Fitness Testing and Functional Movement Screen (FMS)

Vocabulary flashcards covering health-related and skill-related fitness tests, standard heart rate formulas, and the Functional Movement Screen (FMS) scoring and components.

Coordination Test

A test that evaluates the integration of hand and/or foot movements with the input of the senses.

Reaction Time Test

A test that measures the amount of time it takes to get moving.

Power Test

A test that assesses the ability to do strength work at an explosive pace.

Maximum Heart Rate (MHR) Formula

$$MHR = 220 - (Age)$$

Target Heart Rate (THR) Formula

$$THR = (MHR - RHR) \times \% + RHR$$

Heart Rate Reserve (HRR) Formula

$$HRR = MHR - THR$$

Clearing Screens

Portions of the FMS that only consider pain; a positive (+) grade indicates pain and results in a score of zero for that particular test.

Maximum FMS Score

The best score an individual can attain in the Functional Movement Screen is $21$.

Fitness Testing

Procedures intended for assessing abilities in a particular activity toward a goal.

Health-Related Fitness Tests

Tests focusing on factors related to how well the systems of your body work.

Cardiovascular Fitness Test

Measures the ability of the heart and blood vessels to supply oxygen to working muscles during exercise.

Body Composition Test

Attempts to find the relative percentage of body fat compared to lean body mass, such as muscle, bone, and water.

Flexibility Test

Aims to find the range of movement possible at various joints.

Muscular Strength Test

Measures the amount of force that can be produced by a single contraction of a muscle.

Muscular Endurance Test

Assesses the ability of a muscle group to continue muscle movement over a length of time.

Skill-Related Fitness Tests

Tests focusing on the aspects of fitness which form the basis for successful sport or activity participation.

Speed Test

Assesses the ability to move quickly from one point to another in a straight line in the shortest time possible.

Agility Test

Measures the ability of the body to change direction rapidly.

Balance Test

Measures the ability to maintain an upright posture while still or while moving.

Functional Movement Screen (FMS)

A screening tool including seven tests that assess mobility and stability to minimize faulty patterns and prevent non-contact injuries.

FMS Score 0

The athlete felt pain during the movement or testing.

FMS Score 1

The athlete is unable to complete the movement pattern or could not get into the starting position.

FMS Score 2

The athlete completes the movement but compensates in some way to perform the fundamental movement.

FMS Score 3

The athlete completes the movement correctly without any compensation.

Deep Squat Test

A test used to screen hips, shoulders, knees, spine, and ankles.

Hurdle Step Test

A test used to screen hips, knees, and ankles.

In-line Lunge Test

A test used to screen ankle and knee stability, as well as abductor or adductor weakness.

Shoulder Mobility Test

Screens the shoulder's range of motion, external and internal rotation, and posture.

Active Straight Leg Raise Test

Screens hamstring and calf flexibility, hip mobility, and pelvic stability.

Trunk Stability Push-up Test

Screens trunk stability and core strength.

Rotary Stability Test

Screens core stability and asymmetry.

Spinal Extension Clearing Exam

Cleared by performing a press-up in the push-up position; pain results in a score of zero.

Spinal Flexion Clearing Exam

Cleared by assuming a quadruped position and rocking back to touch the buttocks to the heels and chest to the thighs.

Active Impingement Clearing Test

The individual places a hand on the opposite shoulder and attempts to point the elbow upward; pain results in a score of zero.