FMS + Core

Question 1

Each fundamental movement is scored from __-__.

Answer 1

0-3

Question 2

Max score on FMS = ___.

Answer 2

21

Question 3

If a score is ___ or below, considered to be at significant risk for injury once you start training

Answer 3

14

Question 4

7 items in FMS?

Answer 4

1. deep squat
2. hurdle step
3. in-line lunge
4. active SLR
5. rotary stability
6. push up
7. shoulder mobility

Question 5

____ _____ = 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

Answer 5

core stability

Question 6

Stability comes from muscle _____

Answer 6

stiffness

Question 7

Reduced proprioception predicts _____ risk of ACL injury in females.

Answer 7

increased

Question 8

Inner unit = _____

Answer 8

tonic

Question 9

Outer unit = primarily _____

Answer 9

phasic

Question 10

What are 5 examples of global mobilizers?

Answer 10

1. iliocostalis
2. rectus abdominus
3. rectus femoris
4. hamstrings
5. latissimus dorsi

Question 11

Local stabilizer dysfunction: tend to atrophy, _____ and change to ______ activation.

Answer 11

weaken; phasic

Question 12

Global stabilizer dysfunction: tend to atrophy, _____ (lengthen) and become more _____

Answer 12

weaken; phasic

Question 13

Global mobilizer dysfunction: tend to hypertrophy, _____ and become more _____.

Answer 13

shorten; tonic

Question 14

What is upper crossed syndromes?

Answer 14

Weak deep neck flexors; right UFT + lev scap; tight pec + SCM; weak rhomboids, LFT, SA

Question 15

Lower crossed syndrome?

Answer 15

Tight lumbar erector spinae; weak abdominal muscles; weak glutes; tight hip flexors

Question 16

Slings assist in transfer of load, store, release ad _____ _____.

Answer 16

transfer energy

Question 17

What muscles are in the posterior oblique sling ?

Answer 17

1. lat dorsi
2. contralateral glut max via
3. thoracolumbar fascia

Question 18

What muscles are in the anterior oblique sling?

Answer 18

1. external oblique
2. anterior abdominal fascia
3. contralateral internal oblique
4. contralateral hip adductors

Question 19

What muscles are in the longitudinal sling?

Answer 19

1. tib ant
2. peroneus longus
3. biceps femoris
4. sacrotuberous ligament
5. deep lamina of thoracolumbar fascia
6. erector spinae

Question 20

What muscles are in the lateral sling?

Answer 20

1. glut med/min
2. TFL
3. ipsilateral adductors
4. contralateral QL

Question 21

Joint _______ = neutral joint position

Answer 21

centration

Question 22

Joint centration is the reason for joint _______ - allow effective arthrokinematics

Answer 22

mobilizations

Question 23

Joint centration ensures ideal path of ________ center of ______

Answer 23

instantaneous; rotation

Question 24

____-_____ strategy: slow, tonic, local stabilizer, stabilizing muscle contractions that are low-load tasks and reflexive postural control (necessary for joint centration)

Answer 24

low-threshold

Question 25

____-_____ 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)

Answer 25

high-threshold

Question 26

___- threshold must occur prior to ___-threshold to stabilize and centrate the body

Answer 26

low; high

Question 27

High-threshold strategy is a dysfunctional pattern when global mobilizing muscles have to _____ and _____.

Answer 27

move; stabilize

Question 28

How do we assess whether the high or low threshold strategy is being used?

Answer 28

breathing! checking which breathing strategy matches up with the threshold strategy

Question 29

Parasympathetic diaphragm breathing is used in a ____-threshold strategy; breath holding and valsalva is often used in ____-threshold strategy.

Answer 29

low; high

Question 30

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)

Answer 30

70;30

Question 31

The external forces (loading) are often more detrimental than internal forces developed by our own muscles (T/F).

Answer 31

FALSE ; internal forces developed by our own muscles often worse!

Question 32

_____ helps distribute loads throughout the body.

Answer 32

fascia

Question 33

______ = the capacity to move

Answer 33

mobility

Question 34

____ ____ = quality of movement

Answer 34

motor control

Question 35

______/______ = the ability to resist an undesired movement

Answer 35

stability/stiffness

Question 36

Work on ______ before _____

Answer 36

mobility; stability

Question 37

Criticism of abdominal hallowing maneuver ?

Answer 37

only activates TA; inhibits obliques

Question 38

______ concept = activating all abdominal muscles and extensors at one

Answer 38

bracing

Question 39

Traditional exercises may have _____ loads, increased _____ loads, and are often non-functional.

Answer 39

high; compression

Question 40

For patines with LBP, _____ _____ of inhibited muscles is key.

Answer 40

motor relearning

Question 41

For athletes, core muscle ______ appears more important than pure muscle strength,

Answer 41

endurance

Question 42

Stuart McGill's big 3?

Answer 42

1. curl-up 2. side bridge 3. bird dog

Question 43

Typical core exercise progression?

Answer 43

1. motor skill training 2. functional progressions 3. sport-specific training

Question 44

Motor skill training: goal is ______, aim is to become automatic.

Answer 44

activation

Question 45

Initial core strengthening: recruiting the _____ unit with basic exercises that are ____ load.

Answer 45

inner; low

Question 46

2 purposes for strengthening the core?

Answer 46

1. for stabilization and injury prevention (focus on endurance) 2. to enhance transfer of energy from the core to the extremities (strength + power; focus on increasing performance)

Question 47

Core exercises should specifically address the ______.

Answer 47

deficits