Mastering Overactive vs. Underactive Muscles || Pass Your NASM Exam 7th Edition - Legendas Bilíngues
Overactive and underactive muscles, probably one of the most challenging concepts for so many people to learn as they're trying to pass their NASM exam.
And put out other videos in the past on the specific overactive and underactive muscles that you need to know with the overhead squat,
the single leg squat, all the assessments.
But in this video, I want to give you guys a better visual way of...
thinking about the overactive and underactive muscles because I know from
working with so many students if you can picture better picture what's
happening not just when you're there for the exam which obviously we want
that's gonna be helpful but even picture what's happening when you're out in the gym
working with clients that's where the real magic happens I want you to be able
to apply this stuff and you might be like why does this get holding a
light right now and I you to think about overactive and underactive muscles as either shining too brightly or maybe not enough.
And it's actually a pretty good analogy when you think about it because when it comes to muscle contraction,
when it comes to overactivity, underactivity, we literally have this little electrical signal telling our muscles to contract or not.
That's how we move around, right?
That's how our nervous system controls muscle contraction.
So when you guys are going through and not only thinking about memorizing certain areas,
like let's use the overhead squat for example,
with the arms going up overhead, we about maybe there being overactivity and the lack of someone's restricted there.
Now the mistake a lot of people make is thinking about overactivity is just tightness and if it
It was tightness and ASM would have called it tight, right?
You a tight lap.
But it's more than that, overactivity.
And so if you guys can visualize,
and I give you guys this because this is literally the way that I learned overactive and underactive muscles all those years ago when I got an ASM
certified and I didn't have these great videos to go off of, but literally visualizing what air is.
of the body might be like bam shining too bright.
Too much signal going there.
And I want you to think about that.
The lats being that example boom we've got not just tightness in the tissues which there is that sometimes there may be some flexibility mobility issues but oftentimes I have
more signal from the brain going to that area telling it hey Joe.
stay contracted, right?
We you to stay a little bit contracted.
And so we've got a little bit too much signal, too much brightness.
So goal then, through some of our mobility, through some of our flexibility, right?
The corrective exercise that you are learning in the NASM method,
even activation of those underactive muscles, goals not to turn it off, just turn it down a little bit.
Okay, cool.
As we go through,
obviously I want to have muscle contraction, but it may be obvious in this area that there's a little bit too much happening.
And I think it's a really powerful way of thinking about it,
because it also showcases the fact that for most people,
as you want to apply this stuff overactive and underactive muscles, stretching only is usually not the answer, alright?
Stretching.
is not the answer.
Sometimes it is going to be a part of the equation,
but it's not going to resolve at all because if we have overactivity, there's a signal component to that.
So I just really like this idea of this light shining a little bit too bright.
You can apply that to all the overactive areas and the different assessments that you're learning.
And underactive, just like it sounds, it's the opposite.
And note given time is the light probably all the way off.
And now this would become a really common conversation especially surrounding like the hips and glutes.
Maybe we've got overactivity in the rectus femoris, right?
The your your hip flexors.
And so we may have underactivity in the glutes.
Lots people need glute activation.
I I would say almost everybody.
body that I train, we're doing some sort of glued activation in their prep and their prime and their warm up.
Cool.
But it's not that it's turned off, it just might not be bright enough, right?
Or it's flickering in and out, right, like a little strobe light there.
And we just want to get a shine in brighter.
So not only thinking about application, I want to get a shine in brighter, I want more signal.
in that session that's one reason why we do glued activation prior to going into
things like heavier squats and lunges so we can get more signal going there but
if I do it over time hopefully it's going to counteract a little bit of that underactivity.
So simple way of just visualizing for you guys but I know from having conversations even with many of you from the U YouTube channel,
those inside of our free Facebook study group,
as well as all of the students that we work with every year,
is the more that you can visualize and picture these things when you're in the gym.
The you can take it out of the book and bring it to light, generally the better it's going to stick.
And light one always helped me.
So hey, you want to be crazy, boom, get the light, get the light.
in front of the mirror,
all Make sure no one's watching because it's going to look a little bit weird,
but hopefully it's going to help you commit this stuff to memory.
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