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NASM

  1. If the feet turn out what are the over active muscles?
    • Soleus
    • Lateral Gastronemius
    • Biceps femoris (short head).
  2. If the feet turn out what are the underactive msucles?
    • Medial Gastrocnemius
    • Medial Hamstring
    • Graciluis
    • Sartorius
    • Poplitus
  3. If the feet turn out what SMF/strech should be done?
    • Gastronemeous/soleus
    • Bicep femoris (short Head)
  4. if the feet turn out, what strength training?
    Single leg balance reach
  5. Knees move inward due to what overactive muscles?
    • Adductor complex
    • Biceps femoris (short head)
    • TFL
    • Vastus lateralis
  6. Knees move outward due to what wheak muscles?
    • Glutus medius/maximus
    • Vastus medialis oblique VMO
  7. Strech, SMR for knewws turing out
    • Adductors
    • TFL/IT Band
  8. Strength exercise for knees turing out?
    Tube Walking
  9. Exxesive lean in the LPHC from what overactive muscles?
    • Soleus
    • Gastronemius
    • Hip Flexor Complex
    • Abdominal Complex
  10. Excessive forward lean in the LPHC is due to what underactive muscles?
    • Anteriour Tibialiis
    • Gluteus maximus
    • erector spinae
  11. Strech for exsessive forward lean in LPHC?
    • Hip flexor complex
    • Piriformus
  12. Strength exercise for exsessive forward lean in LPHC?
    Ball Squats
  13. Over active muscles when low bak arches?
    • Hip Flexor Complex
    • Erector Spinae
  14. Underactive muscles when low back arches?
    • Gluteus minumus
    • Hamstrings
    • Intrinsic Core Stabilizers
  15. Best strech for low back arching?
    • Hip flexor complex
    • Latissimus Dorsi
    • Erector spine
  16. Strench for arching low back?
    Ball squats
  17. Weak muscles if arms fall forward?
    • Latissimus Dorsi
    • Teres major
    • pectorallis major/minor
  18. Over active muscles if arms fall forward?
    • med/lower tapizeus
    • Rhomboids
    • Rotator Cuff
  19. Strech if arms fall forward?
    • Latissimus Dorsi
    • Thoractic Spine
  20. Strength exercise if arms fall forward?
    Squat to row
  21. Overactive muscles if shoulders elevate?
    • Upper trapizius/scalenes
    • Lavator scapulae
  22. Weak muscles if shoulders elevate?
    • Mid/lower trapizeus
    • Rhomboids
    • Roatator cuff
  23. Stretch if shoulders elevate?
    Upper trapezious/scalene
  24. Exercize for elevated shoulders?
    Ball cobra
  25. Overactive muscles with foward head?
    • Upper tapezious/scalnes
    • Lavator scapule
  26. Weak muscles if head leans forward?
    Deep cervical flexors
  27. Strech for head forward?
    Upper tapezious/scalene
  28. Strengthening for head forward?
    Keep head neutral
Author
moviery
ID
24455
Card Set
NASM
Description
Personal Trainer
Updated

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