NASM Cpt pg. #183

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Author:
Charlie581
ID:
214217
Filename:
NASM Cpt pg. #183
Updated:
2013-07-26 20:08:51
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NASM Cpt pg 183 Compensations Muscle Imbalances Corrective Strategies
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Compensations, Muscle Imbalances, and Corrective Strategies
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  1. Compensation: Feet Turn Out

    What are the Probable Overactive Muscles?
    • Soleus
    • Lateral Gastrocnemius
    • Biceps Femoris (short head)
  2. Compensation: Feet Turn Out

    What are the Probable Underactive Muscles?
    • Medial Gastrocnemius
    • Medial Hamstring Complex
    • Gracilis
    • Sartorius
    • Popliteus
  3. Compensation: Feet Turn Out

    Sample SMR and Static Stretch Technique?
    • SMR: Gastrocnemius/soleus
    • SMR: Biceps femoris (short-head)
    • Static gastrocnemius stretch 
    • Static supine biceps femoris stretch
  4. Compensation: Feet Turn Out

    Sample Strengthening Exercise(s)?
    Single-leg balance reach
  5. Compensation: Knees Move Inward

    What are the Probable Overactive Muscles?
    • Adductor Complex
    • Biceps femoris (short head)
    • TFL
    • Vastus lateralis
  6. Compensation: Knees Move Inward

    What are the Probable Underactive Muscles?
    • Gluteus medias/maximus
    • Vastus Medialis Oblique (VMO)
  7. Compensation: Knees Move Inward

    Sample SMR and Static Stretch Technique?
    • SMR: Adductors
    • SMR: TFL/IT Band
    • Static supine biceps femoris stretch
    • Static standing TFL stretch
  8. Compensation: Knees Move Inward

    Sample Strengthening Exercise(s)?
    Tube Walking: side to side
  9. Compensation: Excessive forward lean

    What are the Probable Overactive Muscles?
    • Soleus
    • Gastrocnemius
    • Hip flexor complex (TFL, rectus femoris, psoas)
    • Abdominal complex (rectus abdominus, external obliques)
  10. Compensation: Excessive forward lean

    What are the Probable Underactive Muscles?
    • Anterior Tibialis
    • Gluteus Maximus
    • Erector Spinae
  11. Compensation: Excessive forward lean

    Sample SMR and Static Stretch Technique?
    • SMR: Gastrocnemius/soleus
    • SMR: Quadriceps
    • Static gastrocnemius stretch
    • Static kneeling hip flexor stretch
  12. Compensation: Excessive forward lean

    Sample Strengthening Exercise(s)?
    • Quadruped arm/opposite leg raise
    • Ball wall squats
  13. Compensation: Low back arches

    What are the Probable Overactive Muscles?
    • Hip flexor complex (TFL, rectus femoris, psoas)
    • Erector Spinae
    • Latissimus Dorsi
  14. Compensation: Low back arches

    What are the Probable Underactive Muscles?
    • Gluteus Complex
    • Hamstring Complex
    • Intrinsic Core Stabilizers (transverse abdominis, multifidus, transversospinalis, internal oblique, pelvic-floor muscles)
  15. Compensation: Low back arches

    Sample SMR and Static Stretch Technique?
    • SMR: Quadriceps
    • SMR: Latissimus Dorsi
    • Static kneeling hip flexor stretch
    • Static latissimus dorsi ball stretch
  16. Compensation: Low back arches

    Sample Strengthening Exercise(s)?
    • Quadruped arm/opposite leg raise
    • Ball wall squats
  17. Compensation: Arms fall forward

    What are the Probable Overactive Muscles?
    • Latissimus Dorsi
    • Teres Major
    • Pectoralis major/minor
  18. Compensation: Arms fall forward

    What are the Probable Underactive Muscles?
    • Mid/lower trapezius
    • Rhomboids
    • Rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis)
  19. Compensation: Arms fall forward

    Sample SMR and Static Stretch Technique?
    • SMR: Thoracic Spine
    • SMR: Latissimus Dorsi
    • Static Latissimus dorsi ball stretch
    • Static pectoral wall stretch
  20. Compensation: Arms fall forward

    Sample Strengthening Exercise(s)?
    Squat to row
  21. Compensation: Shoulders Elevate (pushing/pulling assessment)

    What are the Probable Overactive Muscles?
    • Upper trapezius
    • Sternocleidmastoid
    • Levator Scapulae
  22. Compensation: Shoulders Elevate (pushing/pulling assessment)

    What are the Probable Underactive Muscles?
    Mid/lower trapezius
  23. Compensation: Shoulders Elevate (pushing/pulling assessment)

    Sample SMR and Static Stretch Technique?
    • SMR: Upper trapezius (Thera Cane)
    • Static stretch upper trapezius/scalene stretch
  24. Compensation: Shoulders Elevate (pushing/pulling assessment)

    Sample Strengthening Exercise(s)?
    Ball cobra
  25. Compensation: Head protrudes forward (pushing/pulling assessment)

    What are the Probable Overactive Muscles?
    • Upper trapezius
    • Sternocleidmastoid
    • Levator Scapulae
  26. Compensation: Head protrudes forward (pushing/pulling assessment)

    What are the Probable Underactive Muscles?
    Deep cervical flexors
  27. Compensation: Head protrudes forward (pushing/pulling assessment)

    Sample SMR and Static Stretch Technique?
    • SMR: Upper trapezius (Thera Cane)
    • Static stretch upper trapezius/scalene stretch
  28. Compensation: Head protrudes forward (pushing/pulling assessment)

    Sample Strengthening Exercise(s)?
    Chin tuck (keep head in neutral position during all exercises)

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