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FMS Flashcards

1
Q

Do the client’s warm up before a test?

A

No warm up

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2
Q

Deep Squat Purpose

A

Tests total body mechanics, assess functional mobility of the hips, knees, back, chest, and ankles

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3
Q

Deep squat procedure

A

Client places dowel on head so elbows are bent 90 degrees perfectly and then can lift up with elbows not bent, feet are shoulder width apart and are facing forwards, maintain an upright torso and squat as deeply as possible for a count of 1 and return back

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4
Q

What if they aren’t a perfect deep squat?

A

Have them do all 3 trials, and if none of them are perfect, slide the 2x4 under their heels and have them repeat the 3 trials

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5
Q

What if the client still isn’t a 3 on deep squat after the added elevation?

A

They get assigned a 1, and we work on their weaknesses

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6
Q

What are we looking for as a client does the deep squat

A

Upper torso being parallel with tibia, if heels are elevating, if their squat is below 90 degrees, if knees are knocking in or out, and if the dowel is not aligned over feet

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7
Q

Deep squat: upper torso is not parallell with tibia

A

Hip and/or ankle mobility issues

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8
Q

Deep squat: heels are elevated

A

Ankle mobility and/or motor control issues

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9
Q

Deep squat: not below 90 degrees

A

Hip and/or ankle mobility issues

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10
Q

Deep squat: knees are not aligned over feet

A

Hip and/or ankle mobility

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11
Q

Deep squat: Dowel is not aligned over feet

A

Shoulder mobility (tight pecs and/or weak lats)

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12
Q

Deep squat mobility exercises if client scores a 0-1

A

Different squat variations, jumping plyometrics and agility exercises

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13
Q

Deep squat mobility exercises if client scores a 2 or if there’s symmetry differences

A

Single leg squats, lunge variations, rowing, running

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14
Q

Deep squat mobility exercises if client scores a 3

A

Deadlift variations, sl or dl squat, half kneeling chops,upper body exercises, tall kneeling exercises.

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15
Q

Common mistakes of the deep squat

A

feet turning out during pattern movement, feet too wide in starting position

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16
Q

Hurdle step purpose

A

Tests the body’s proper stride mechanics during a stepping motion, assess the mobility of the moving hip and stability of the standing leg.

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17
Q
A
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18
Q

Equipment needed for Deep Squat

A

Dowel, possibly 2x4 if heels need to be elevated

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19
Q

Any measuring required on the trainer’s side for the hurdle step?

A

Measure from tibial tuberosity to the floor, and adjust the hurdle string to correct height.

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20
Q

Hurdle step procedure

A

Feet together with toes touching the test kit, dowel in hands resting at back of neck across shoulders, while keeping an upright torso, raise a leg and step over the hurdle while trying to keep your ankles, knees and hip all in a line vertically, touch the floor with your heel and return to starting position.

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21
Q

What are we looking for as a client does the hurdle step?

A

If theres loss of alignment of the standing or moving leg, if movement is noted in lumbar spine, if dowel and hurdle do not remain parallel, and if there is a loss of balance with the client

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22
Q

Hurdle step: Alignment is lost between hips, knees and ankles
(moving leg)

A

Hip mobility and/or core stability issues

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23
Q

Hurdle step: Alignment is lost between hips, knees and ankles
(standing leg)

A

Standing leg gluteal, adductor and abductor weakness, ankle stability and/or overall balance and/or coordination issues

