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Online Personal Trainer
ACTION PLAN
Lesson 4: Muscular Assessment
Created by: IaWellness
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Functional Movement and
Resistance Training
Lesson 4 will review the first TWO Phases of the Functional Movement and
Resistance Training Components
1.
Stability and Mobility
2.
Movement
The focal point of this lesson is to assess the body’s ability to move through
its most basic and fundamental movements without limitations and
pain.
PHASE 1
Stability and Mobility
• The goal of the Stability and Mobility Phase is to “develop
postural stability throughout the kinetic chain without
compromising mobility at any point in the chain.”
• In simpler terms, the body parts that should be stable are
stable, and the body parts that move should move correctly
which leads to postural stability.
• Example: Your spine should be stable AND your ankles should
be mobile
• Once you have that stability you can start learning how to
move your body. This lesson will help you understand the
terms mobility and stability.
PHASE 1
Stability and Mobility (cont.)
• Your initial posture will determine how well you move or if
you have a high risk of injury when exercising and moving.
• Proper posture helps your body absorb and distribute forces
throughout your body evenly. It also reduces your risk of
injury in sports, exercise and day-to-day activities (house
work, gardening, reaching in the back seat, etc).
Definitions
• Mobility: The combination of muscle flexibility, joint range
of motion and a body segment’s freedom of movement.
• Stability: The ability to maintain posture and/or control
motion. Stability can be divided into two categories—static
stability and dynamic stability.
• Static Stability: Assessed during single leg stance
• Dynamic Stability: Assessed during functional movement such
as pushing, pulling, stepping, squatting, running, jumping, etc.
Phase 1: Assessment
• Assessing yourself can be challenging and not the most accurate. Find a
friend that can help you. Workout buddies can keep you accountable
and help you maintain proper form. If you are doing this assessment by
yourself, do it in front of the mirror.
Assessment: Using the Functional Movement System (FMS):
• Shoulder Mobility (and Clearing Test)
• Rotary Stability (and Clearing Test)
• Trunk Stability Push Up (and Clearing Test)
*There is a clearing test at the end of each screen because sometimes
injuries can go undetected by the testing alone. This movement is not
scored; it is simply performed to observe if there is a pain response. If
pain is produced, a positive is recorded and a score of 0 is given to
the entire test.
Phase 1: Assessment
Scoring: The scoring for the FMS is very simple. There are
four possible scores for each test.
The scoring is as follows:
3 Points= NO movement problems
2 Points= MINOR issues (Small limitations in movement)
1 Point= MAJOR issues (Large limitations in movement)
0 Points= PAIN associated with movement (a medical
professional should perform a thorough evaluation of the
painful area)
Shoulder Mobility
Purpose
• The shoulder mobility screen
assesses shoulder range of
motion, and requires normal
scapular mobility and thoracic
spine extension.
** You will need a partner to help
you measure!
Testing Procedure
Feet together
Make a fist in each hand (thumb
inside the fist)
• Testing Right Shoulder: At the
same time, reach your right fist
over your right shoulder (Palm
on neck/upper back) and reach
your left fist under (Knuckles on
lower back)
• Get your fists as close together as
possible, but as soon as you set
them down, do not shimmy
closer.
** reverse to assess the left arm
•
•
Shoulder Mobility
Scoring
•
3 Points = Fists are within
one hand length
•
2 Points= Fists are within
one and a half hand lengths
•
1 Point= Fists are not within
one and a half hand length
•
0 Points= Any pain
associated with any portion
of this test
Diagram
Shoulder Mobility
Clearing Test
Scoring
-
-
-
The test is performed by having the
individual remain in the same stance
and place his or her hand on the
opposite shoulder.
Lift up the elbow to be parallel to the
ground. This clearing test should be
repeated three times in a row, and
then the opposite side should be
performed.
This clearing exam is necessary
because shoulder impingement
sometimes can go undetected by
shoulder mobility test alone.
Diagram
Rotary Stability
Purpose
• The rotary stability pattern
observes multi-plane pelvis,
core and shoulder girdle
stability during a combined
upper and lower extremity
movement.
Testing Procedure
• Get on your hands and knees.
