Have you ever done something simple like bend over to pick something up or turn to look behind you and have your back or neck suddenly go into spasms? How about shoulder or elbow pain without having any idea where it came from? Problems like these are almost always caused by dysfunctional movement patterns, patterns that will only get worse if not aggressively addressed and corrected. While correcting these patterns is important for everyone, they are especially important for someone getting started on a fitness program.

Over the past year, One on One has incorporated the Functional Movement Screen (FMS) into their fitness programming. The FMS is a diagnostic tool that grades and documents movement patterns that are key to normal function. The FMS identifies functional limitations, asymmetries, and gives baseline information from which to measure progress. The FMS clearly shows where an individual lies on a functional movement continuum.

If the FMS identifies significant movement dysfunction, corrective measures must be taken. Corrective exercise is meant to correct these dysfunctions and advance the individual along this continuum so that they can safely participate in advanced exercise protocols (i.e. weight lifting, metabolic resistance training, conditioning methods, etc.). There are two points about corrective exercise that are important to share:

  1. Corrective exercise is not always necessary. However, it is often used because many people start their exercise program at the dysfunctional end of the continuum. Administering an exercise protocol other than corrective exercise on a dysfunctional body is unsafe, ineffective, and reinforces their physical limitations.
  2. It is not always necessary to bring each individual to the fully functional end of the continuum. Their movement capabilities simply need to be adequate enough to match the exercise protocol required to achieve the desired result. We only administer the amount of corrective exercise necessary for that individual.

The following examples show how the FMS ties into a typical fitness program at One on One.

Help me lose weight!

The exercise protocol that has the largest impact on weight loss is Metabolic Resistance Training (MRT). MRT is defined as activity that burns calories, maintains/promotes muscle mass, and elevates metabolism. This type of training consists of high intensity resistance circuits with minimal rest periods lasting 30 to 45 minutes. To safely engage in MRT, an individual must have adequate movement, aerobic capacity, and muscular endurance.

The FMS gives us two useful pieces of information for this population. First, it tells us if the individual has adequate movement/range of motion. If they do, we can focus solely on improving their aerobic capacity and muscular endurance so that they can engage in MRT as soon as possible. The second useful piece of information is that it specifically identifies what an individual is functionally capable of. By identifying their movement strengths, we can highlight them and design a program that will promote the most calorie burn and keep the client at the adequate/functional end of the continuum.

The FMS makes our programming safer and more effective. Without it, we would have to spend time experimenting with different protocols, wasting valuable time. The FMS tells us exactly how much corrective exercise is necessary, and allows us to identify exercises that will safely create the largest calorie burn.

I’m over 40 and out of shape…now what?

A typical “boomer” fitness client has one common goal; to be physically fit enough to engage in their favorite activities as they age. The boomer fitness client is typically a few pounds overweight and dealing with various aches and pains. Many in this population simply tell us, “I just want to be in shape.”

Boomer clients need an exercise protocol that builds resilient bodies. They need to be mobile, stable, and strong enough to allow them to enjoy their lives without aging bodies holding them back. A combination of core conditioning, strength, flexibility and aerobic training are the answer for this population.

Boomers need the FMS because their goals are directly related to improving their movement. Without doing so, they will eventually get injured and/or develop chronic pain. This population is generally inflexible and has postural deficiencies due to excessive sitting. The FMS tells us where to stretch, what to strengthen, and what postural deficiencies to address.

Clients are amazed at how One on One has helped them manage (and often get out of) pain. By simply improving movement to build resilient bodies, we consistently see people enjoying mid-life without their physical condition being their limiting factor.

Conclusion

Designing results-oriented programs tailored specifically for a client’s needs is the essence of what we do at One on One. Combining the FMS (identifying the client’s needs) with One on One’s results-oriented, people centered approach is how we continue to provide the finest personal training services available.

For more information about Corrective Exercise and the Functional Movement Screen, contact me at ryan@oneononefit.com.