FMS test and Y balance

Score on Y balance lower portion

#Composite score = ((sum of the greatest reach in each direction) / (3 x Limb Length)) x 100. #Limb length is measured on the right leg from the Distal ASIS to Distal Medial Malleolus Researchers indicate that there should not be greater than four centimeter right and left reach distance difference in the anterior reach direction There should not be greater than a six cm. reach distance difference in the posteromedial and posterolateral directions Composite scores should be compared to age, gender, physical activity related data, use peer-reviewed data or move2perform.com

Shaffer 2013

- Determined that the YBT showed good interrater test-retest reliability with an acceptable measurement error.

The NSAM CORRECTIVE exercise continuum

1. Inhibition- inhibiotry techniques, self myofascial release 2. Lengthen- lengthening techniques, static stretchig, neuromuscular strethcing 3. Activation -activation techniques, isolated strenghtening, postional isometrics 4. Integratep int techs, intregrated dynamic movement

Proper steps to correcting dis function

1. Mobility issues 2. Stability issues 3. Dynamic movement issues Most often the issues stem from mobility issues and if we clean those up we see an increase in dynamic movement issues

What is the best possible composite score on the FMS

21, Scoring a 21 does not mean the subject is a fantastic athlete, or that they are never going to get injured. A 21 simply means they have more than sufficient movement patterns A 19 could be potentially as bad for an individual as a 14. Each individual movement must be analyzed.

In the upper quadrant what is the greatest reach difference you are able to have

4 cm

What is the range for the lower quadrant on the Y balance test in the anterior reach direction

4 cm between the two legs

reach distance difference in the posteromedial and posterolateral directions

6 cm

1 on the incline lunge

A loss of balance is noted

Joint kinasethetic receptors

A proprioceptic receptor located in a joint, monitor stretch and provides information on joint position and movement -Free nerve endings -Pancinian Corpuscle -Ruffini's Nerve endings -Golgi Ligament Endings -Golgi Mazzoni Corpusles

3 on the rotary stability

Able to preform unilateral motion

fms basic motor control strategies

Activate (Activation is attempting to recruit the muscles that are loose or weak in the motion. (e.g. in the active straight leg raise the core muscles and gluts)

A 2 on the hurdle step

Alignment is lost between hips, knees and ankles | Movement is noted in lumbar spine Dowel and hurdle do not remain parallel

Factors effecting flexibility

Anatomical structures Tendon elasticity Ligament elasticity Muscle elasticity

lower body ybt

As an integral part of Functional Movement Systems, the Y Balance Test is a thoroughly researched, yet easy way to test a client's motor control as well as demonstrate functional symmetry.

Health related components of fitness

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition

The hurdle step

Complex movement requiring extreme lower body mobility and core stability Gait Shifting with exaggerated core stability

Score on the Y balance in the upper quadrant

Composite score = ((sum of the greatest reach in each direction) / (3 x Limb Length)) x 100. Limb length is measured from C7 vertebrae to the tip of the longest finger

A 1 on the hurdle step

Contact between foot and hurdle occurs | Loss of balance is noted

Mobility

Controlled movement through a joints range of motion.

What is the recommended order of conducting the FMS

Deep Squat Hurdle Step Inline Lunge Shoulder Mobility Active Straight-leg Raise Trunk Stability Push-up Rotary Stability

3 on the incline lunge

Dowel contacts maintained | Dowel remains vertical | No torso movement noted Dowel and feet remain in sagittal plane | Knee touches board behind heel of front foot

