1What are the Landmarks for the Apply's Scratch Test
Upper Arm: Spine of the Scapula (Opposite Side)
Lower Arm: Inferior Border of the Scapula (Opposite Side)
2What are the Joint Actions for the Apply's Scratch Test
Upper Arm: Shoulder Flexion / Shoulder External Rotation
Lower Arm: Shoulder Extension / Shoulder Internal Rotation
3What are the Overactive/Tight Muscles for the Apply's Scratch Test
Upper Arm: Latissimus Dorsi & Pec Major / Subscapularis & Joint Capsule
Lower Arm: Pec Major, Anterior Deltoid & Biceps Brachii / Teres Minor, Infraspinatus & Joint Capsule
4What are Compensations when doing the Apply's Scratch Test
Walking hands on the back
Excessive Rib Cage Flair
Back Extension
5What are the Joint Actions & Normal Range for the Passive Straight Leg Raise
Hip Flexion (80-90 degrees)
6What are the Overactive/Tight Muscles for the Passive Straight Leg Raise
Hamstrings (Biceps Femoris, Semitendinosus, Semimembrinosus)
7What are Compensations when doing the Passive Straight Leg Raise
If the leg on the floor moves (Rotates, foot everts, knees bend, etc) or if the hip raises
Posterior Pelvic tilt
8What are the Joint Actions & Normal Range for the Shoulder Internal Rotation Test
Shoulder Internal Rotation (Minimum 70º OR 20º off the floor)
9What are the Overactive/Tight Muscles for the Shoulder Internal Rotation Test
External Rotators (Infraspinatus, Teres Minor & Joint Capsule)
10What are Compensations when doing the Shoulder Internal Rotation Test
If the trainer doesn't hold the shoulder, the shoulder will raise
11What are the Joint Actions & Normal Range for the Shoulder External Rotation Test
External Rotation (90º, arms touching the floor)
12What are the Overactive/Tight Muscles for the Shoulder External Rotation Test
Internal Rotators (Subscapularis, Latissimus Dorsi & Joint Capsule)
13What are Compensations when doing the Shoulder External Rotation Test
The elbows will extend
14What are the Joint Actions & Normal Range for Shoulder Flexion
Shoulder Flexion (170º-180º, thumbs touching the floor)
15What are the Overactive/Tight Muscles for Shoulder Flexion
Pectoralis Major & Latissimus Dorsi
16What are Compensations when doing Shoulder Flexion
Slight Arch in the Back
Arms Bend
Arms Abduct out
Excessive RIb Cage Flair Up
17What are the Joint Actions & Normal Range for Shoulder Extension
Extension (50º-60º)
18What are the Overactive/Tight Muscles for Shoulder Extension
Shoulder Flexors (Pectoralis Major & Anterior Deltoid)
19What are Compensations when doing Shoulder Extension
Chest and/or Head coming off the floor
Arms Abducting to the side
20What are the Joint Actions & Normal Range for the Ankle Weight Bearing Dorsiflexion Test
Dorsiflexion (Handwidth from the wall, Knee touching the Wall)
21What are the Overactive/Tight Muscles for the Ankle Weight Bearing Dorsiflexion Test
Calves (Gastrocnemius & Soleus)
22What are Compensations when doing the Ankle Weight Bearing Dorsiflexion Test
Heel Elevation
Foot Turning Inward & Outward
23What are the Joint Actions & Normal Range for Thoracic Mobility
Trunk Rotation (45º or Over the Knee)
24What are the Overactive/Tight Muscles for Thoracic Mobility
Discrepancies between Paraspinal / Tight Erectors
25What are Compensations when doing Thoracic Mobility
If the Hips rotate
If the Knee Moves
If there is an Excessive Rib Cage Flare Up
26For the Overhead Squat Assessment, how should the client stand
Feet Shoulder Width Apart
Toes Pointed Forward
Arms Overhead with Elbows Fully Extended
Biceps should bisect the ears (Palms facing forward)
27For the Overhead Squat Assessment, how many times should the client squat and what depth
They should squat 5 times at chair height
28For the Overhead Squat Assessment, what are the Anterior View Checkpoints, and what should you look for
Knees: Are the Knees caving in? (Knee Valgus)
Foot/Ankle: Do the feet flatten or evert? / Do the Feet turn out?
29For the Overhead Squat Assessment, what are the Lateral View Checkpoints, and what should you look for
Lumbo-Pelvic-Hip-Complex (LPHC): Is there an excessive forward lean? / Is the Low Back Arching?
Shoulders: Do the Arms Fall Forward?
Foot/Ankle: Do the Heels come off the floor?
30For the Overhead Squat Assessment, what are the implications when the Feet Turn Out
Tight: Calves (Gastriocnemius & Soleus)
Weak: Medial Hamstrings (Semitendinosus & Semimembranosus)
31For the Overhead Squat Assessment, what are the implications when the Knees Cave In
Tight: Hip Adductors (Pectinius, Adductor; Longus, Brevis, Magnus, Gracilis), TFL (IT Band), Vastus Lateralis
Weak: Vastus Medialis, Gluteus Medius
32For the Overhead Squat Assessment, what are the implications when there is an Excessive Forward Lean
Tight: Hip Flexors (Iliopsoas, Rectus Femoris, Sartorius), Abdominals (Rectus Abdominus, External/Internal Oblique, Psoas Major, Quadratus Lumborum), Calves
Weak: Glutes Erector Spinae, Anterior Tibialis
33For the Overhead Squat Assessment, what are the implications when there is an Arched Lower Back
Tight: Hip Flexors, Erector Spinae, Latissimus Dorsi
Weak: Abdominals, Glutes, Hamstrings
34For the Overhead Squat Assessment, what are the implications when the Arm Fall Forward
Tight: Pectoralis Major/Minor, Latissimus Dorsi
Weak: Middle & Lower Trapezius, Rhomboids, Rotator Cuff