This blog-post is about two weeks late since I’ve been dealing with some issues getting my website switched over to a new server. All is done with the transfer, so now I can begin blogging away since I have a lot of ideas to write about!
Review of the Functional Movement Screen Workshop!
Two weekends ago (May 7-8) I was fortunate enough to take the Functional Movement Screen workshop & certification put on by Perform Better with Gray Cook and Lee Burton of Functional Movement Systems.
Gray Cook 
Lee Burton
For those who aren’t familiar with the Functional Movement Screen (FMS for short), it a series of 7 tests/screens which evaluate and rank movement quality in fundamental movement patterns that most able-bodied humans should be able to perform. The movements are all ranked on a 3 point testing scale with a score of zero given for pain. Therefore, the maximum score anyone could achieve is a 21. Statistically, a score of 14 and below appears to be the cutoff point for increased risk of injury. Since many of the test also test the left and right side of the body independently, the screen is also looking for asymmetries since they are implicated with increased risk of injury as well. The 7 fundamental tests are as follows:
1) Deep Squat
2) Hurdle Step
3)In-line Lunge
4) Shoulder Mobility
5) Active Straight-leg Raise
6) Trunk Stability Push-up
7) Rotary Stability
In addition to these 7 patterns, are 3 clearing tests which include an impingement test for the shoulder and a flexion and extension clearing test for the lumbar spine. The shoulder and lumbar areas are amongst the most commonly injured due to the inherent lack of stability often found in these joints. Any pain on these clearing tests would make the preceding movement screen score an automatic zero with an appropriate referral to a competent medical professional if needed.
You can read more about all the tests and see photos and descriptions here.
The major goal of the screen is to identify those individual (young or old) who are at increased risk for injury (specifically non-contact type of injuries). The screen is the only kind in existence that is being used on a large scale right now with professional, collegiate, even high school athletics as a way to statistically demonstrate and correlate risk in certain individuals who fall below a minimum level of movement competency.
Wisdom and Knowledge from Gray Cook and Lee Burton
The following are some of the notes I jotted down during the seminar that struck me as revelatory or important:
About the FMS in General
*We build systems to protect us from our own subjectivity… the FMS is that system for movement evaluation. FMS is about capturing movement patterns from a behavioral standpoint to asses injury risk.
*FMS is a system, not a program.
*Systems= if this, than that..if this than that= more options!
*Programs= no matter what…do this= less options!
*FMS is a “screen,” which doesn’t tell us what is wrong..only that something is not functioning properly..to find out more you then need to assess and evaluate with different more “specific’ testing.
* FMS really tells us 2 things:
1)If there is pain or dysfunction
2) If a client/athlete can move..
*Quality movement is the is foundation of all good skill and performance so needs to come first!
*Fitness on top of good movement= insurance policy.
*Fitness on top of poor movement= increase risk for injury and jeopardized performance.
*FMS is not a sensitive enough test for people currently in pain, that’s not what its designed for. Refer out to someone who can do the SFMA (Selective Functional Movement Assessment) instead.
*FMS with kids and elderly can still be done. Don’t omit a test; if it can’t be done then just give a zero score and list why. Do as many tests as can be performed to capture movement capacity of the individual.
*Unless you can document that a movement pattern is whole, its not..its not authentic yet.
*Table tests only give you a brief “snapshot” of a great big movie. They don’t tell you how a given individual can put movement patterns together,etc..
*Strength and ROM on a table can be the same in 2 different individuals, yet functional performance is vastly different!
*Quality (i.e. “authentic”) movement is the key..if that’s out, nothing else matters! Programming is secondary to a quality a baseline of movement competency.
*Movement and Metabolics is how we get quality performance!
Central Nervous System stuff and more…
*The CNS is key! Kinesiology 101 is a map..a map of movement and a map of anatomy are NOT the same thing! In other words…the map is not the terrain!
*Muscle function is movement-pattern specific; isolation does not necessarily improve integrated movement.
*In a stressful (i.e. survival or threatened) environment/situation, the body will always sacrifice movement quality for movement quantity (i.e. run away from saber-tooth tiger in pre-historic man).
*The brain many times, will create a mobility problem, cause its the only option left.
*Developmental Kinesiology- the eyes start the process of “reflex” learning of primitive movements which eventually lead to movement patterns. You must challenge perception to increase awareness in clients..they must make mistakes to learn. This is organic and authentic learning.
