NASM ASESSMENT.txt

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Author:
ptvogel
ID:
186549
Filename:
NASM ASESSMENT.txt
Updated:
2012-12-02 11:42:34
Tags:
Assessment
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Description:
Assessment
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  1. Feet turn out: overactive muscles
    • soleus
    • lateral gastro
    • bicep femoris
  2. feet turn out: underactive
    • medial gastro
    • medial hamstring
    • gracilis
    • sartorius
    • popliteus
  3. feet turn out: static tech
    • gastro/soleus foam roll
    • bicep femoris static stretch
  4. feet turn out: strength exercise
    single-leg balance reach
  5. knees move in: overactive
    • adductor complex
    • bicep femoris
    • TFL :tensor fascia latae
    • vastus lateralis (quad)
  6. knees move in: underactive
    • gluteus medius/max
    • vastus medialis oblique
  7. knees move in: foam/static tech.
    • adductors
    • TFL/IT band
  8. knees move in strength tech:
    tube walking
  9. LPHC forward lean: overactive
    • soleus
    • gastro
    • hip flexor complex
    • abdomial complex
  10. LPHC forward lean: underactive
    • anterior tibialis
    • gluteus max
    • erector spinae
  11. LPHC forward lean: foam/static tech.
    • hip flexor complex
    • piriformis
  12. LPHC forward lean: strength tech.
    ball squats
  13. LPHC back arches:  overactive
    • hip flexor complex
    • erector spinae
    • latissimus dorsi
  14. LPHC back arches: underactive
    • gluteus max
    • hamstrings
    • intrinisc core
  15. LPHC back arches: foam/static tech.
    • hip flexor complex
    • latissimus dorsi
    • erector spinae
  16. LPHC back arches: strength tech
    ball squats
  17. Arms fall forward: overactive
    • latissimusdorsi
    • teres major
    • pectoralis major/minor
  18. arms fall forward: underactive
    • mid/lower traps
    • rhomboids
    • rotator cuff
  19. arms fall forward: foam/static tech
    • latissimus dorsi
    • thoracic spine
  20. arm fall forward: strength tech/
    squat to row
  21. Shoulder elevate: overactive
    • upper traps/scalenes
    • levator scapulae
  22. shoulders elevate: underactive
    • mid/lower traps
    • rhomboids
    • rotator cuff
  23. shoulders elevate: foam/static tech
    upper traps/scalene
  24. shoulders elevate: strength
     ball cobra
  25. forward head: overactive
    • upper traps/scalenes
    • levator scapulae
  26. forward head: underactive
    deep cervical flexors
  27. forward head: foam/static
    upper traps/scalene
  28. forwar head strength:
    keep head in neutral position during all exercise

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