A Post About Functional Movement Screening and Weight Loss & Fitness Exercise Programming by Chanhassen Personal Trainer, Justin Yule, BS, CPT, MTE, FMS

We all have unique “issues” with our body mechanics and functional movement capabilities.  For some it’s a lack of flexibility, while for others there may be a balance or mobility issue.  Perhaps there’s an asymmetry – one side is significantly “stronger” than the other leading to muscular imbalances, postural distortions and overcompensation injuries.

That’s why it’s imperative that your weight loss and fitness program include a corrective exercise component.  After all, if you get hurt you can’t train.  And, even if you don’t get hurt, if you can’t produce maximum force or go through full ranges of motion your exercise benefits (weight loss, muscle gain, performance enhancement) will be significantly diminished.

With that being said, when you are looking for an exercise program to get involved in, make sure it incorporates some type of screening process. 

At Chanhassen Fitness Revolution we use the Functional Movement Screen:

The FMS is a ranking and grading system that documents movement patterns that are key to normal function.  By screening these patterns, the FMS readily identifies functional limitations and asymmetries.  These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.
 
The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
 
Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.
 
So, in a nutshell, the FMS is designed to

• Identify functional limitations and asymmetries which have been linked to increased injury risk
• Provide exercises to restore proper movement, and build stability, mobility, and strength in each individual

This results driven screening protocol is the same screening system used by the NFL, MLB, NHL, NCAA, the brave men & women serving  the US military, and many other respectable organizations.  Needless to say…we’re pretty pumped to be included in this list!

In order to better understand the FMS, let’s take a look at some of the “rules” the system is based on:

• Pain should not be present while performing basic bodyweight movement patterns.  If there is pain associated with these basic movement patterns, they will be compromised and substantially increase the likelihood for developing further injury to the site of pain.  Also, this could lead to a secondary injury from the body compensating to avoid the pain or restricted movement.
• Having multiple limitations within several basic movement patterns, even if they’re pain free, can create compensations and general weaknesses that may lead to a greater likelihood of injury.
• Basic unilateral movement patterns should be symmetrical on both right and left sides of the body. 
• Fundamental and basic movement patterning should precede performance related activities.
  • Basic before Complex, Stable before Unstable

Using the Functional Movement Screening, we are able to establish a solid baseline to help manage and prevent injury to the musculoskeletal system.  Plus, by establishing a baseline scoring criteria, we will be able to monitor and track progress to ensure that the right exercises are being implemented.

A Quick Word on “Red Lights”

When you do your FMS there are a few things to look for, but one of the critical ones when it comes to exercise selection is what two of my mastermind members and creators of SMART Group Training, Steve Long & Jared Woolever, call “Red Lights.”

Basically, if you score a 1 on a screen in the FMS that is a red light.  For each red light there are certain exercises/movement patterns you want to avoid – replace them with an alternate or, better yet, a corrective exercise that will clear up that issue, improve the score, and remove the red light.

For example, if you’re “red lighted” on the Shoulder Mobility screen you would want to avoid upper body vertical pressing patterns (overhead press, get-ups) and upper body vertical pulling pattens (upright rows, cleans, snatches).  Corrective exercises would include stick-ups, reachbacks, and t-drils.

For more information about the FMS visit http://www.functionalmovement.com/

To learn more about our personal training boot camp click HERE.

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT, MTE, FMS

Justin Yule, BS, CPT is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN.  He also runs an at-home weight loss & fitness training program – Fitness Revolution Inner Circle – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as Chanhassen Boot Camp…

Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  Justin is also a certified personal trainer with the National Academy of Sports Medicine, a certified Metabolic Training Expert, a Functional Movement Screen Specialist, a Youth Fitness Specialist with the International Youth Conditioning Association, a Kettlebell Coach with Kettlebell Athletics, and a Resistance Band Training Specialist with PerforMax Performance Training. 

Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs.  In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite.  To contact Justin for training, education or to have him speak at an event please email Justin@justinyule.com.

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