(NA) FMS Flashcards by Tara Track

purpose of FMS

to create a screening process that would allow anyone dealing with active individuals to easily set a baseline of movement ability + decide whether an individual had deficient movement + identify if someone is at risk for injury

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3 tiers of movement progression

unloaded mobility -> loaded stability -> dynamic motor control (movement)

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mobility

active flexibility

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what things control mobility

flexibility, proprioceptors, CNS, muscular strength, movement learning

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what things control flexibility

anatomical structures, tendon elasticity, ligament elasticity, muscle elasticity

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7 basic movements of FMS
(in order that screening would be CONDUCTED)

deep squat
hurdle step
inline lunge
shoulder mobility
active straight leg raise
trunk stability push up
rotary stability

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3 dynamic movements of FMS

inline lunge
hurdle step
overhead squat

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what 3 things are the FMS movements evaluated off of

mobility
stability
dynamic movement

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FMS scoring

scored 0-3; count lowest score for bilateral tests but both sides must be symmetric to train

0: pain in movement, test is stopped + client is referred to a clinician
1: movement pattern if deficient + below required minimums
2: movement pattern is sufficient enough to load + train that pattern
3: movement pattern is near perfect

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what is the most complicated movement of FMS

deep squat

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deep squat objective

coordinated mobility in upper + lower body while also using core stability

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deep squat verbal instructions

-stand tall with feet shoulder-width apart + toes pointed forward
-grasp dowel in both hands + place on top of head so shoulders + elbows are at 90 degrees
-press dowel so that it is directly above head
-while maintaining an upright torso + keeping heels + dowel in position, descend into squat as deeply as possible
-hold bottom position for a count of 1, then return to starting position

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3: deep squat

-upper torso is parallel with tibia or toward vertical
-femur is below horizontal
-knees are aligned over feet
-dowel is aligned over feet

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2: deep squat

-upper torso is parallel with tibia or toward vertical
-femur is below horizontal
-knees are aligned over feel
-dowel is aligned over feet
-HEELS ARE ELEVATED

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1: deep squat

-tibia + upper torso ARE NOT PARALLEL
-femur is NOT BELOW HORIZONTAL
-knees ARE NOT ALIGNED OVER FEET
-LUMBAR FLEXION IS NOTED

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hurdle step objective

lower body mobility + core stability; gait shifting with exaggerated core stability

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hurdle step verbal instructions

-stand tall with feet together + toes touching test kit
-grasp dowel in both hands + place on top of head so shoulders + elbows are at 90 degrees; while maintaining hand position, lower dowel to base of neck + across shoulders
-while keeping upright torso, raise right leg + step over hurdle, making sure to raise foot towards shin + maintain foot alignment vertically with ankle, knee, + hip
-touch floor with heel + return to starting position while maintaining the same alignment

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3: hurdle step

-hips, knees, + ankles remain aligned in sagittal plane
-minimal movement is noted in lumbar spine
-dowel + hurdle remain parallel

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2: hurdle step

-ALIGNMENT LOST between hips
-MOVEMENT IN LUMBAR SPINE
-dowel + hurdle DON’T REMAIN PARALLEL

1: hurdle step

-CONTACT BETWEEN FOOT + HURDLE OCCURS
-LOSS OF BALANCE

inline lunge objective

-static upper body, lower body mobility, + core stabilization
-intended to place body in position to focus on stresses as simulated during rotation, deceleration, + lateral movements

inline lunge verbal instructions

-step onto center of board with right foot + toe on 0 mark
-left heel should be placed according to tibial measurement at the – mark
-both toes must be pointing forward with entire foot in contact with board
-place dowel along spine so it touches back of head, upper back, + tailbone
-while grasping dowel, right hand should be in curve of neck + left hand should be in curve of lower back
-maintaining upright posture so dowel stays vertical + you maintain the 3 points of contact, descend into lunge position so right knee touches center of board
-then, return to starting position

