• Home
  • About
  • Exercise at Home
    • 10-Day Challenge
  • Blog
  • Workshops
  • Resources
    • Articles
    • Videos
    • Posters
Performance RedefinedPerformance Redefined
  • Home
  • About
  • Exercise at Home
    • 10-Day Challenge
  • Blog
  • Workshops
  • Resources
    • Articles
    • Videos
    • Posters
FMS scores improve when told the grading criteria

FMS scores improve when told the grading criteria

August 13, 2017 Articles

Deficits in joint mobility and/or stability could certainly impact individuals’ Functional Movement Screen (FMS) scores; however, it is also plausible that the movement patterns observed are influenced by the performers’ knowledge of the grading criteria. This study examined firefighters’ FMS scores before and immediately after being told what movement patterns were needed to receive a perfect score. This post provides a brief summary of the 2015 study conducted by Frost DM, Beach TAC, Callaghan JP, and McGill SM. FMS scores change with performers’ knowledge of the grading criteria – Are general whole-body movement screens capturing “dysfunction”? J Strength Cond Res 29(11): 3037-3044, 2015.

STUDY BACKGROUND

There are countless reasons why we move in a particular manner. Factors such as hip mobility, hamstring length, gluteal strength, perception of risk, prior experience, focus of attention, motivation, and simply being aware of the fact that movement matters can influence how we perform any given task. For this reason, assuming that any specific pattern is the product of “movement dysfunction” and in need of “corrective” exercise may be entirely unfounded.

The Functional Movement Screen (FMS) is a seven-task test that was developed as a low-cost means to “red-flag” potential problems that may predispose us to future injury. However, at present, there is no evidence to suggest that a particular FMS score accurately or reliably reflects the presence of movement “dysfunction”. Deficits in joint mobility and/or stability could certainly impact individuals’ FMS scores, but their scores may also be influenced by their awareness and appreciation for the criteria being used to grade performance.

STUDY DESIGN

Twenty-one firefighters (19 men, 2 women) were recruited to participate. All firefighters were free of musculoskeletal injury and pain at the time of testing and on full active duty. The study was designed to examine whether knowledge of the FMS grading criteria influenced FMS scores. Upon arriving for the testing session, the FMS was administered using published verbal instructions. No feedback was given, nor were the objectives of the screen described. Within 3 minutes of completing this initial test, participants were asked to perform the FMS a second time. However, this time they were provided with a verbal description of the criteria used to grade each of the seven screening tasks immediately prior to performing. The instructions provided were standardized across participants and no specific feedback was offered regarding any individual’s original FMS score. A research assistant blinded to the testing procedures graded the pre- and post-screens using video.

KEY FINDINGS

The firefighters’ mean (SD) FMS score increased significantly from 14.1 (1.8) to 16.7 (1.9) when they were provided with knowledge of the grading criteria. Significant improvements were also noted to four of the seven individual task scores (Deep Squat: 1.4 (0.7) to 2.0 (0.6); Hurdle Step: 2.1 (0.4) to 2.4 (0.5); In-line Lunge: 2.1 (0.4) to 2.7 (0.5); and Shoulder Mobility: 1.8 (0.8) to 2.4 (0.7)). With the exception of the Shoulder Mobility screen in which there is only one criterion, participants’ improvements could not be attributed to a single observation.

IMPLICATIONS

1. FMS scores may not reflect the absence/presence of movement “dysfunction”

Deficits in joint mobility and/or stability could certainly impact FMS scores; however, so too could performers’ perception of risk, prior experience, understanding of the task, focus of attention, motivation, and awareness of the grading criteria. The firefighters in this study improved their FMS scores within minutes of being told what movement patterns were required to achieve a perfect FMS score. Therefore, it would be inappropriate to assume that someone’s movement patterns are the direct result of a specific “dysfunction” or “impairment” that could be rectified via “corrective” exercise. Furthermore, a movement screen such as the FMS may lose its utility to evaluate the transfer of training or predict one’s risk of injury if the performers have knowledge of the tasks’ grading criteria. Whether or not the FMS becomes a viable means to predict future injury, the results of this study suggest that future efforts should not be directed to improve individuals’ performance on the test itself given that this objective could be accomplished artificially without actually impacting injury risk or athletic/occupational performance.

