NASM - Compensations Table Flashcards

example foam roll
Terms Definitions
What are the kenetic checkpoints when assessing a client?
Feet
Knees
Lower Pelvic Hip Complex
Upper Body
If the feet turn out during a squat what are the overactive or tight muscles?
Soleus
Lateral Gastronemius
Bicept Femoris (short head)
If the feet turn out what are the underactive muscles?
Medial Gastronemius
Medial Hamstring
Gracilis
Sartorius
Popliteus
What are some examples of foam roll and Static Stretch Techniques for feet turning out?
Gastronemeus / Soleus
Bicept Femoris (short head)
What are examples of stregthening exercises for feet turning out?
Single-Leg balance reach
If the knees move inward what are the overactive muscles?
Adductor Complex
Biceps Femoris (short head)
TFL
Vastus Lateralis
If the knees move inward what are the underactive muscles?
Gluteus Maximus / Medius
Vastus Medialis Oblique (VMO)
What are some example foam roll and static stretches for knees moving inward?
Adductors
TFL / IT band
What are example strengthening exercises for knees moving inward?
Tube Walking
If there is exccessive forward lean what are the overactive muscles?
Soleus
Gastronemius
Hip Flexor Complex
Abdominal Complex
If there is excessive forward lean what are the underactive muscles?
Anterior Tibialis
Gluteus Maximus
Erector Spinae
What are example foam roll and static stretches for excessive forward lean?
Hip Flexor Complex
Piriformis
What are example strengthening exercises for excessive forward lean?
Ball Squats
If the low back arches what are the overactive muscles?
Hip Flexor complex
Erector Spinae
Latissimus Dorsi
If the low back arches what are the underactive muscles?
Gluteus Maximus
Hamstrings
Intrinsic Core Stabilizers
What are example foam roll and static stretches for lower back arch?
Hip Flexor Complex
Latissimus Dorsi
Erector Spinae
What are example strengthening exercises for lower back arch?
Ball Squats
If the arms fall forward what are the overactive muscles?
Latissimus Dorsi
Teres Major
Pectroralis Major / Minor
If the arms fall forward what are the underactive muscles?
Mid / Lower Trapezius
Rhomboids
Rotator Cuff
What are example foam roll and static stretches for arms falling forward?
Latissimus Dorsi
Thoracic Spine
What are example strengthening exercises for arms falling forward?
Squat to row
If the shoulders elevate what are the overactive muscles?
Upper trapezius / scalenes
Levator scapulae
If the shoulders elevate what are the underactive muscles?
Mid / Lower Trapezius
Rhomboids
Rotator cuff
What are example foam roll and static stretches for shoulders elevating?
Upper Trapezius / Scalene
What are example strengthening exercises for shoulders elevating?
Ball Cobra
If the head falls forward what are the overactive muscles?
Upper Trapezius / Scalenes
Levator Scapulae
If the head falls forward what are the underactive muscles?
Deep cervical Flexors
What are example foam roll and static stretches for the head falling forward?
Upper Trapezius / Scalene
What are example strenghening exercises for head falling forward.
Keeping the head in a neutral position during all exercises
/ 29
Term:
Definition:
Definition:

Leave a Comment ({[ getComments().length ]})

Comments ({[ getComments().length ]})

{[comment.username]}

{[ comment.comment ]}

View All {[ getComments().length ]} Comments
Ask a homework question - tutors are online