Make sure your hands are
under your shoulders and
knees are under your hips.
• Keep your toes pulled toward
your shins.
See Next Slide for The Testing
Procedure. Try testing
procedure 3 first, if you fail, try
for a 2!
Rotary Stability
Testing Procedure
Scoring a 3
• TRY FOR A 3: At the same time,
reach your right hand forward
and right leg backward, like you
are flying.
• Next touch your right elbow and
right knee (in the middle)
• Repeat LEFT side
** Extend  Touch  Extend  Rest
Testing Procedure
Scoring a 2
• TRY FOR A 2: At the same
time, reach your right hand
forward and left leg backward.
• Next touch your right elbow
and left knee (in the middle)if you maintain balance and
complete the task, you earn a
2.
• Repeat LEFT side
** Extend  Touch  Extend  Rest
Rotary Stability
Scoring
•
3 Points =Performs a correct
unilateral repetition (right and
right/ left and left)
•
2 Points= Performs a correct
diagonal repetition (right arm and
left leg/left arm and right leg)
•
1 Point= Inability to perform a
diagonal repetition. (loose balance
or can’t touch knee to elbow)
•
0 Points= Any pain associated with
any portion of this test
Diagram
Rotary Stability
Clearing Test
Scoring
This clearing exam is necessary because
back pain can sometimes go undetected
by movement screening. The
instructions to perform the clearing
exam are as follows:
1. Resume the starting position.
2. While maintaining contact with your
hands on the floor, rock back to your
heels.
3. Lower your chest to your knees,
reaching your arms in front of you on
the floor.
Diagram
** If you have practiced yoga, this
clearing test looks like a “Childs
Pose”
Trunk Stability Push-Up
Purpose
• The Push-Up movement
pattern tests the ability to
stabilize the spine, and the
upper-body symmetrical
pushing movement.
Testing Procedure
•
•
•
•
Lie face down with your arms
extended overhead and your
hands shoulder width apart.
Pull your thumbs down in line
with (forehead for men, chin for
women)
With your legs together, pull
your toes toward your shine and
lift your knees and elbows off
the ground.
While maintaining a rigid torso,
push your body as one unit into
a push-up position. If you can
perform this movement, you
earned a 3.
Trunk Stability Push-Up
Testing Procedure
Scoring a 2
• If you are a male and can not perform a push-up
while hands are align with the forehead, align your
hands with your chin. Try again!
• If you are a female and can not perform a push-up
while hands are align with the chin, align your
hands with your clavicle. Try again!
Trunk Stability Push-Up
Scoring 3&2
Scoring 1&0
• 3 Points =Men perform a pushup with thumbs aligned with the
top of the head (forehead).
Women perform a push-up with
thumbs aligned with the chin.
• 1 Point=Men are unable to
perform a repetition with thumbs
aligned with the chin. Women
are unable to perform a repetition
with thumbs aligned with the
clavicle.
• 2 Points=Men perform a push-up
with thumbs aligned with the
chin. Women perform a push-up
with thumbs aligned with the
clavicle.
• 0 Points= Any pain associated
with any portion of this test
Trunk Stability Push-Up
Diagram
Trunk Stability Push-Up
Clearing Test
Scoring
Diagram
A clearing exam, a prone press-up, is
performed at the end of the trunk
stability push-up screen.
This clearing exam is critically necessary
because back pain may sometimes go
undetected.
Lie on your stomach to place both hands
(palms down) beneath your shoulders
and then press the chest off of the floor
by extending the elbows, arching the
back as much as possible and keeping
the hips in contact with the floor.
** If you have practiced yoga, this
clearing test looks like the “Cobra
Pose”
PHASE 2
Movement
The focus of Phase 2 is on training movement patterns.
Building on Phase 1 training, the goal is to help you
develop good movement patterns and improved mobility
within the kinetic chain without compromising stability.
• The training focus is on the five primary movements:
•
•
•
•
•
Bend and lift (squatting)
Single leg movements (walking, stepping up and lunging)
Pushing
Pulling
Rotation
Making Improvements using
Corrective Movements
• You can improve your dynamic posture through a series of
corrective exercises that strengthen the weak parts of your
body and movement patterns, and improve range of motion in
joints and muscles that are tight and stiff.
