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    Fms Corrective Exercises: Study Guide For Module No. 5

    Uploaded by

    MC Blanco
    This document provides a study guide for Module 5 which focuses on corrective exercises from the Functional Movement Screen (FMS). The module objectives are to identify, apply, and understand the importance of corrective exercises for functional movements. It outlines foam roller exercises to perform before corrective exercises. Corrective exercises are then provided for the deep squat, hurdle step, and in-line lunge tests from the FMS if scores of 1 or 2 are received. Videos are included for each exercise. The purpose of the corrective exercises is to address weaknesses identified in the FMS to improve movement patterns.

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    © All Rights Reserved
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    Fms Corrective Exercises: Study Guide For Module No. 5

    Uploaded by

    MC Blanco
    201 views5 pages
    This document provides a study guide for Module 5 which focuses on corrective exercises from the Functional Movement Screen (FMS). The module objectives are to identify, apply, and understand the importance of corrective exercises for functional movements. It outlines foam roller exercises to perform before corrective exercises. Corrective exercises are then provided for the deep squat, hurdle step, and in-line lunge tests from the FMS if scores of 1 or 2 are received. Videos are included for each exercise. The purpose of the corrective exercises is to address weaknesses identified in the FMS to improve movement patterns.

    Original Description:

    Study Guide for Chapter V

    Original Title

    SG5 PathFit 1

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    This document provides a study guide for Module 5 which focuses on corrective exercises from the Functional Movement Screen (FMS). The module objectives are to identify, apply, and understand the importance of corrective exercises for functional movements. It outlines foam roller exercises to perform before corrective exercises. Corrective exercises are then provided for the deep squat, hurdle step, and in-line lunge tests from the FMS if scores of 1 or 2 are received. Videos are included for each exercise. The purpose of the corrective exercises is to address weaknesses identified in the FMS to improve movement patterns.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    201 views5 pages

    Fms Corrective Exercises: Study Guide For Module No. 5

    Uploaded by

    MC Blanco
    This document provides a study guide for Module 5 which focuses on corrective exercises from the Functional Movement Screen (FMS). The module objectives are to identify, apply, and understand the importance of corrective exercises for functional movements. It outlines foam roller exercises to perform before corrective exercises. Corrective exercises are then provided for the deep squat, hurdle step, and in-line lunge tests from the FMS if scores of 1 or 2 are received. Videos are included for each exercise. The purpose of the corrective exercises is to address weaknesses identified in the FMS to improve movement patterns.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    FM-AA-CIA-15 Rev.

    0 10-July-2020

    Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

    STUDY GUIDE FOR MODULE NO. 5

    FMS CORRECTIVE EXERCISES


    MODULE OVERVIEW

    Module Outline:
    FMS CORRECTIVE EXERCISES
    1.
    MODULE LEARNING OBJECTIVES

    At the end of this Module, you should be able to:


    a. Identify Proper FMS Corrective Exercises
    b. Apply and Perform FMS Corrective Exercises
    c. Realize the Importance of Corrective Exercises in terms of Functional Movements

    LEARNING CONTENTS

    FMS Corrective Exercises


    Note: If you experienced pain during the functional movement screen, DO NOT perform any of the corrective
    exercises unless you have been cleared to do so by a medical professional.

    If you have scored 1 or 2 on any of the tests, work through the recommended corrective exercises in the order
    shown for that test. If you have scored 3, you have passed the test and do not need corrective exercises, but
    you do need to maintain your proficiency in the areas addressed by the test.
    Foam Roller Exercises
    Begin each corrective exercise session with foam roller exercises, regardless of where you are in any of the
    progressions. You can perform equivalent exercises with a stick, ball, or trigger point tool, but do not skip these.
    Calf https://youtu.be/-xPLnDiGfAY\ Tensor Fasia https://youtu.be/NfWjVK7agTM
    Latae
    Hamstring https://youtu.be/fMfe6DnlGvA Lower Back https://youtu.be/MnWWDAsEfXk
    Gluteal https://youtu.be/4Ch8iu7Y4HQ Mid Back https://youtu.be/Mh_YxQB2E7E
    Shins https://youtu.be/WvYqZR-ufa4 Lateral Pectoralis https://youtu.be/AN0YqS3dnXs
    Quadriceps https://youtu.be/EzmlrFeTVUY Thoracic Spine https://youtu.be/BhPlmfTdW2c
    Adductor Mobility

    Deep Squat Corrective Exercises


    1 2 3
    Prone
    Quad Wall Sit Deep
    Stretch https://youtu.be/5mJY w/ https://youtu.be/4RiCf Squat https://youtu.be/fJLR9
    (Perform wSheIec Shoulde nf-2gA Progres Vw4zH8
    Hamstring r Press sion
    Curl and

