Corrective Exercise and Flexibility Training Flashcards
6 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Corrective Exercise and Flexibility Training flashcards as text
In NASM's upper crossed syndrome, which muscles are typically underactive?
Answer: Deep cervical flexors and lower trapezius
Upper crossed syndrome features underactive deep cervical flexors and lower/middle trapezius paired with overactive upper traps, levator scapulae, and pectorals.
Dynamic stretching is best used at which point in a workout session?
Answer: During the warm-up to prepare tissues for activity
Dynamic stretching is performed during the warm-up phase to increase tissue temperature, mobility, and neural activation before exercise.
Which compensation observed during the overhead squat assessment suggests tight soleus/gastrocnemius?
Answer: Heels rising off the floor
Heels rising off the floor during the overhead squat assessment indicate limited ankle dorsiflexion due to overactive/tight calf muscles.
What is the recommended foam rolling pressure duration per tender spot per NASM corrective exercise guidelines?
Answer: 30 seconds
NASM recommends sustaining pressure on a tender spot during SMR for approximately 30 seconds to allow the tissue to release.
Lower crossed syndrome is characterized by overactivity in which pair of muscles?
Answer: Hip flexors and erector spinae
Lower crossed syndrome involves overactive hip flexors (anteriorly) and erector spinae (posteriorly) creating anterior pelvic tilt and lumbar extension.
Which phase of the Corrective Exercise Continuum retrains the nervous system to use the corrected movement pattern under load?
Answer: Integrate
The Integrate phase uses full-body, multi-planar exercises to reinforce proper neuromuscular patterns after overactive muscles are inhibited and underactive muscles activated.