• Corrective exercises are often low-impact exercises that
address your body's posture and poor movement patterns.
•
If you have poor posture, perform corrective exercise twice a
day. Try these simple exercises in front of a mirror to check
your posture.
Corrective Exercises
for Shoulder Mobility
Corrective Exercises:
If you scored a 2, one of the
recommended exercises is the “core
board squat and reach,” which can be
viewed at
http://www.youtube.com/watch?v=_
WwAE-MpXhU. This exercise
improves shoulder mobility and can
assist with thoracic extension, which
many times can be a limiting factor.
If you scored a 1, you can perform the
“wall sit with shoulder press.” This
can be viewed at
http://www.youtube.com/watch?v=
HtaeEh59zAc or is the picture to the
right.
Corrective Exercises
for Rotary Stability
If you scored a 2, the recommended
corrective exercise would be a 90degree hip flexed rotation without
assistance. To see an example of the
corrective exercise for a score of 2, go
to
http://www.youtube.com/watch?v=j
L18vr44h0g
If you scored a 1, the recommended
corrective exercise would be a 90degree hip flexed rotation with
assistance (see picture) as well as
general rolling on a foam roll.
Corrective Exercises
for Trunk Stability Push-up
If you scored a 2, the recommended
corrective exercise would be a push-up
walkout. To see an example of the
push-up walkout, go to
http://www.youtube.com/watch?v=x
9vFi2sP6LE
If you scored a 1, the recommended
corrective exercise would be a
progressive incline push-up (wall, then
table with progressively lowering
heights, then floor).See pictures to the
right.
RUNNING
•
Most people who buy gym memberships quickly jump on a treadmill the first chance
they get. Most injuries occur during of a movement (or impact with the ground), not
the actual movement. This means that you are more likely to injure yourself landing
from a jump rather than the actual jumping.
•
Running without proper posture and alignment can be an unproductive fitness
strategy and lead to unwarranted injuries because of improper body mechanics.
•
Running is essentially hundreds of repetitions of mini-plyometric jumps per minute.
If you have poor posture, this translates into hundreds of repetitions that are
damaging joints, ligaments and muscles as a result of faulty movement patterns
created by postural distortions.
•
Running is essentially the reward you gain after you establish proper posture.
•
Appropriate flexibility, strength and stretching protocols should be used to treat
posture issues so efficient and effective movement (running, lifting, twisting) can be
achieved.
CORE STRENGTH
• Core is extremely important in maintaining a correct posture
during movements. Training your core muscles will help stabilize
your pelvis and supports spinal alignment.
• Your core muscles, which include your rectus abdominals,
erector spinae and gluteus maximus, are primary core muscles.
• According to electromyography data published April 2010 by a
strength and conditioning specialist Bret Contreras, bodyweight
chin-ups and handing knees to chest may be the best exercises
for strengthening your abdominals.
• Kneeling cable lifts and reverse hyperextensions are top exercises for
your erector spinae.
• Glute bridges and hip thrusts are among the best exercises to
strengthen your gluteus maximus.
Progression for Handing Knee
To Chest
Level 1 (easy)
Level 2 (moderate)
Level 3 (advance)
Progression For Reverse
Hyperextension
Level 1 (easy)
Level 2 (moderate)
Level 3 (advance)
Progression For Glute Bridge
Level 1 (easy)
Level 2 (moderate)
Level 3 (advance)
Progression to Phase 3
Lesson 5: Phases 3 and 4
• Once you can perform movement patterns effectively
while maintaining a proper stable posture, center of
gravity and movement speed, you can progress to
Phase 3.
Lesson 4 Activity
Complete the 3 FMS (Functional Movement System)
Screens:
1. Shoulder Mobility (and Clearing Test)
2. Rotary Stability
3. Trunk Stability Push-up (and Clearing Test)
If you scored a 2 or 1, use the corrective exercises to
improve your score and correct the movement.
Thank You!!
Please take the Lesson Quiz. You have to pass the quiz with
a 70% or greater to receive credit!
Contact iaWellness if you have any further questions!
Thank you,
Your Wellness Team

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