3: inline lunge

-dowel contacts maintained
-dowel remains vertical
-no torso movement noted
-dowel + feet remain in sagittal plane
-knee touches board behind heel of front foot

2: inline lunge

-dowel contacts NOT MAINTAINED
-dowel DOES NOT REMAIN VERTICAL
-MOVEMENT IN TORSO
-dowel + feet DO NOT REMAIN IN TAGITTAL PLANE
-knee DOES NOT TOUCH BEHIND HEEL OF FRONT FOOT

1: inline lunge

LOSS OF BALANCE

shoulder mobility objective

natural complementary rhythm of scapular-thoracic region, thoracic spine, + rib cage during upper extremity shoulder movements

shoulder mobility verbal instructions

-stand tall with feet together + arms hanging comfortably -make a fist so fingers are around thumbs -in 1 motion, reach right first over head + down back as far as possible while simultaneously reaching left first up back as far as possible -don’t “creep” hands closer

3: shoulder mobility

firsts are within 1 hand length

2: shoulder mobility

fists are within 1.5 hand lengths

1: shoulder mobility

fists are not within 1.5 hand lengths

active straight leg raise objective

active mobility of flexed hip while using initial + continuous core stability; available hip extension of alternate hip

ASLR verbal instructions

-lie flat with the back of your knees against board, feet together with toes pointing up -place both arms next to body with palms facing up -with scoring leg remaining straight + back of opposite knee maintaining contact with the board, raise scoring leg as high as possible

3: ASLR

-vertical line of malleolus resides between mid-thigh + ASIS -the non-moving lumb remains in neutral position

2: ASLR

-vertical line of malleolus resides between mid-thigh + JOINT LINE -the non-moving limb remains in neutral position

1: ASLR

-vertical line of malleolus resides BELOW JOINT LINE -non-moving limb remains in neutral position

trunk stability pushup objective

reflex core stabilization, NOT a test of upper body strength goal is to initiate movement with upper extremities in a push up position without allowing movement of spine or hips

trunk stability push up verbal instructions

-lie face down with arms extended overhead shoulder-width apart -pull thumbs down in line with forehead for men, chin for women -with legs together, pull toes toward shins -extend knees then lift elbows slightly off ground -maintaining a rigid torso, push body as 1 unit into pushup position

3: trunk stability pushup

body lifts as 1 unit with no lag in the spine men: thumbs aligned with top of head women: thumbs aligned with chin

2: trunk stability pushup

-body lifts as 1 unit with no lag in spine men: thumbs aligned with CHIN women: thumbs aligned with CLAVICLE

1: trunk stability pushup

men are UNABLE WITH HANDS ALIGNED WITH CHIN women are UNABLE WITH THUMBS ALIGNED WITH CLAVICLE

rotary stability objective

multi-plane pelvis, core, + shoulder girdle stability during combined upper + lower extremity movement

rotary stability verbal instructions

-get on hands + knees over the board so that hands are under shoulders + knees are under hips -thumbs, knees + toes must contact sides of board, + toes must be pulled toward shins -simultaneously shift + lift right hand forward + right leg backward at same time, like you are flying + forming straight line -without touching down, touch right elbow to right knee directly over the board -re-extend arm + leg over the board -return to start position

3: rotary stability

-hand + knee leave ground at same time -ability to perform this pattern while keeping arm + leg moving inline + parallel with board -fingers touch lateral malleolus -knee + elbow achieve full extension

2: rotary stability

-hand + knee DON'T LEAVE GROUND AT SAME TIME -INABILITY to keep arm + leg moving inline + parallel with board -fingers touch lateral malleolus -knee + elbow achieve full extension

1: rotary stability

-LOSS OF BALANCE -HAND DOESN'T TOUCH medial malleolus -knees + elbow DO NOT FULLY EXTEND -INABILITY TO GET INTO SET UP POSITION