Functional Movement Screen (FMS): The Seven Core Tests, Scoring, and Benefits

How many movement tests are used in the FMS?

The Functional Movement Screen (FMS) precisely utilizes seven distinct movement tests designed to evaluate fundamental movement patterns, identify existing limitations, and uncover asymmetries that may predispose individuals to injury or hinder performance.

Understanding the Functional Movement Screen (FMS)

The Functional Movement Screen (FMS) is a standardized, systematic tool used by fitness professionals, physical therapists, and athletic trainers to assess an individual's movement quality. Developed by Gray Cook and Lee Burton, the FMS is not intended to diagnose specific pathologies, but rather to identify foundational movement dysfunctions, asymmetries, and pain that could lead to injury or impact athletic performance. By observing how an individual performs a series of basic movements, the FMS provides valuable insights into motor control, mobility, and stability, guiding the development of targeted corrective exercise programs.

The Seven Core FMS Movement Tests

The FMS protocol is comprised of exactly seven fundamental movement patterns. Each test is scored based on specific criteria, allowing for objective assessment and comparison over time. These tests are:

• Deep Squat
• Hurdle Step
• In-Line Lunge
• Shoulder Mobility
• Active Straight-Leg Raise
• Trunk Stability Push-Up
• Rotary Stability

The Purpose Behind Each Test

Each of the seven FMS tests is strategically chosen to evaluate different aspects of functional movement, providing a comprehensive snapshot of an individual's movement capabilities.

• Deep Squat: This test assesses bilateral, symmetrical, and functional mobility of the hips, knees, and ankles. It also evaluates core stability and thoracic spine mobility, essential for many athletic movements and daily activities.
• Hurdle Step: The Hurdle Step challenges the body's ability to demonstrate hip and ankle mobility, along with dynamic core stability, while stepping over an obstacle. It reveals unilateral mobility and stability, crucial for gait and running.
• In-Line Lunge: This test evaluates the stability and mobility of the hips, knees, and ankles in a staggered stance, replicating the demands of deceleration and changes of direction. It highlights balance and coordination.
• Shoulder Mobility: Designed to assess bilateral shoulder range of motion, scapular stability, and thoracic spine extension, this test identifies limitations in overhead movement patterns. It's critical for activities requiring arm elevation.
• Active Straight-Leg Raise: This test primarily assesses the active hamstring and gastrocnemius flexibility while maintaining a stable pelvis. It provides insight into the ability to separate hip movement from lumbar spine movement.
• Trunk Stability Push-Up: This test evaluates the ability to stabilize the spine in an anterior-posterior plane while performing a symmetrical upper body movement. It's a measure of core strength and reflexive stability.
• Rotary Stability: This test assesses multi-planar core stability and upper and lower extremity motor control in a reciprocal pattern. It reveals the ability to maintain trunk stability during rotational movements, which is vital for many sports.

FMS Scoring and Interpretation

Each of the seven movement tests is scored on a scale of 0 to 3:

• 3: The individual performs the movement perfectly, meeting all criteria.
• 2: The individual performs the movement with slight compensation or difficulty.
• 1: The individual is unable to perform the movement pattern or perform it correctly.
• 0: Pain is present during any part of the movement pattern. Any score of "0" immediately flags the need for further clinical assessment.

The cumulative score from all seven tests provides a baseline, and individual test scores highlight specific areas of concern. A total score is often used to categorize risk levels, with lower scores generally correlating with a higher risk of injury.

Why the FMS is Valued in Fitness and Rehabilitation

The FMS offers several significant advantages for fitness professionals and individuals alike:

• Injury Prevention: By identifying dysfunctional movement patterns before they lead to pain or injury, the FMS allows for proactive intervention.
• Performance Enhancement: Addressing movement limitations can improve efficiency, power, and overall athletic performance.
• Individualized Programming: The FMS provides objective data to create highly specific and effective exercise programs tailored to an individual's unique needs, focusing on correcting identified imbalances.
• Baseline Assessment: It establishes a measurable baseline for movement quality, allowing progress to be tracked over time.
• Communication Tool: It offers a common language and framework for professionals to discuss movement health with clients and other practitioners.

Important Considerations and Limitations

While a valuable tool, it's important to understand the FMS's scope:

• Not Diagnostic: The FMS is a screening tool, not a diagnostic one. A score of "0" (pain) or significant limitations warrant referral to a healthcare professional for a more thorough diagnosis.
• Requires Trained Administrator: Proper FMS administration and scoring require specific training and certification to ensure accuracy and consistency.
• Part of a Larger Picture: The FMS should be viewed as one component of a comprehensive assessment strategy, complementing other evaluations like performance testing, medical history, and specific strength assessments.

Conclusion

The Functional Movement Screen (FMS) employs precisely seven foundational movement tests to systematically evaluate an individual's movement quality. These tests—the Deep Squat, Hurdle Step, In-Line Lunge, Shoulder Mobility, Active Straight-Leg Raise, Trunk Stability Push-Up, and Rotary Stability—provide a standardized and objective method for identifying movement limitations and asymmetries. By understanding and utilizing the insights gained from these seven tests, fitness and health professionals can design targeted intervention strategies, ultimately enhancing movement efficiency, reducing injury risk, and optimizing overall physical performance.