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NASM > Overactive / Underactive Muscles > Flashcards

Overactive / Underactive Muscles Flashcards

1
Q

Overactive muscle

A

A state of having disrupted neuromuscular recruitment patterns that lead a muscle to be more active during a joint action&raquo_space; shortened / tight / strong

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2
Q

Underactive muscle

A

A state of having disrupted neuromuscular recruitment patterns that lead a muscle to be relatively less active during a joint action&raquo_space; lengthened / weak / inhibited

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3
Q

Muscle imbalance

A

the alteration of muscle length surrounding a joint.
Think of it like a Tug-of-War between opposing muscles (agonist / antagonist). The overactive (strong) muscle wins and pulls the limb or body part into an altered (unwanted) position

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4
Q

Length-tension relationship

A

The resting length of a muscle and the tension the muscle can produce at that resting length

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5
Q

Altered reciprocal inhibition (altered length-tension)

A

Process by which an overactive muscle (shortened, tight, and strong), and/or myofascial adhesions in the muscle cause decreased neural drive of its function antagonist&raquo_space; example: Tight hip flexors decrease neural drive to the gluteus maximus inhibiting its function. This causes synergistic dominance where the synergist (hamstrings) take over to perform the movement.

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6
Q

Synergistic dominance (altered force-couples)

A

When synergists take over function for an underactive (lengthened, inhibited, and weak) prime movers

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7
Q

5 kinetic chain checkpoints

A
  1. Feet/ankles
  2. Knees
  3. Hips
  4. Shoulders
  5. Head/neck
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8
Q

True or False: we want to inhibit and lengthen overactive muscles by using SMR techniques

A

True. Foam-rolling inhibits the muscle and breaks up any tension and adhesions in the fascia that may be present. Static stretching will lengthen shortened muscles.

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9
Q

True or False: we want to strengthen underachieve muscles by performing isolated exercises.

A

True. Performing isolated exercises that target the specific muscles that are weakened and elongated will strengthen them and bring the length-tension relationship back into alignment.

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10
Q

OH Squat Compensation: SHAG

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. excessive forward lean
  2. overactive
  3. Soleus
    Hip flexor complex
    Abdominal complex
    Gastrocnemius
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11
Q

OH Squat Compensation: AGE

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. excessive forward lean
  2. underactive
  3. Anterior tibialis
    Gluteus Maximus
    Erector Spinae
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12
Q

OH Squat Compensation: HLE

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. Low back arches
  2. Overactive
  3. Hip Flexor Complex
    Latissimus Dorsi
    Erector Spinae
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13
Q

OH Squat Compensation: HIG

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. Low back arches
  2. Underactive
  3. Hamstring complex
    Intrinsic core stabilizers
    Gluteus maximus
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14
Q

OH Squat Compensation: PTL

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. Arms fall forward
  2. Overactive
  3. Pectoralis major/minor
    Teres major
    Latissimus dorsi
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15
Q

OH Squat Compensation: MRR

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. Arms fall forward
  2. Underactive
  3. Mid/lower traps
    Rhomboids
    Rotator cuff
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16
Q

OH Squat Compensation: LSB

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. Feet turn out
  2. Overactive
  3. Lateral gastrocnemius
    Soleus
    Biceps femoris (short head)
17
Q

OH Squat Compensation: MSGMP

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. Feet turn out
  2. Underactive
  3. Medial gastrocnemius
    Sartorius
    Gracilis
    Medial Hamstring Complex
    Popliteus
18
Q

OH Squat Compensation: BAV

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. Knees move inward
  2. Overactive
  3. Biceps femoris (short head)
    Adductor complex
    Vastus lateralis
19
Q

OH Squat Compensation: GV

  1. Name compensation
  2. Overactive or underactive
  3. What muscles
A
  1. Knees move inward
  2. underactive
  3. Gluteus medius/maximus
    vastus medialis oblique

NASM (2 decks)

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