Functional Movement Screen (FMS): What It Is, Tests, Scoring, and Application in Personal Training

What does FMS stand for in personal training?

In personal training, FMS stands for the Functional Movement Screen. It is a standardized screening tool used to identify movement limitations, asymmetries, and pain, providing a foundational understanding of an individual's movement quality before exercise programming.

What is the Functional Movement Screen (FMS)?

The Functional Movement Screen (FMS) is a pre-participation screening tool developed by physical therapist Gray Cook and athletic trainers Lee Burton and Kyle Kiesel. Its primary purpose is to assess fundamental movement patterns, identifying areas of weakness, imbalance, or restriction that could predispose an individual to injury or hinder performance. The FMS does not diagnose injuries or conditions; instead, it highlights dysfunctional movement patterns that warrant further attention, whether through corrective exercise or referral to a healthcare professional. It operates on the principle that to build a robust and resilient body, one must first establish a solid foundation of quality movement.

The Philosophy Behind FMS

The core philosophy of the FMS can be encapsulated in the mantra, "Move well, then move often." Before adding load, intensity, or complexity to exercise, the FMS emphasizes the importance of moving correctly. This approach helps personal trainers and fitness professionals:

• Identify Asymmetries and Limitations: Detect significant differences in movement quality between the left and right sides of the body, or limitations in joint range of motion and muscle flexibility.
• Uncover Painful Movements: Pinpoint specific movements that elicit pain, indicating a need for caution, modification, or professional medical evaluation.
• Establish a Baseline: Provide an objective measure of fundamental movement quality, against which future progress can be tracked.
• Guide Program Design: Inform the selection of appropriate exercises, ensuring that clients are not performing movements that could exacerbate existing dysfunctions or lead to injury.

The Seven FMS Tests

The FMS comprises seven fundamental movement patterns, each designed to challenge different aspects of mobility and stability. These tests are:

• Deep Squat: Assesses bilateral, symmetrical, and functional mobility of the hips, knees, and ankles, as well as thoracic spine extension and scapular stability.
• Hurdle Step: Evaluates hip and ankle mobility and stability of the knee, pelvis, and core, challenging unilateral balance and coordination.
• In-Line Lunge: Assesses hip, ankle, and knee mobility and stability, as well as dynamic balance and trunk stability in a split stance.
• Shoulder Mobility: Measures bilateral shoulder range of motion, scapular mobility, and thoracic spine extension, looking for internal and external rotation differences.
• Active Straight-Leg Raise: Assesses active hamstring and gastrocnemius-soleus flexibility while maintaining a stable pelvis and core.
• Trunk Stability Push-Up: Evaluates core stability in the sagittal plane while a symmetrical upper-body movement is performed, challenging the ability to maintain a rigid spine.
• Rotary Stability: Assesses multi-planar core stability and reflexive stabilization, challenging the body's ability to control rotation and translation.

Scoring and Interpretation

Each of the seven FMS tests is scored on a 0-3 scale:

• 3 points: The individual performs the movement perfectly, meeting all established criteria.
• 2 points: The individual performs the movement with slight compensation or inability to meet all criteria.
• 1 point: The individual is unable to perform the movement pattern, or is unable to get into the starting position.
• 0 points: Pain is present during any part of the movement pattern, or the individual is unable to attempt the movement due to pain.

A score of "0" immediately flags the movement for further investigation by a healthcare professional. The scores are not added up to produce a single "pass/fail" number; rather, the FMS identifies patterns of movement dysfunction. Lower scores in specific movements indicate areas that require corrective strategies before more complex or loaded exercises are introduced. The FMS prioritizes addressing pain first, then significant asymmetries, and finally, fundamental movement limitations.

Application in Personal Training

For personal trainers, the FMS is an invaluable tool that enhances the safety and effectiveness of their programming:

• Initial Assessment: It serves as a crucial component of a comprehensive initial client assessment, providing objective data beyond subjective observations.
• Guiding Exercise Selection: Scores directly inform exercise selection, ensuring that movements are appropriate for the client's current movement capabilities. For example, a client with a low Deep Squat score might initially focus on hip mobility drills before attempting heavy barbell squats.
• Injury Risk Mitigation: By identifying dysfunctional patterns, trainers can proactively address potential areas of injury risk, reducing the likelihood of setbacks.
• Improving Movement Quality: The FMS encourages a focus on improving fundamental movement quality before adding load or intensity, promoting long-term health and performance.
• Communication with Professionals: A score of "0" (pain) or persistent low scores can prompt the personal trainer to refer the client to a physical therapist or other healthcare provider, fostering a collaborative approach to client care.

Benefits of Using FMS

Integrating the FMS into personal training practices offers several advantages:

• Objective Data: Provides measurable, standardized data that helps remove guesswork from program design.
• Personalized Programming: Enables trainers to create truly individualized programs tailored to a client's specific movement needs.
• Enhanced Client Safety: Reduces the risk of injury by identifying and addressing movement dysfunctions before they are overloaded.
• Improved Client Outcomes: Clients experience better results when their training builds upon a foundation of efficient and pain-free movement.
• Professional Credibility: Demonstrates a commitment to evidence-based practices and client well-being, enhancing a trainer's reputation.

Limitations and Considerations

While highly beneficial, it's important to understand the limitations of the FMS:

• Not a Diagnostic Tool: The FMS identifies movement dysfunctions but does not diagnose specific injuries or medical conditions. Pain scores warrant immediate referral to a qualified healthcare professional.
• Requires Trained Professionals: Proper administration and interpretation of the FMS require certification and ongoing education. Misinterpretation can lead to ineffective or even harmful programming.
• Part of a Broader Assessment: The FMS should be integrated into a holistic client assessment that includes health history, lifestyle factors, performance goals, and other physical evaluations.
• Focus on Fundamental Movement: It assesses general movement patterns, not sport-specific skills. An athlete may score well on the FMS but still have specific movement inefficiencies related to their sport.

Conclusion: Integrating FMS for Optimal Client Outcomes

The Functional Movement Screen (FMS) is a powerful, evidence-based tool that has significantly impacted the personal training industry. By providing a systematic approach to evaluating fundamental movement patterns, the FMS empowers trainers to move beyond generic programming. It fosters a proactive, client-centered approach, ensuring that individuals "move well" before they "move often." For any personal trainer committed to optimizing client safety, performance, and long-term health, understanding and properly applying the FMS is an essential component of their professional toolkit.