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Speed Nasm > Over Head Squat Solutions Table > Flashcards

Over Head Squat Solutions Table Flashcards

(52 cards)

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1
Q

What to look for in the anterior view

A

Knees and feet

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2
Q

What to look for in the lateral view

A

Upper body

LPHC

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3
Q

What to look for in the posterior view

A

Foot

LPHC

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4
Q

probable Overactive muscles for anterior view foot turning out

A

Soleus
Lateral gastrocnemius
Biceps femoris, short head
Tensor fascular latae

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5
Q

Probable underactive muscles anterior view foot turns out

A

Medial gastrocnemius
Medial hamstring
Gluteus medius / Maximus
Popliteus

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6
Q

Anterior view foot turns out example flexibility exercises (SMR and static)

A

Calf stretch
Hamstring stretch
Standing TFL stretch

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7
Q

Anterior view foot turns out example strengthening exercise

A

Single leg balance reach

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8
Q

Anterior view knee moves inward probable overactive muscles

A

Adductor complex
Bicep femoris short head
Tensor fascia latae
Vastus lateralis
Lateral gastrocnemius

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9
Q

Interior view knee moves inward probable underactive muscles

A

Gluteus medius and Maximus
Fastest medialis oblique VMO
Medial hamstring
Medial gastrocnemius

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10
Q

Anterior view knee moves inward example flexibility exercise

A

Adductor stretch
Hamstring stretch
TFL stretch
Calf stretch

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11
Q

Anterior view knee moves in word example strengthening exercise

A

Lateral tube walking
Ball squat with abduction
Ball bridge with abduction

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12
Q

Anterior view knee moves outward probable overactive muscles

A

Piriformis
Biceps femoris
Tensor fascia latae
Gluteus minimus/medius

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13
Q

Anterior view knee moves outward probable underactive muscles

A

Adductor complex
Medial hamstring
Gluteus maximus

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14
Q

Anterior view knee moves outward example flexibility exercise

A

Piriformis stretch
Hamstring stretch
TFL stretch

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15
Q

Anterior view knee moves outward example strengthening exercises

A

Ball squat with adduction
Ball bridge with adduction

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16
Q

Lateral view LPHC common compensations

A

Excessive forward lean
Low back arches
Low backgrounds

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17
Q

Lateral view LPHC excessive forward lean probable overactive muscles

A

Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex
(Rectus abdominus, external oblique)

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18
Q

LPHC excessive forward lean probable underactive muscles

A

Anterior tibialis
Gluteus maximus
Erector spinae

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19
Q

LPHC excessive forward lean example flexibility exercise

A

Calf stretch
hip flexor stretch
Ball abdominal stretch

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20
Q

LPHC excessive forward lean example strengthening exercise

A

Ball squat

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21
Q

LPHC lateral view low back arches probable overactive muscles

Study These Flashcards
A

Hip flexor complex
Erector spinae
Latissimus dorsi

22
Q

LPHC low back arches probable underactive muscles

Study These Flashcards
A

Gluteus Maximus
Hamstrings
Intrinsic core stabilizers
(Transverse abdominis, multifidus, internal oblique, transversospinalis, pelvic floor muscles)

23
Q

LPHC low back arches example flexibility exercise

Study These Flashcards
A

Hip flexor stretch
Latissimus dorsi stretch
Erector spinae stretch

24
Q

LPHC low back arches example strengthening exercise

Study These Flashcards
A

Ball squat
Floor bridge
Ball bridge

25
Lateral view LPHC low back rounds probable overactive muscles
Hamstrings Adductor Magnus Rectus abdominis External obliques
26
LPHC low back rounds probable underactive muscles
Gluteus maximus Erector spinae Intrinsic course stabilizers
27
LTHC low backgrounds example flexibility exercise
Hamstring stretch Adductor Magnus stretch Ball abdominal stretch
28
LPHC low backgrounds example strengthening exercise
Floor Cobra Ball Cobra Ball back extension
29
Lateral view upper body arms fall forward overactive muscles
Latissimus dorsi Pectoralis major minor Teres major Coracobrachialis
30
Arms Fall Forward probable underactive muscles
Mid lower trapezius Rhomboids Rotator cuff Posterior deltoid
31
Arms fall forward example flexibility exercise
Lat stretch Pectoralis stretch SMR thoracic spine
32
Arms Fall Forward example strengthening exercise
Floor Cobra Ball Cobra Squat to row
33
Forward head overactive muscles (Push pull assessment
Nevada scapula Sternocleidomastoid Scalenes
34
Forward head probable underactive muscles
Deep cervical flexors
35
Forward head example flexibility exercise
Levator scapula stretch Sternocleidomastoid stretch Scalene stretch
36
Forward head example strengthening exercise
Tuck Chin, Keeping head in neutral position during all exercise
37
Shoulder elevation overactive muscles
Upper trapezius Sternocleidomastoid levator scapula
38
Shoulder elevation probable underactive muscles
Mid/lower trapezius Rhomboids Rotator cuff
39
Shoulder elevation flexibility exercise
Upper trapezius stretch Sternocleidomastoid stretch Levator scapula stretch
40
Shoulder elevation strengthening exercise
Floor Cobra Ball Cobra
41
Posterior view foot flattens Probable overactive muscles
Peroneals Lateral gastrocnemius Bicep femoris short head Tensor fascia latea
42
Posterior view foot flattens underactive muscles
Interior tibialis Posterior tibialis Medial gastrocnemius Gluteus medius
43
Posterior view foot flattens flexibility exercise
Peroneal stretch Calf stretch Hamstring stretch Standing TFL stretch
44
Posterior view foot flattens strengthening exercises
Single leg balance reach Single leg medial calf raise
45
Posterior view heel rises overactive muscles
Soleus
46
He arises under active muscles
Anterior tibialis
47
Heel rises stretch
Soleus stretch
48
Heel rises strengthening exercise
Single leg balance reach Single leg squat
49
LPHC asymmetrical weight shift overactive muscles Posterior
Adductor complex Tensor fascia Latae Opposite side Piriformis Bicep femoris Gluteus medius
50
Asymmetrical weight shift underactive muscles
Gluteus medius same side Adductor complex opposite side
51
Asymmetrical weight shift stretches
Adductor stretch Tensor fascia latae Piriformis stretch Hamstring stretch
52
Asymmetrical weight shifts strengthening exercise
Gluteus medius same side Adductor complex opposite side

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