FMS + Core Flashcards
Each fundamental movement is scored from __-__.
0-3
Max score on FMS = ___.
21
If a score is ___ or below, considered to be at significant risk for injury once you start training
14
7 items in FMS?
- deep squat
- hurdle step
- in-line lunge
- active SLR
- rotary stability
- push up
- shoulder mobility
____ _____ = the ability to control the position and the motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion to the terminal segment in integrated athletic activities
core stability
Stability comes from muscle _____
stiffness
Reduced proprioception predicts _____ risk of ACL injury in females.
increased
Inner unit = _____
tonic
Outer unit = primarily _____
phasic
What are 5 examples of global mobilizers?
- iliocostalis
- rectus abdominus
- rectus femoris
- hamstrings
- latissimus dorsi
Local stabilizer dysfunction: tend to atrophy, _____ and change to ______ activation.
weaken; phasic
Global stabilizer dysfunction: tend to atrophy, _____ (lengthen) and become more _____
weaken; phasic
Global mobilizer dysfunction: tend to hypertrophy, _____ and become more _____.
shorten; tonic
What is upper crossed syndromes?
Weak deep neck flexors; right UFT + lev scap; tight pec + SCM; weak rhomboids, LFT, SA
Lower crossed syndrome?
Tight lumbar erector spinae; weak abdominal muscles; weak glutes; tight hip flexors
Slings assist in transfer of load, store, release ad _____ _____.
transfer energy
What muscles are in the posterior oblique sling ?
- lat dorsi
- contralateral glut max via
- thoracolumbar fascia
What muscles are in the anterior oblique sling?
- external oblique
- anterior abdominal fascia
- contralateral internal oblique
- contralateral hip adductors
What muscles are in the longitudinal sling?
- tib ant
- peroneus longus
- biceps femoris
- sacrotuberous ligament
- deep lamina of thoracolumbar fascia
- erector spinae
What muscles are in the lateral sling?
- glut med/min
- TFL
- ipsilateral adductors
- contralateral QL
Joint _______ = neutral joint position
centration
Joint centration is the reason for joint _______ - allow effective arthrokinematics
mobilizations
Joint centration ensures ideal path of ________ center of ______
instantaneous; rotation
____-_____ strategy: slow, tonic, local stabilizer, stabilizing muscle contractions that are low-load tasks and reflexive postural control (necessary for joint centration)
low-threshold
____-_____ strategy: fast, phasic, prime mover, global mobilizer, mobilizing muscle contractions that are for high-load tasks and force production (necessary for strength training / athletic performance)
high-threshold
___- threshold must occur prior to ___-threshold to stabilize and centrate the body
low; high
High-threshold strategy is a dysfunctional pattern when global mobilizing muscles have to _____ and _____.
move; stabilize
How do we assess whether the high or low threshold strategy is being used?
breathing! checking which breathing strategy matches up with the threshold strategy
Parasympathetic diaphragm breathing is used in a ____-threshold strategy; breath holding and valsalva is often used in ____-threshold strategy.
low; high
Only __% of the muscular force is transmitted by the tendon (in series), the remaining __% is transmitted by the connective tissue around the muscle (in parallel)
70;30
The external forces (loading) are often more detrimental than internal forces developed by our own muscles (T/F).
FALSE ; internal forces developed by our own muscles often worse!
_____ helps distribute loads throughout the body.
fascia
______ = the capacity to move
mobility
____ ____ = quality of movement
motor control
______/______ = the ability to resist an undesired movement
stability/stiffness
Work on ______ before _____
mobility; stability
Criticism of abdominal hallowing maneuver ?
only activates TA; inhibits obliques
______ concept = activating all abdominal muscles and extensors at one
bracing
Traditional exercises may have _____ loads, increased _____ loads, and are often non-functional.
high; compression
For patines with LBP, _____ _____ of inhibited muscles is key.
motor relearning
For athletes, core muscle ______ appears more important than pure muscle strength,
endurance
Stuart McGill’s big 3?
- curl-up
- side bridge
- bird dog
Typical core exercise progression?
- motor skill training
- functional progressions
- sport-specific training
Motor skill training: goal is ______, aim is to become automatic.
activation
Initial core strengthening: recruiting the _____ unit with basic exercises that are ____ load.
inner; low
2 purposes for strengthening the core?
- for stabilization and injury prevention (focus on endurance)
- to enhance transfer of energy from the core to the extremities (strength + power; focus on increasing performance)
Core exercises should specifically address the ______.
deficits