*We’ve damn-near made exercise “idiot-proof” with machines and professional rep-counters in big-box gyms. You need to be mentally engaged for exercise to have a positive effect!
Core Issues, Motor Control and more..
Two different core functions:
1) Hard-core/high-threshold strategy- this would be more of the global “outer’ muscles that are more responsible for torque production/reduction (Rectus abdominus, obliques, erector spinae). The movement screen test that really tests this is the TSPU (Trunk stability push-up).
2) Soft-core/Reactive Core (RC)/low-threshold strategy- this involves the deeper “stabilizer” muscles (aka “Inner Unit) including TVA, Diaphragm, pelvic floor, multifidus. These muscles are more responsible for stability, timing, adjustment, or what Gray called “tapping the breaks.” The key is that these muscles have to contract first, before the bigger, prime-mover muscles. The movement screen that tests this specifically is the Rotary Stability test (RS).
*You can’t strengthen a “stabilizer” muscle in an isolated way and expect it to function well dynamically.
*The Reactive Core (RC) needs faster, quicker contractions; they need to be finely tuned to control proper movement path in the joints involved in a particular movement. Use of quick hands, push-ups with claps, etc.. can train this function.
*Best way to re-set core is to remove or improve biggest restriction/obstacle that is impeding healthy movement; in other words..work on the worst of the 7 scores. For many people it means improving their straight leg raise or shoulder mobility scores.
*If you want to see your abs, eat better! If you want better functioning abs…move better!
*Motor Control is key! The timing of the stabilizers with the mover muscles is the key to healthy movement quality.
On Correcting Movment Problems, Programming, etc..
*Best place to start with most people is on correcting their ASLR and SM. These are more related to “primitive patterns” and cleaning these up first will often correct more “functional” standing patterns like the DS, HS, and ILL.
*Poor SM scores are often T-spine problems. Correcting breathing patterns, massage/stick work, and improving thoracic mobility (often in extension and rotation) are keys to a healthy gleno-humeral joint.
*Don’t micro-manage specific muscles, fix the pattern!
*Pain requires immediate attention first. Asymmetries are next in importance to fix. Then address primitive patterns (i.e. rolling patterns) to re-set reflexive core activity.
*Inconsistencies in screening are often stability problems where recurring restrictions are most likely mobility issues.
*Think “get people back to the crib!” Many people need to practice basic crawling and rolling patterns to re-learn how to engage core muscles properly. See “Secrets Of Primitive Patterns” for more on this!
*After screening the key is to first restore any lost mobility that the person might need. Without adequate mobility is will be impossible to achieve true, or “authentic” stability elsewhere. Decreased mobility leads to less proprioception and awareness of any given area.
*Tightness oftnes replace authentic stability.
*You can’t fix it and if you can’t feel it!
*Exercises like the Turkish Get-Up and Indian Clubs done well, are great for improving stability and mobility problems simultaneously. Gray Cook, Brett Jones, and Dr. Mark Cheng did a great DVD on the intricacies of the Get-Up call Kalo Thenos, Kettlebells from the Ground Up. Get the DVD!
*Its important to keep client relaxed when fixing a movement patter. You don’t want to engage a high-threshold strategy. Look for loose traps and face. If face is grimacing chances are breathing has altered as well and has become upper chest than diaphragmatic. Keep shoulders down!
Conclusion
Well, that’s enough for now since the post is becoming way too long; I could keep writing since I have several more pages of notes. But this is a pretty good start!
If you are a fitness professional and have not taken the FMS workshops (either through Perform Better or Dragon Door), I would highly recommend them! If you are not a fitness professional but just an active person or someone who is considering becoming more active, I highly recommend seeking out an FMS certified individual who can take you through the screen. The FMS is a fantastic system for ranking movement and should be utilized a lot more throughout and athletic and general population. What is your FMS score?
If you live in AZ and would like to be screened please do give a ring and make an appointment to come in to my facility for a screen. Otherwise, you can look on the FMS directory page, or on Dragon Door to find someone who is trained in the very exciting CK-FMS certification which combines the best corrective strategies already inherent to the RKC system of teaching kettlebells with the strategies as taught by Gray Cook of Functional Movement Systems. Kettlebells and the FMS, a winning combination.
Thanks for reading!
Keats
