© rockymountain hpc, inc.. optimal performance movement strategies
TRANSCRIPT
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© RockyMountain HPC, Inc.
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Optimal Performance
Movement Strategies
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Optimal Performance Pyramid
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Functional MovementMobility
ROM / Flexibility
StabilityCore stability / Neuromuscular Control
AssessmentFMS
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Key/critical question?
Are we building strength and conditioning, rehab, fitness and skill on top of dysfunction?
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What is FMSA series of movements designed to
evaluate stability and mobility (i.e. functional movement)
Uses extreme positions where weaknesses and imbalances become noticeable
Ultimate goal is to identify athletes at increased risk for injury
Developed by:Gray Cook….
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What is SFMA ?Comprehensive assessment system
Used to classify movement patterns
Direct manual therapy and therapeutic exercise interventions
Developed by: Gray Cook U. Miami, FL
Greg Rose TPI
Mike Voight Belmont U, TN
Phillip Plisky U. Evansville, IN
Kyle Kiesel U. Evansville, IN
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Key Principles
Optimum function movement (relative)Balance between mobility and stability
Tightness = weaknessExample:
oHamstrings seemingly become tight when the core is too weak to control the pelvis
oTargeting the tightness only will result in a short term gain at best
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Functional Movement ScreenConsists of 7 tasks (3clearing maneuvers)Scored 0 (lowest) through III (highest)
Lowest score counts on bilateral tests
Best possible score = 21 ?
Discuss data currently availableAthletesMunicipal workers
ComparisonStand-alone vs. additional physiological measures (West Point)
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Functional Movement ScreenDeep Squat
Hurdle Step
In-line Lunge
Shoulder Mobility
Active Straight Leg Raise
Trunk Stability Push Up
Rotary Stability
3 clearing maneuvers
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Scoring the FMSIII – able to complete task
II able to complete task with compensation
I – unable to complete task
0 – pain during test (or clearing exam)
Max Score = 21points
Also looking for asymmetry
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AsymmetryMusculoskeletal asymmetry is a well
established risk factor for injury
Ekstrand & Gillquist, 1983Knapik et al., 1991Baumhauer et al., 1995Plisky et al., 2006Myer et al., 2008Yeung et al., 2009
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Research
J Occup Med Toxicol. Apr. 2007433 firefighters62% reduction in lost time with intervention42% reduction in 12 month injury rate
NFL DataIf FMS score is ≤ 14, and there is an
asymmetry, then the probability of suffering a time loss injury increased from 15% (pre-test probability) to just over 50%
Scores can be improved with a specific off season training program (SFMA).
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ResearchIntrarater and Interrater Reliability
Minick, KI, Kiesal, KB, Burton, L, Taylor, A, Plisky, P, and Butler, RJ. Interrater reliability of the Functional Movement Screen. J Strength Cond Res 24(2): 479-486, 2010
Teyhen, DS, Donofry DF, Shaffer SW, Walker MJ, Lorenson CL, Dugan JL, Halfpap JP, Childs MD. Functional Movement Screen: a reliability study in service members. USArmeh Med Dep J. 2010 Jul-Sept:71
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References
Cook, Gray Athlete Body in Balance, 2003Gray, Gary Gray Institute / NikeKraemer, William, University of ConnecticutMichaud, Tom Human Locomotion, 2010Prentise, Bill., UNC Chapel HillRose, Greg TPIStarrett, Kelly The Supple Leopard, 2013Tiberio, David University of Connecticut
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Balance and AsymmetryFMS
Improving Performance and Avoiding Injury by
Eliminating Asymmetries
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Understanding BalanceWhere does Athletic Movement originate?How does it Respond?How can it be Improved?
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Testing For AsymmetriesFunctional Movement Screen
Performing the Screen
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Deep SquatThe deep squat challenges total body
mechanics when performed properly Assess bilateral, symmetrical and
functional mobility of the hips, knees and ankles.
assess bilateral, symmetrical mobility of the shoulders
as well as the thoracic spine.
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Hurdle Step
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In-Line Lunge
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Active Straight Leg Raise
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Trunk Stability Push-Up
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Shoulder Mobility Test
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Rotary Stability
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Score the test
Design the program
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Specific Guidelines – Exercise Selection
Proprioceptively rich programSafeChallengingStress multiple planesIncorporate multi-sensory environmentActivity specificProgressive functional continuum
Ø Slow to fastØ Simple to complexØ Known to unknownØ Low force to high forceØ Eyes open to eyes closedØ Static to dynamic
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Goal of program - develop optimal levels of functional strength & stabilization
ØFocus on neural adaptations instead of absolute strength gains
ØIncrease proprioceptive demandsØQuality not quantity
Poor technique and neuromuscular control results in poor motor patterns & stabilization (injury)
Focus on function
Goals
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Questions to Ask Yourself
Is it dynamic?Is it multiplanar?Is it multidimensional?Is it proprioceptively enriched?Is it systematic?Is it progressive?Is it activity-specific?Is it based on functional anatomy & science?
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