    PANGASINAN STATE UNIVERSITY 1


    FM-AA-CIA-15 Rev. 0 10-July-2020

    Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

    Contract/R
    elax)
    Standing
    Chop/Lift
    Continue Standin
    Dorsifle
    until a https://youtu.be/MRau https://youtu.be/TVwF https://youtu.be/gvp5J
    xion g Static
    score of 2 tO0mVZ0 EgaRpmw 5bZTso
    Stretch Chop
    is received
    on Deep
    Squat
    Standin
    Assisted Abducti
    https://youtu.be/vVpoj https://youtu.be/zNeb- g https://youtu.be/FJ-
    on
    Squat Ws8lQg
    Squat
    X7Yq-k Dynami tn9Tj_8k
    c Chop
    Overhe Chop
    ad
    https://youtu.be/6DVu and Lift https://youtu.be/hJ_F
    squat w/
    Weight
    GB4tFuw Progres 7CSTMRk
    Shift sion
    Anterior Single-
    Weight https://youtu.be/smDn leg https://youtu.be/84hrd
    Shift PSIm15w Dead sHgDuQ
    Squat Lift
    Single-
    leg https://youtu.be/HWS
    Pull/Pre 7aO-DiVw
    ss

    Hurdle Step Corrective Exercises


    Although we don't step this high for endurance running, the hurdle step movement pattern exposes
    compensation and asymmetry in all stepping movements. You should be able to perform this movement
    perfectly for running efficiency.
    1 2 3
    Prone Quad Stretch https://yo Medicine
    https://youtu
    (Perform Hamstring utu.be/5 https://youtu.be/Tln
    Stride .be/yYKBJY Ball
    Curl and mJYwSh eBvU4XFY
    B7sJ0 Progression
    Contract/Relax) eIec
    Standing Chop/Lift
    https://yo Medicine
    Continue until a Stride w/ spinal https://youtu
    utu.be/M https://youtu.be/p0
    score of 2 is .be/JPqGAfq Ball
    received on Deep
    RautO0 rotation peq4
    WiGIDZUfA
    mVZ0 Program
    Squat
    https://yo
    Stride w/ hip external https://youtu
    utu.be/z Lateral Wall https://youtu.be/5X
    Prone Hip Flexor .be/OWRqp
    qKbXhfj rotation c7bCmU
    Drill uv8ONeQyU
    wRY
    https://youtu Deep
    https://youtu.be/Ho
    Straight Leg Bridge .be/kRKjiRIa Squatting
    cpGTuvymM
    YYg Overhead
    https://www.
    youtube.co
    Core Engagement -
    m/watch?v=
    Single Leg Stance
    qmb7mX4o
    U6Q

    PANGASINAN STATE UNIVERSITY 2


    FM-AA-CIA-15 Rev. 0 10-July-2020

    Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

    In-Line Lunge Corrective Exercises


    The in-line lunge movement pattern tests your ability to perform basic deceleration and direction changes while
    running. Training often ignores these types of movements, resulting in weaknesses that can lead to injury.
    1 2 3
    https://yo
    https://youtu
    utu.be/h Lunge Stride and Chop Open https://youtu.be/pA
    Partner Stretch .be/qNEGRx
    n54p- twist Progression (Ant / Lat) plQXk3dkU
    8caF8
    Z0lw0
    https://yo
    https://youtu
    Thomas Test utu.be/N Gastroc/Soleus Closed https://youtu.be/L7
    .be/mCEBa9
    Stretch MDd- Stretch MFckI
    Chop Y5rEBY2pI
    4NspHs
    Leg Lock Bridge https://youtu Dynamic w/ https://youtu.be/jq
    .be/b9wWG
    Passive Lock ygoOz0
    Wall w8EeqPUic

    https://youtu Chop and


    Half- Kneeling Hip w/ https://youtu.be/hJ
    .be/5aR44p Lift
    Core Engagement _F7CSTMRk
    mi6ic Progression
    https://youtu Resisted
    https://youtu.be/fM
    Half Kneeling Chop .be/c1m8jdJ Lunging
    y9eKlfwOw
    aaS8 Progression