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24
Q

Hurdle step: Movement is noted in lumbar spine

A

Hip Mobility and/or core stability issues

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25
Hurdle step: Dowel and hurdle do not remain paralle
Hip Mobility and/or core stability issues
26
Hurdle step: Loss of Balance
General balance, standing leg ankle stability, standing leg gluteal weakness, coordination issues
27
Common mistakes of hurdle step
Feet not together behind the board after each trial, client looking down during the assessment.
28
Exercises for hurdle step if client scores a 0-1
full get up, running, sled pushes,
29
Exercises for hurdle step if client scores a 2 or symmestrical differences
Symetrically loaded deadlifts and squat variations
30
Exercises for hurdle step if client scores a 3
deadlift variations, sl and dl squats, half kneeling chops, deadlifts, running, core
31
Inline lunge purpose
This test hip, knee and ankle mobility & stability, while testing flexibility of the latissimus andrectus femoris,
32
Shoulder mobility purpose
Evaluate shoulder mobility and flexibility of the pecs and lats
33
Active straight leg purpose
Tests active hamstring and calf flexibility while maintaining a a stable pelvis and full extension of the opposite leg
34
Trunk stability push up purpose
Tests the ability to stabilize the spine/core during an upper body pushing movement
35
Rotary stability purpose
Tests multi-plane pelvis, core and shoulder stability during a combined upper and lower body movement
36
Inline lunge equipment
dowel and 2x6
37
Inline lunge procedure
One foot with toes at the xero mark, right heet should be at measurement placement (from tibial tuberocity), dowel is along the spine and touches the back of head, upper back and tail bone. (Whatever foot is in front, that side's hand is on your lower back), client decends into lunge with their knee in the middle of the board and touches, before returning back to starting position
38
Inline lunge clearing test
Feet one infront of the other alongside the board (with top foot's inside on the board and bottom foot's outside on the board) and have the client bend as much as possible while keeping heels down. We want the back knee to bend past the medial malleolus of the front ankle.
39
What are we looking for in inline lunge?
Dowel maintains contact in all 3 touches, dowel remains vertical, no torso movement, knee touches the center of the board, front foot remains in start position
40
Inline lunge: dowel contacts not remained and/or did not remain vertical
Hip, knee and ankle mobility and stability, flexibility of the lasts and rectus femoris, functional patterning issues
41
Inline lunge: Knee does not touch the center of the board
Hip, knee and ankle mobility and stability, flexibility of the lasts and rectus femoris, functional patterning issues
42
Inline lunge: dowel and feet do not remain in the sagittal plane
Hip knee and ankle mobility and stability issues, functional patterning issues
43
inline lunge: loss of balance
Hip, knee and ankle mobilitu and stability, functional patterning issues
44
Inline lunge exercises if client scores a 0 or 1
lunges, running, prowlers, sled pushes. (squats and deadlifts is ankle mobility was a failure)
45
Inline lunge exercises if client scores a 2 or symmetry issues present
squats, deadlifts, sl deadlifts, elliptical
46
Inline lunge exercises if client scores a 3
all lower and upperbody exercises
47
common mistakes of inline lunge
In the starting position feet should be in a straight line. If the client cannot get into this inline position, they do not have the ability to get in the proper starting position and they have a score of 1
48
Shoulder mobility purpose
Tests shoulder mobility
49
Shoulder mobility procedure
Measure the clients hand from the wrist crease to the longest digit. Have client stand shoulder width apart, and put thumbs inside a fist. During movement, put right fist overhead and down your back as far as possible while also taking the left first up your back as far as possible. Hold for a second so I can measure but don't try to "creep" your hands closer after first placement.
50
Shoulder mobility clearing test
Put one hand on shoulder and lift elbow up, ask for pain, do on other side, if no pain, cleared to start shoulder mobility test
51
Shoulder mobility: fists are past 1 and 1/2 length hand or more
shoulder mobility issues, tight pecs, tight lats, weak lats
52
shoulder mobility exercises if client score 0-1
Overhead pressing and pulling, handstand positon work
53
shoulder mobility exercises if client gets a 2 or symmetrical issues
front and rear racked position, horizontal pressing and rowing, partial get ups
54
shoulder mobility exercises if client gets 3
All pressing and pulling exercises, front and rear rack exercises
55
Shoulder mobility common mistakes
Client fists do not remain in the closed position, client hands inch closer after first initial movement
56
Active straight leg procedure
Have client lie down, place dowel under knees, palms facing up, with one leg remaining straight and knee in contact with the board, raise the other foot as high as possible. Find halfway spot between illiac creast and mid patella and place dowel upright (this is what we want the client to clear) and we judge based on the position of the malleolus.
57
What we are looking for in active straight leg
Malleolus position in relation to the dowel and if they laying leg stays on board/ remains in neutral position
58
Active straight leg: foot in line with the dowel or not meeting the dowel
Hamstring and/or hip mobility/flexibility issues
59
active straight leg exercises if client scores 0-1
Hinge, kettlebell swings, sprints, jumping
60
active straight leg exercises if client scores 2 or issues with symmetry
step ups, lunges, squatting, sit ups
61
active straight leg exercises if client scores 3
all hinge and squatting patternings exercises
62
Active straight leg common mistakes
Not watching the opposite hip, not resetting the clients start position (palms facing upwards)
63
Trunk stability push up procedure
While laying on your stomach, place hands under shoulders and with no lower body movements, preform a push up as one unit wihout breaking alignment with the rest of your body. Men: Thumbs aligned with top of head Women: Thumbs aligned with chin
64
What are we looking for in trunk stability push up
The body lifts as a unit with no lag in the spine
65
push up Trunk stability clearance test
Cobra pose, any pain? If no, can start the test
66
Trunk stability push up: lag in the lumbar spine area
Core stability issues, compromised upper body strength, scapular stability
67
Exercises if client is unable to preform trunk stability push up or has lag in the spine
Press exercses, kettlebell swings, running, prowler, sled push, overhead carries
68
Exercises if client scores 2-3 on trunk stability push up
Deadlifts, squatting, core work, push up progressions, lunges, rack and farmer's walks/carries
69
Rotary stability procedure
Stable the board with hands and knees touching in table top position, at the same time and in one controlled motion, shift and lift the same side arm and leg, then touch them togheter, reach back out fully extended and then to starting position.
70
Rotary stability clearance test
From table top postion to child's pose (knees to chest and hands as far as possible), any pain? If no, cleared for testing
71
What are we looking for in rotary stability test
Hand and knee leave the ground at the same time, ability to preform pattern while keeping the arm and leg moving inline and parellel with the board, fingers touch the malleolus, knes and elbows achieve full extension.
72
Rotary stability score of 2 (hands and knees dont leave the ground at the same time, inability to keep arma nd leg moving inline and parallel with the board)
core strengh and stability issues (anti rotational exercises are needed)
73
Rotary stability score of 1 (loss of balance, knee and elbow do not fully extend, not touching the malleolus, inability to get into set up position)
stability of the core, scapuar and hip issues, and mobility issues of the hip and shoulder
74
Rotary stability exercises if client scores 0-1
asymmetrical loaded exercises (dumbbel snatch, kettlebell swings)
75
Rotary stability exercises if the client scores 2
partial get ups, tall kneeling pressing/chop/lift exercises, deadlifting, and symmetrical loaded squatting exercises
76
Rotary stability exercises if the client scores a 3
Asymmetrical loaded exercises and symmetrical loaded exercises
77
Common mistakes of rotary stability
the foot, knee and thumbs are not in contact wiht the board to establish the starting postition.
78
All tests (names)
Deep squat, hurdle step, inline lunge, shoulder mobility, active straight leg raise, trunk stability push up, rotary stability

Anatomy & Physiology (4 decks)

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