Joint Mobility & Control Principles Flashcards

During Controlled Articular Rotations (CARs), what is the primary goal for the moving joint?

Answer: Actively rotate through the largest pain-free outer range while keeping the rest of the body still

CARs are slow, controlled, active rotations through the outermost available range with the rest of the body held still.

Why does FRC emphasize generating irradiation (whole-body tension) during CARs?

Answer: To limit compensatory movement at other joints so the target joint does the work

Irradiation stabilizes the rest of the body so motion stays isolated to the target articulation.

A client doing shoulder CARs arches the lumbar spine as the arm passes overhead. What is the most appropriate coaching cue?

Answer: Increase body tension to keep the spine still and shrink the arc to what the shoulder can actually own

Compensations show the range isn't owned by the shoulder, so the arc should be reduced while maintaining isolation.

In FRC, CARs are commonly used as an assessment tool because they reveal what?

Answer: The active, controllable range and quality of motion at a joint

CARs expose the usable active range and any pinching, jumping, or compensations at a joint.

If a client feels a pinch at one point during hip CARs, what is the generally recommended response?

Answer: Steer the path slightly around the pinch and work within pain-free range

CARs should stay pain-free, so the path is adjusted to avoid impingement while exploring the boundary.

How are daily CARs best described within the FRC system?

Answer: A maintenance and joint-health routine that inputs movement to each articulation

Daily CARs serve as a joint maintenance routine providing regular input across the joint's full active range.

What tempo is most appropriate for performing CARs?

Answer: Slow and deliberate, allowing full control throughout the arc

Slow tempo removes momentum and ensures each portion of the arc is actively controlled.

What does PAILs stand for in FRC?

Answer: Progressive Angular Isometric Loading

PAILs means Progressive Angular Isometric Loading, an isometric contraction of the lengthened tissue in a stretched position.

During a PAILs contraction, which tissue is being contracted?

Answer: The tissues being lengthened in the stretched position

PAILs contract the lengthened tissue, pushing into the direction opposite the stretch.

During RAILs, the athlete attempts to do what?

Answer: Contract the shortened-side tissues to pull deeper into the range

RAILs (Regressive Angular Isometric Loading) contract the shortened side to actively pull the joint further into range.

Before PAILs/RAILs begin, the athlete typically holds a passive stretch for about how long to allow tissue to settle into position?

Answer: Roughly 2 minutes

FRC protocols commonly use about a 2-minute passive hold before the PAILs/RAILs contractions.

Why are RAILs often more difficult and prone to cramping than PAILs?

Answer: The shortened-side muscles are working in a very weak, inner-range position

Muscles contracting at their shortest length have limited force capacity and tend to cramp.

What is the main purpose of PAILs/RAILs in the FRC system?

Answer: Expand range and build strength and neurological control in newly acquired ranges

PAILs/RAILs aim to gain range while simultaneously developing strength and control within it.

How should intensity typically progress during a PAILs contraction?

Answer: Gradually ramp tension up over several seconds

Tension is ramped progressively to safely load tissues in lengthened positions.

In FRC terms, how does mobility differ from flexibility?

Answer: Flexibility is passive range; mobility is the range you can actively access and control

FRC defines mobility as usable, controllable range, while flexibility is passive range.

An athlete can passively reach 120° of hip flexion but actively lift the leg only to 80°. What does this gap indicate in FRC?

Answer: A control deficit between passive and active range that should be trained

The passive-active gap shows range the nervous system cannot yet control, a key FRC training target.

What are Passive Range Lift-Offs (PRLOs) designed to train?

Answer: Lifting a limb out of a passively attained end-range position to build control at the end of range

PRLOs place a limb at passive end range and then attempt to lift it away from support, training active control there.

How do Passive Range Holds (PRHs) differ from PRLOs?

Answer: PRHs hold a limb in a passively attained position without support, while PRLOs repeatedly lift off a support

PRHs involve holding a passively placed position, whereas PRLOs involve lifting off and lowering repeatedly.

During a hover exercise in FRC, what is the athlete attempting?

Answer: Hold a limb just off the floor at an end-range position using active control

Hovers keep a limb suspended near end range, demanding active contraction to maintain position.

Why is training strength at end range emphasized in FRC for injury prevention?

Answer: Injuries often happen at outer ranges where tissues lack strength and control

Building capacity at end ranges prepares tissues for the positions where injuries commonly occur.