    Shoulder Mobility Reaching Corrective Exercises


    The shoulder mobility reaching movement pattern demonstrates whether you can easily move each arm through
    its maximal range of motion. It tests shoulder mobility, shoulder blade stability, and thoracic spine mobility and
    dynamic stability. If you cannot score perfectly (3) on this, running and swimming movements will be adversely
    affected. In addition to the reaching movement pattern, this test includes a separate pass (-) or fail (+) test for
    shoulder impingement pain. If you fail the impingement test, do not perform any of the corrective exercises until
    the pain issue has been evaluated by a medical professional and that pain is gone.
    1 2 3
    https://yo
    https://youtu Dead-lift
    utu.be/h Wall Sit w/ Shoulder https://youtu.be/dQ
    Partner Stretch .be/4RiCfnf- Progression
    n54p- Press uipWqfiRE
    2gA s
    Z0lw0
    https://yo
    https://youtu Chop and
    Traction w/ Int/Ext utu.be/f Side lying Torso twist https://youtu.be/hJ
    .be/HtMr7oV Lift
    Rotation MK5g1I1 w/ shoulder ROM _F7CSTMRk
    gjac Progression
    fXc
    https://yo
    https://youtu Push-up
    utu.be/Bf https://youtu.be/Pp
    Trunk Rotation Trunk Rotation .be/BfACG9 Progression
    ACG9Ns 44Y390Ffs
    NsL0E s
    L0E
    Active Straight Leg Raise Corrective Exercises
    The active straight leg raise movement pattern requires continuous core stability, active mobility of the flexed
    hip, active flexibility of the hamstring and soleus of the leg being raised, and active extension of the other leg.
    Any deficiency here will negatively impact your running.

    PANGASINAN STATE UNIVERSITY 3


    FM-AA-CIA-15 Rev. 0 10-July-2020

    Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

    1 2 3
    https://yo
    https://youtu
    utu.be/h Single Leg Lowering https://youtu.be/kM
    Partner Stretch .be/WeJm_ Dip Bridge
    n54p- (Passive) GfbipoGt4
    UB9dfU
    Z0lw0
    https://yo
    https://youtu
    Straight Leg Raise utu.be/T Single Leg Lowering Single Leg https://youtu.be/rni
    .be/WeJm_
    (Contract/Relax) qEGeL5 (Active) Deadlift cPfTq2Hs
    UB9dfU
    pvao
    https://yo
    https://youtu
    Leg Lowering Core utu.be/q Leg Lowering Core
    .be/qLQHGZ
    Engagement LQHGZh Engagement
    h6wF4
    6wF4
    https://youtu
    Single Leg Toe
    .be/T1u5yY
    Touch w/ Stretch
    DszjI

    Trunk Stability Push-Up Corrective Exercises


    The trunk stability push-up movement pattern requires reflex stabilization of the trunk as force is applied by
    the arms. If the trunk is not stabilized when force is applied, energy will be dissipated in the core.

    In addition to the trunk stability push-up movement pattern, this test includes a separate pass (-) or fail (+) test
    for spinal extension pain. If you fail this test (score of +), do not perform any of the corrective exercises until
    the pain issue has been evaluated by a medical professional and that pain is gone.
    1 2 3
    https://yo
    Incline Push-up https://youtu Push-up
    utu.be/B https://youtu.be/Pp
    Progress to Score Push-up Walk out .be/6t7dulU Progression
    TnDg_ss 44Y390Ffs
    of 2 HyGI s
    OvE
    https://yo
    Progress to normal
    utu.be/a
    Assisted Push-up Push-up Increase
    Z4aE3A
    reps/sets
    Q8II
    https://youtu
    Push-up w/ leg Curl .be/PjtScUZ
    XRdY

    Rotary Stability Corrective Exercises


    The rotary stability movement pattern requires reflex stabilization of the pelvis, core and shoulder girdle during
    same-side arm and leg movements.

    In addition to the rotary stability movement pattern, this test includes a separate pass (-) or fail (+) test for spinal
    flexion pain. If you fail this test (score of +), do not perform any of the corrective exercises until the pain issue
    has been evaluated by a medical professional and that pain is gone.

    1 2 3
    https://yo 90 Degree Hip Flex
    https://youtu
    utu.be/h Abd/Add w/ Single Leg https://youtu.be/rni
    Partner Stretch .be/tJno-
    n54p- assistance Deadlift cPfTq2Hs
    Bqxv60
    Z0lw0 (unilateral)
    90 Degree Hip Flex https://yo
    https://youtu
    Abd/Add w/ utu.be/tJ Resisted Quadriceps
    .be/ohY5gO
    assistance no- Diagonals
    O4YFY
    (unilateral) Bqxv60

    PANGASINAN STATE UNIVERSITY 4


    FM-AA-CIA-15 Rev. 0 10-July-2020

    Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

    https://yo
    utu.be/lC
    Rolling
    JKwYGv
    47g

    LEARNING ACTIVITY

    • Graded Recitation

    Prepared by:

    MARC CHRISTIAN P. BLANCO, LPT


    Instructor

    PANGASINAN STATE UNIVERSITY 5

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