Scoring FMS Flashcards
(19 cards)
Outline the 4 basic scoring system for the FMS
0 = pain
1 = inability to perform movement
2 = Perform the movement with compensation (one knee might come in more than the other when squatting)
3 = Ability to perform movement
What is maximal isometric strength?
When the force expressed by the muscle is equal to the force expressed by the resistance
No external technical movement will occur
The length of the muscle will stay the same due to the weight being too heavy to move.
What is maximal dynamic strength?
Maximal force that can be exerted against resistance in a single voluntary dynamic effort.
Usually involved a combination of concentric and eccentric muscle contractions - the muscle length will change in length through the contractions (lengthen and shorten)
What is absolute strength?
Absolute strength = Total weight lifted
What is Relative strength?
Relative strength = Total weight lifted / Body mass
Example -
Body mass = 100kg
absolute strength = 150kg
relative strength = 150/100 = 1.5
What is explosive strength?
Explosive strength can be thought as the magnitude of force generated during a given time period and is characterised by high rates of forced development
What is Reactive strength?
Reactive strength is the ability to tolerate high stretch loads and rapidly transition from an eccentric to a concentric muscle action in tasks involving the stretch shortening cycling
The stretch shortening cycle occurs when the muscle is stretched or lengthened, followed by an isometric phase or pause and then transitions into a concentric action.
What is classified as a fast stretch shortening cycle?
less and 250 milliseconds
what is classified as a slow stretch shortening cycle?
more than 250 milliseconds
What is the difference between reactive strength and explosive strength?
Reactive strength is similar to explosive strength but it is specific to street h shortening cycle movements
What is strength endurance?
The ability of a muscle to repeatedly produce force without decay
The ability to produce high forces repeatedly or lower forces repeatedly over a long duration
What are the physiological considerations for children?
Nervous system is not fully developed in children
Skills and movements become more refined as they grow
Can lay the base for competence in movements from an early age
Growth of limbs in childhood will affect coordination and skill performance
Children have much lower capacity to produce high intensity efforts
Is resistance training safe?
YES - Throughout there younger ages they have always had to overcome resistance in a controlled manner such as squatting down and pulling themselves up.
Likewise when becoming around 10 years old controlled and good technique of weight training can be done
What are the benefits of youth resistance training?
Resistance training can reduce the risk of injury
Resistance training can improve mobility and flexibility
Resistance training can improve strength and possibly sports performance
Resistance training can have a range of health benefits in youths
Increased bone density and mass
Improved body composition
Psychological and self esteem benefits
What are the risk factors of youth resistance training?
1 - Lack of supervision
2 - Unsafe exercise equipment
3 - Unsafe storage of equipment
4 - Unsafe use of equipment
5 - Excessive load and volume
6 - Poor exercise technique
7 - Poor posture and trunk control
8 - Muscle Imbalance
9 - Inadequate recovery
What are the fundamental movement skills?
Stability skills - maintaining balance
Locomotor skills - movement, walking, running/jogging, skipping etc
Manipulation and coordination skills - throwing catching striking kicking etc
Awareness skills - spatial awareness and vision
Strength development
Strengths is the ability to overcome resistance or resist unwanted movement through producing force
Probably the most important physical capacity to develop
What are the guidelines for training the young athlete?
Provide qualified instruction and focus exercise technique
Carefully monitor the responses to the training programmes and listen to the athletes
For younger children perform 1-3 sets of 6-15 reps of a variety of strength exercises.
Likewise should be 1-2 mins rest in between each set
Train 2-3 times per week on non consecutive days