2 on the incline lung

Dowel contacts not maintained | Dowel does not remain vertical | Movement noted in torso Dowel and feet do not remain in sagittal plane | Knee does not touch behind heel of front foot

deep sqaut

Dynamic Movement Inhibit - self myofascial release (e.g., stick, lacrosse ball, foam roller) - latissimus dorsi, lowerback, glut min and med, adductor, calf Lengthen - Quad stretch, Quad hip flex, DF (ankle dorsiflexion) stretch Activate - Glut bridges, wall sit with shoulder mobility Integrate - Squat progression on lift, Assisted squat with belt, Assisted squat with bar

hurdle step

Dynamic Movement Inhibit - self myofascial release (e.g., stick, lacrosse ball, foam roller)glut min., IT band, lateralis Lengthen - stride hip extension rotation, stride with torso rotation, quad hip flex stretch Activate - elevated mountain climber, elevated dip 2 Integrate - Sled push, SLS push, Scissor stance chop 1

inline lunge

Dynamic Movement Inhibit self myofascial release (e.g., stick, lacrosse ball, foam roller), lateralis, lowerback, glut min, quad, calf, Lengthen - calf stretch,, bridge stretch, Activate - half kneeling dowel twist, assisted lunge with belt, assisted lunge with bar Integrate - half kneeling chop, half kneeling chop, scissors stance chop

3 on shoulder mobility

First are within one hand length

Factors effecting mobility

Flexibility Proprioceptors Central nervous system Muscular strength Movement learning

Pacheco 2013 -

Found that a functional training program and a traditional strength training program were no different in improving the Y-balance test results.

golgi tendon found and function

Golgi Tendon organs are found in the tendon of skeletal muscle. They sense tension.

1 on shoulder mobility

Hands are not within 1 and 1/2

2 on shoulder mobility

Hands are within 1 and 1/2 of hand length

A 3 on the hurdle step

Hips, knees and ankles remain aligned in the sagittal plane Minimal to no movement is noted in lumbar spine | Dowel and hurdle remain parallel

1 on rotary stability

Inability to preform diagonal movement

Where do most musculoskeletal injuries happen regardless of gender

Lower body

1 on the push up

Men are unable to perform a repetition with hands aligned with the chin Women are unable to preform with thumbs at clavicle

active straight leg rasie

Mobility Inhibit - self myofascial release (e.g., stick, lacrosse ball, foam roller), hip flexor, hamstring and calf. Lengthen - Toe touch, Calf stretch, Hip Flexor band stretch ASLR stretch (passive, active and assisted) Activate - Glut brides, Bridges, Single leg bridges Integrate - Hip Lift and Plyo, Single leg toe touch w/ stick, single leg toe touch, single leg weighted deadlift (RDL)

shoulder mobility

Mobility Inhibit- Self myofascial release (stick, foam roller, lacrosse ball, massage) Pectoral , Teres Major, upper trapezius Lengthen - Shoulder traction stretch, wall sit with shoulder mobility Activate - trunk rotation, crocodile breathing, rear deltoid exercise Integrate - Tall kneeling flex and extension

fms Movement correction

Movement deficiencies and asymmetries must be corrected before any type of performance or skill training takes place. This means that an athlete must be able to get at least 2's on the 7 movements of the FMS before training. An athlete can generally achieve this in a 10-15 minute sequence at the start of a training session. These corrective progressions need to be efficient and effective. Remember correcting a lower level issue in the FMS may result in improvements in the higher level movements. To correct these deficiencies and asymmetries it's best to follow NASM's corrective strategy or FMS's corrective continuum.

muscle spindle

Muscle spindles run parallel with extrafusal fibers they respond to stretch and speed of stretch in the muscle they are embedded. When stimulated, there is a dual response in which a rapid tension development is initiated in the stretched muscle and inhibited in the antagonist muscle. Response in the stretched muscle is known as a stretch reflex or myostatic reflex. Response in the antagonist muscle is known as reciprocal inhibition

2 on rotary stability

Performs correct diagonal movement

Skill related physical fitness

Reaction time coordination balance Power Speed Agility

4-6

Rolls from supine to prone position (activates deep-core stabilizing, i.e, multifidus, diaphragm, transversus abdominis, erector spinae) Stands with support (Pelvic girdle accepts total load of the body)