2. Our movement patterns are influenced by load, speed, etc.

Movement is context dependent, which implies that attempts to predict how someone performs a high-demand (e.g. load, speed) sport-, occupation- or life-related activity with a low-demand screen could be prob lematic. This notion is illustrated in the figure. In addition to performing the FMS, the firefighters in this study were asked to perform two simulated job tasks. Despite receiving FMS scores of 16 and 20 on his pre- and post-feedback screens, respectively, the individual shown exhibited substantial frontal plane knee motion and a large frontal plane knee moment while advancing hose. Both of these measures are risk factors for ACL injury. The inclusion of higher demand tasks may not tell us exactly why the particular movement pattern was adopted, but they could help to establish more appropriate recommendations for training.

Recent Articles

  • Keys to implementing healthy workplace initiatives The overall health and performance benefits of engaging in regular...
    Read More
  • Firefighter fitness MUST be prioritized beyond the training academy! Although the International Association of Fire Fighters’ (IAFF) and Fire...
    Read More
  • FMS scores improve when told the grading criteria Deficits in joint mobility and/or stability could certainly impact individuals’...
    Read More

Instagram

There are many reasons to perform every exercise. There are many reasons to perform every exercise.

Likewise, there are many ways to perform every exercise.

Let WHY you perform drive HOW you perform.

The Challenge: Challenge work capacity with 5 patterns, each performed continuously for 4 minutes and separated by 1 minute rest

1. One arm snatch x 10/side for 4 minutes + 1 min OFF
2. Plank series x 4 minutes + 1 min OFF 
(front on elbows, right side elbow, left side elbow, front on hands, right side hand, left side hand, mountain climber, push-up; 30s each)
3. Air squat x 4 minutes + 1 min OFF
4. Jumping jack w/ lunge split x 4 minutes + 1 min OFF
5. One arm kettlebell swing x 30s/side for 4 minutes

#performanceredefined #makeexercisematter #movementhygiene #physicalliteracy #exercisechallenge #exerciseathome #movemore #5patterns #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our eating behaviors are strongly influenced by so Our eating behaviors are strongly influenced by social context.

In other words, what and how we eat tends to reflect the eating habits of our closest social connections – family, friends, peers.

For fire fighters, this means that a department’s culture and the established social norms around eating can influence the dietary habits of an entire crew, station, etc., particularly when there is a desire for social acceptance.

A recent paper published in the American College of Occupational and Environmental Medicine found that fire fighters consumed approximately 20% more calories when on shift in comparison to days off.

While findings such as this may highlight the potential role that social eating norms play in the development and maintenance of obesity, they should also prompt optimism as these same norms can serve as targets for novel interventions to encourage healthier eating!

#eatingbehaviors #eatinghabits #eatrealfood #foodculture #socialnorms #weightloss #preventobesity #health #firefighterwellness #firefighter #iaffwfi #iaffpeerfitness #firefighternutrition #performanceredefined #fittothrive
Commit to working on your active mobility by reinf Commit to working on your active mobility by reinforcing access to specific joint positions and integrating access to specific joint motions.

Stretching is just one small part of the mobility conversation.

Circuit A
1. Quadruped w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension)
2. Overhead squat w/ ladder x 10 (loaded asymmetrically to challenge hip flexion and shoulder flexion with limited low back flexion, extension, and lateral flexion)
3. Quadruped w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion)
4. Overhead squat w/ ladder x 10 (as above)
5. Quadruped w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist)
6. Overhead squat w/ ladder x 10 (as above)

Curcuit B
1 Inverted hang w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension)
2. Overhead squat w/ ladder x 10 (as above with ladder lengthened)
3. Inverted hang w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion)
4. Overhead squat w/ ladder x 10 (as above)
5. Inverted hand w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist)
6. Overhead squat w/ ladder x 10 (as above)

#performanceredefined #mobility #activemobility #mobilitymatters #mobilitywod #movementhygiene #physicalliteracy #useitorloseit #backyardexercise #exerciseathome #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Once you spend time, it is gone forever. Add val Once you spend time, it is gone forever.

Add value to your life by spending time on the things that matter most.

If you value health, how much time are you spending on activities that make you healthy?

