ExPres 3/3

Introduction to the Functional Movement Screen (FMS)

• The FMS is not simply a flexibility test; it evaluates overall movement ability.

• Focuses on the capacity to move properly without increasing injury risk.

• Essential for fitness professionals, including personal trainers and strength coaches, to assess movement before starting training programs.

Importance of Movement Assessment

• A clear assessment of movement helps identify potential injuries before they occur.

• An understanding of how to evaluate movement patterns is crucial in fitness programs.

• Movement abilities must be assessed irrespective of the individual's age or experience (e.g., 80 years old vs 15 years old).

• Similar to blood pressure tests, movement testing must be standardized despite individual limitations.

The Seven Movements of FMS

• The FMS consists of seven fundamental movements designed to assess mobility, stability, and dynamic patterns.

• Implications of poor performance in any movement include a higher risk of injury during more complex resistance training exercises.

• Each movement serves as a base for necessary movements required for effective exercise programming.

Key Components to Understand

• Three layers of movement:

  • Mobility: Ability to move a joint through its full range of motion.

  • Stability: Ability to control that motion.

  • Dynamic Motor Control: Coordination and control over the movement patterns.

Detailed Overview of FMS Movements

1. Deep Squat

• Purpose: Assesses the overall lower body movement and functional mobility.

• Setup: Stand feet shoulder-width apart, dowel held overhead. Use guidelines for maintaining proper form (e.g., heels down, torso upright).

• Scoring Criteria:

  • Score of 3: Torso parallel to the tibia, knees aligned without tracking inside the feet, dowel over the feet.

  • Score of 2: Meets most criteria, but heels elevated.

  • Score of 1: Incomplete squat or pain during the movement.

  • Score of 0: Pain experienced in any part during the test.

2. Hurdle Step

• Purpose: Evaluates stability and mobility during a stepping motion.

• Setup: Measure tibial tuberosity, feet together, dowel on head.

• Scoring Criteria:

  • Score of 3: Hips, knees, and ankles aligned, minimal lumbar spine movement.

  • Score of 2: Could not complete the movement due to stability issues.

  • Score of 1: Loss of balance or foot contact with hurdle.

  • Score of 0: Pain experienced during movement.

3. Inline Lunge

• Purpose: Measures lunge stability and functional patterning.

• Setup: Similar to hurdle step; knees touching the board and keeping the dowel vertical.

• Scoring Criteria:

  • Score of 3: Maintains dowel contacts, stable torso, feet straight.

  • Score of 2: Movement done but fails some criteria.

  • Score of 1: Cannot maintain balance or complete lunge properly.

  • Score of 0: Presence of pain.

4. Shoulder Mobility Test

• Purpose: Assesses shoulder range of motion and potential impingement.

• Setup: Measure dominant hand, thumbs inside fists, maintain upright posture.

• Scoring Criteria:

  • Score of 3: Distance between fists is within one hand width.

  • Score of 2: Within one and a half hand widths.

  • Score of 1: Greater than one and a half hand widths.

  • Score of 0: Pain during movement.

5. Active Straight Leg Raise

• Purpose: Observes hip mobility and stability for functional lower body exercises.

• Setup: Lie on back, legs straight up, ensure down leg stays in position.

• Scoring Criteria:

  • Score of 3: Ankle of raised leg between mid-thigh and ASIS.

  • Score of 2: Ankle between mid-thigh and middle of kneecap.

  • Score of 1: Ankle below the middle of the kneecap.

  • Score of 0: Pain during the test.

Conclusion

• The FMS serves as a foundational protocol for evaluating movement in fitness professionals and helps devise safe and effective training programs.

• Each movement is crucial for determining an individual's capability to perform various exercises without risking injury.