Self-myofascial release

SMR may be performed with medicine balls, handheld rollers, assistance devices, lacrosse balls and other tools. Client should locate a potential tight area in the muscle typically called a "trigger point" or a "knot" If adhesions aren't addressed they can permanently change the structure of the soft tissue in the area, known as Davis's Law. In the simplest terms constant pressure on the trigger point will activate GTO's and turn off the muscle spindles. When a knot is found the client should put weight onto the trigger point and try to relax the muscle as much as possible. Client should hold SMR on the not for 30-90 seconds

seven movement patterns

Shoulder Mobility (Shoulder mobility) Passive Straight Leg Raise (Hip Mobility) Rotary Stability (soft-core stability) Push-up (outer-core stability) Inline Lunge (dynamic movement) Hurdle Step (dynamic movement) Overhead Squat (dynamic movement)

Kang 2015 -

Showed a relationship between ankle dorsiflexion and Y-balance test

Lee 2014 -

Showed a weak but significant relationship between lower-limb strength and Y-balance scores in adult women.

Smith 2015

Smith 2015 -Determined an asymmetry of greater than 4cm was associated with noncontact injuries

rotary stability

Stability Inhibit - self myofascial release (e.g., stick, lacrosse ball, foam roller) latissimus dorsi, gluts, lower back Lengthen - Don't need to lengthen in this case, need to activate softcore before outer core Activate - trunk rotation, trunk stability unilateral rotation 1, bird dog Integrate - rotary stability roll, single leg with stick, RDL

trunk stability

Stability Inhibit - self myofascial release (e.g., stick, lacrosse ball, foam roller) lower back, hip flex Lengthen - Hip Flexor band stretch Activate -shoulder tap push-up Integrate - Planks, Cockroach exercise,

10-12

Stands alone and take several independent steps (gait dependent weight shifts with continual stabilization by the core) Learns to hip hinge to pick up objects (i.e. deadlifts to pick objects up)

Y-balance Test

Test allows us to quarter the body and look at how the core and each extremity function under body weight loads. This device and protocol can be used for measuring pre and post rehabilitation performance, improvement after performance enhancement programs, dynamic balance for fitness programs, and return to sport readiness. Modification of the Star Excursion Balance test (SEBT)

Y balance test directions

Testing Order Right anterior reach (3 trials) Left anterior reach (3 trials) Right posteromedial reach (3 trials) Left posteromedial reach (3 trials) Right posterolateral reach (3 trials) Left posterolateral reach (3 trials) Test Faults kicking push box not returning to starting position under control touching down during reach foot on top of stance plate

lower quarter

The YBT-LQ is a simplified version of the Star Excursion Balance Test (SEBT) in which only 3 reach directions (instead of the original 8 directions of the SEBT) are performed using a specific testing protocol and device to improve reliability and ease of administration of the SEBT.

Why was the FMS screen created

The functional movement screen is designed to stress the mobility, stability and movement capability of the body. The screen uses extreme positions where weaknesses and imbalances in mobility, stability and movement become noticeable

joint by joint theory

The joints in the body alternate in their primary needs. The process is fairly simple Lose ankle mobility, get knee pain Lose hip mobility, get low back pain Lose thoracic mobility, get neck and shoulder pain, or low back pain This means that loss of mobility in the hip or ankle can present is self not as pain in the hip or ankle but pain in the lower back or knee. This also means that an injury can lead to other injuries. Lastly, this means when there is a problem with a stability joint and the body moves in a bilateral motion the body can rely to heavily on the healthy joint.

When m assuring the Y balance test what part do we measure from

The part that is planted on the box at the center of the test

Flexibility:

The range of motion in a joint or a series of joints

Proprioception

The unconscious perception of movement and spatial orientation arising from stimuli within the body itself.

