps, sets, and at what intensity is needed? 8-12 reps, 2-4 sets at a 70-80% intensity
For hypertrophy, how many reps, sets and at what intensity is needed? 6-12 reps, 3-5 sets at a 75-85% intesity
For maximal strength, how many reps, sets and what intensity is needed? 1-5 reps, 4-6 sets at a 85-100% intensity
For power, how many reps, sets and what intensity is needed? 1-5 reps, 3-5 sets at a 85-100% intensity (strength) up to 10% body weight or 30-45% 1RM (Power)What
Progression continuum for stabilization? Floor, sport beam, half foam roll, foam pad, balance disc, wobble board, bosu ball
Progression continuum for lower body? Two legs stable, staggered-stance stable, single-leg stable, two-let unstable, staggered-stance unstable, single-let unstable
Progression continuum for upper body? Two are, alternating arms, single arm, single-arm with trunk rotation
With someone who has pronation distortion syndrome, what are the shortened muscles? Gastrocnemius, soleus, peroneals, adductors, iliotibial head, hip flexor complex, biceps femoris (short head)
With someone who has pronation distortion syndrome, what are the lengthened muscles? Anterior tibialis, posterior tibialis, vastus medialis, gluteus medius/maximus, hip external rotators
With someone who has pronation distortion syndrome, what are the possible injuries that may have occurred? Plantar fasciitis, posterior tibialis tendonitis (shin splints), patellar tendonitis, low-back pain
With someone who has lower crossed syndrome, what are the shortened muscles? Gastrocnemius, soleus, hip flexor complex, adductors, latissimus dorsi, erector spinae
With someone who has lower crosses syndrome, what are the lengthened muscles? Anterior tibialis, posterior tibialis, gluteus maximus/medius, trasversus abdominus, internal oblique
With someone who has lower crossed syndrome, what are the possible injuries? Hamstring complex strain, anterior knee pain, low back pain
With someone who has upper crossed syndrome, what are the shortened muscles? Upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor
With someone who has upper crossed syndrome, what are the lengthened muscles? Deep cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, teres minor, infraspinatus
With someone who has upper crossed syndrome, what are the possible injuries? Headaches, biceps tendonitis, rotator cuff impingement, thoracic outlet syndrome.
Created by: laurieb85