If you value happiness, how much time are you spending on activities that make you happy?

If you value relationships, how much time are you spending on activities that enhance your relationships?

Spend time today moving, smiling, and connecting with those you love.

#performanceredefined #mindset #happy #healthy #relationships #movemore #laughmore #smilemore #breathemore #connectmore #timeisfinite #wellness #fittothrive
The magnitude of the load we use to perform any ex The magnitude of the load we use to perform any exercise can influence how we move, and therefore, the benefits that we receive.

But so too can the placement of the load or how it is held.

For example, to maintain balance we must adopt a more upright trunk when performing a front squat (load in front), and a forward lean when performing a back squat (load in back).

Playing with the position and orientation of a Kettlebell can also teach us to move in many different ways!

Lateral squat (hold Kettlebell upside down by handle) x 6 each side
Push-up w/ one arm on Kettlebell x 6 each side
Lateral squat (hold Kettlebell upright by handle) x 6 each side
Push-up w/ one arm on Kettlebell x 6 each side
Lateral squat (hold Kettlebell with one hand in front rack position) x 6 each side
Push-up w/ one arm on Kettlebell x 6 each side

Always playing!

#performanceredefined #learningtomove #dontchangetheload #exerciseathome #exercisebiomechanics #kettlebell #physicalliteracy #movementhygiene #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Being mindful, or the practice of paying attention Being mindful, or the practice of paying attention to the present moment and limiting the time spent worrying about the past or future, can change your brain.

A recent study published in BMC Psychology found that high levels of mindfulness were associated with reduced depression and anxiety and increased psychological well-being amongst professional fire fighters recently exposed to trauma.

Pause. Breathe. Stay present.

Assess you mindfulness by reflecting on the statements below from the Freiburg Mindfulness Inventory.

1. I am open to the experience of the present moment.
2. I sense my body, whether eating, cooking, cleaning or talking. 
3. When I notice an absence of mind, I gently return to the experience of the here 
and now. 
4. I am able to appreciate myself. 
5. I pay attention to what’s behind my actions.
6. I see my mistakes and difficulties without judging them.
7. I feel connected to my experience in the here-and-now. 
8. I accept unpleasant experiences.
9. I am friendly to myself when things go wrong.
10. I watch my feelings without getting lost in them.
11. In difficult situations, I can pause without immediately reacting. 
12. I experience moments of inner peace and ease, even when things get hectic and stressful. 
13. I am impatient with myself and with others.
14. I am able to smile when I notice how I sometimes make life difficult.

#performanceredefined #mindful #mindfulness #wellbeing #firefighter #firefighterwellness #iaffwfi #iaffpeerfitness #bemindful #meditation #breathe #fittothrive
Use RPE (Rating of Perceived Exertion), to regulat Use RPE (Rating of Perceived Exertion), to regulate the intensity of your workouts. On a scale of 1-10 (10 being one of the hardest things you’ve ever done), how do you feel in the moment?

If your target was 4-5 (low intensity), 6-7 (moderate intensity) or 8-9 (vigorous intensity) and you’re not quite there, adjust the load, reps, tempo and/or rest period to better suit the objective.

Every workout shouldn’t be the hardest thing you’ve ever done, but the @who also recommends that everyone fit in at least 150 minutes of moderate to vigorous intensity activity every week for their overall health.

Great option for everyone that can be regulated with load and/or tempo!

One arm squat to press x 20s ON + 10s OFF
8 Rounds, alternate arms each round

One arm squat x 20s ON + 10s OFF
8 Rounds, alternate arms each round

Air squat x 20s ON + 10s OFF
8 Rounds

#performanceredefined #rpe #perceivedexertion #moderateintensity #highintensity #tabata #exercise #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Sometimes the simplest reminders are the most powe Sometimes the simplest reminders are the most powerful.

“Whatever you are, be a good one” – William Makepeace Thackeray

Commit to being good at what you are, regardless of what it happens to be.

#partner #parent #friend #leader #follower #student #teacher #coach #client #mindset #motivation #leadership #commitment #iaffwfi #performanceredefined #fittothrive
The demands imposed in our exercise environments c The demands imposed in our exercise environments can influence our physical literacy and the extent to which we learn to move in a range of contexts.