The two areas a y balance tests look at

The upper body The lower body

two types of muscle spindle

There are two types of sensory fiber in a muscle spindle type Ia sensory fibers: Respond to the rate of change in muscle length, as well to change in velocity, rapidly adapting type II sensory fibers: Provide position sense of a still muscle, fire when muscle is static

motor learning and movement key ideas

There is a progression from unloaded mobility stability movement Movement patterns in healthy development are there cleanest and purest at 2-5 yrs old. Throughout life humans grow, have injuries, adjust to the environment, develop bad habits, become sedentary and deconditioned and movement patterns are COMPENSATED Every adult has made some compensations to their movement patterns throughout their lifetime. Some are insignificant and some are significant. The key is to identify patterns that have become deficient and could be detrimental to a person if the pattern is loaded or heavily repeated.

FMS deep squat

This movement incorporates fully coordinated extremity mobility in the upper and lower body while also demonstrating core stability.

A 1 on the deep squat

Tibia and upper torso are not parallel | Femur is not below horizontal Knees are not aligned over feet | Lumbar exion is noted

upper quarter ybt uq

Upper Quarter (YBT-UQ) - As an integral part of Functional Movement Systems, the Y Balance Test is a thoroughly researched, yet easy way to test a client's motor control as well as demonstrate functional symmetry. The Upper Quarter Y Balance Test (YBT-UQ) is a dynamic test where upper quarter mobility and stability are both maximally challenged. During each reach component, scapular stability, mobility, thoracic rotation and core stability are combined.

A 3 on the deep squat

Upper torso is parallel with tibia or toward vertical | Femur below horizontal Knees are aligned over feet | Dowel aligned over feet

A 2 on the 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 | Heels are elevated

1 on ASLR

Vertical line of the malleolus resides below joint line e non-moving limb remains in neutral position

3 on ASLR

Vertical line of the malleolus resides between mid-thigh and ASIS e non-moving limb remains in neutral position

2 on ASLR

Vertical line of the malleolus resides between mid-thigh and joint line e non-moving limb remains in neutral position

movement progression

dysfunction= unloaded mobility-> loaded stability -> dynamic motor control

3 on push up

e body li s as a unit with no lag in the spine Men perform a repetition with thumbs aligned with the top of the head Women perform a repetition with thumbs aligned with the chin

2 on the push up

e body li s as a unit with no lag in the spine Men perform a repetition with thumbs aligned with the chin | Women with thumbs aligned with the clavicle

lowest score counts on bilateral tests i.e.

hurdle step, inline lunge, rotary mobility, shoulder mobility, active straight leg raise

fms movement preparation

inhibit lengethen (Inhibition and lengthening should be performed on the tight or overactive muscle that are limiting the motion of the movement (e.g. in the active straight leg raise the hamstrings in the motion leg, or the hip flexors in the static leg)

dms advanced motor control stratgies

intregreate (Actions similar to the movement itself to help cement proper movement patterns (e.g. in the active straight leg raise a single leg deadlift)

0-3 months

laying in prone position pushes up off ground with arms (shoulder girdle becomes loadbearing) and hold head up

muscle spindles detect

length and then contract

A score of 1 on FMS

means the movement pattern is deficient and below required minimums

A score of 3 on FMS

means the movement pattern is near perfect.

A score of 2 on the FMS

means the movement pattern is sufficient enough to load and train that pattern.

A 0 on the FMS

means there is pain in the movement which means the test is stopped and the client is referred to a clinician.

what are the 3 three type of nerve cells that send information to the cns

muscle spidles golgi tendon organs joint kinaethetic

the motor cortex controls

novel movements, the more a movement is practiced the more that pattern is controlled by cerebellum and basal ganglia.

the cerebellum and basal ganglia

receive information from proprioceptors that alter mobility and movement.

13-18

squats to pick up objects

Gtos detect

tension and then relax

when GTOS are stimulated

there is a dual response in which tension development is inhibited in the contracting muscle (autogenic inhibition) and initiated in the antagonist muscles. The active tension development in the muscle prior to a stretch elicits autogenic inhibition (relaxation) , which promotes further lengthening of the affected muscle.

the brain integreates propriocter sigals and info from the __into our percervied outlook on body postion, movement and acceleration

vestibular system