Explore asymmetrical options to better control specific joint motions and ranges of motion that reflect the demands of work, life and play!

Left arm inverted hang with right arm press x 8
Left leg RDL with right arm row x 8
Left leg back lunge with right arm overhead press x 8
Right arm inverted hang with left arm press x 8
Right leg RDL with left arm row x 8
Right leg back lunge with left arm overhead press x 8
4 Rounds

#performanceredefined #physicalliteracy #learningtomove #movementmatters #exercisechallenge #fitnesschallenge #beactive #worklifeplay #movementhygiene #makeexercisematter #transferofexercise #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

Send Us a Message!

Send us an email and we'll get back to you ASAP.

Send Message

Contact Info

  • info@performanceredefined.ca
There are many reasons to perform every exercise. There are many reasons to perform every exercise.

Likewise, there are many ways to perform every exercise.

Let WHY you perform drive HOW you perform.

The Challenge: Challenge work capacity with 5 patterns, each performed continuously for 4 minutes and separated by 1 minute rest

1. One arm snatch x 10/side for 4 minutes + 1 min OFF
2. Plank series x 4 minutes + 1 min OFF 
(front on elbows, right side elbow, left side elbow, front on hands, right side hand, left side hand, mountain climber, push-up; 30s each)
3. Air squat x 4 minutes + 1 min OFF
4. Jumping jack w/ lunge split x 4 minutes + 1 min OFF
5. One arm kettlebell swing x 30s/side for 4 minutes

#performanceredefined #makeexercisematter #movementhygiene #physicalliteracy #exercisechallenge #exerciseathome #movemore #5patterns #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our eating behaviors are strongly influenced by so Our eating behaviors are strongly influenced by social context.

In other words, what and how we eat tends to reflect the eating habits of our closest social connections – family, friends, peers.

For fire fighters, this means that a department’s culture and the established social norms around eating can influence the dietary habits of an entire crew, station, etc., particularly when there is a desire for social acceptance.

A recent paper published in the American College of Occupational and Environmental Medicine found that fire fighters consumed approximately 20% more calories when on shift in comparison to days off.

While findings such as this may highlight the potential role that social eating norms play in the development and maintenance of obesity, they should also prompt optimism as these same norms can serve as targets for novel interventions to encourage healthier eating!

#eatingbehaviors #eatinghabits #eatrealfood #foodculture #socialnorms #weightloss #preventobesity #health #firefighterwellness #firefighter #iaffwfi #iaffpeerfitness #firefighternutrition #performanceredefined #fittothrive
Commit to working on your active mobility by reinf Commit to working on your active mobility by reinforcing access to specific joint positions and integrating access to specific joint motions.

Stretching is just one small part of the mobility conversation.

Circuit A
1. Quadruped w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension)
2. Overhead squat w/ ladder x 10 (loaded asymmetrically to challenge hip flexion and shoulder flexion with limited low back flexion, extension, and lateral flexion)
3. Quadruped w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion)
4. Overhead squat w/ ladder x 10 (as above)
5. Quadruped w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist)
6. Overhead squat w/ ladder x 10 (as above)

Curcuit B
1 Inverted hang w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension)
2. Overhead squat w/ ladder x 10 (as above with ladder lengthened)
3. Inverted hang w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion)
4. Overhead squat w/ ladder x 10 (as above)
5. Inverted hand w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist)
6. Overhead squat w/ ladder x 10 (as above)

#performanceredefined #mobility #activemobility #mobilitymatters #mobilitywod #movementhygiene #physicalliteracy #useitorloseit #backyardexercise #exerciseathome #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

Recent Blog Posts

  • Build a growth mindset to be active for life!
  • The pros and cons of CrossFit…

Recent Articles

  • Keys to implementing healthy workplace initiatives
  • Firefighter fitness MUST be prioritized beyond the training academy!

Upcoming Courses

  • F2T 101 Fitness Principles (Virtual) September 19 – October 25, 2022 Register Now!!
  • F2T 110 Fitness Fundamentals (For Active PFTs) July 12th, 2022 Register Now!!
  • F2T 110 Fitness Fundamentals (For Legacy PFTs) July 12th, 2022   Register Now!!

© 2022 - Performance Redefined

  • Home
  • About
  • Workshops