Applied Methods and Techniques Flashcards

In FRC terminology, how does 'mobility' differ from 'flexibility'?

Answer: Mobility is range you can actively control; flexibility is passive range

FRC defines mobility as active, controllable range and flexibility as passive range.

What is a hover in FRC methodology?

Answer: Holding the limb just off the support after a lift-off at end range

Hovers sustain the lift-off so the end-range position is controlled isometrically.

What is the main goal of Passive Range Lift-Offs (PRLOs)?

Answer: Building active control in the gap between passive and active range

PRLOs train the client to actively move a limb in range that was previously passive-only.

When performing shoulder CARs, which compensation should the coach watch for most closely?

Answer: Trunk rotation or rib flare that substitutes for joint motion

Trunk and rib motion can fake shoulder range, so they must stay still for true articular rotation.

What intensity range is commonly used during the PAILs/RAILs contraction phase?

Answer: Progressively ramped, often building toward high effort as tolerated

Intensity is ramped and progressed to the client's tolerance, often reaching high effort in experienced trainees.

Why is PAILs/RAILs frequency usually limited compared with daily CARs?

Answer: High-intensity end-range loading needs recovery, like strength training

End-range isometrics put significant stress on tissue and need recovery between sessions.

Which position is a common FRC base for training hip internal and external rotation?

Answer: 90/90 seated position

The 90/90 position puts one hip in external rotation and the other in internal rotation for targeted work.

During a PAILs set, which tissues are actively contracted?

Answer: The tissues currently being lengthened by the stretch

PAILs load the tissue that is in the lengthened position by having it contract against resistance in that position.

Immediately after PAILs, RAILs instruct the client to do what?

Answer: Contract the opposite side to try to pull deeper into the range

RAILs contract the shortened-side tissues to actively draw the joint further toward end range.

What usually comes before PAILs/RAILs in a standard FRC sequence?

Answer: A passive stretch held for about two minutes

A prolonged passive stretch of about two minutes sets the position and starts the tissue adaptation before the isometric loading.

How should tension be built during an angular isometric in FRC?

Answer: Gradually ramped up to the target intensity

Ramping tension gradually lets the nervous system tolerate high-intensity contractions safely at end range.

A client gets anterior hip pinching during hip CARs. What is the best first adjustment?

Answer: Reduce the range of the circle and increase full-body tension

CARs should stay pain-free, so you shrink the range and add irradiation to keep control.

In FRC, what is a Passive Range Hold (PR Hold)?

Answer: Placing a limb passively beyond active range, then trying to hold it there once support is removed

PR Holds challenge the body to actively control a position that could previously only be reached passively.

What does 'irradiation' mean in FRC technique?

Answer: Generating tension throughout the body to isolate and stabilize the moving joint

Full-body tension stops compensation so only the target joint moves.

What is the best progression order for expanding usable range in FRC?

Answer: Expand passive range, gain active control, then strengthen at end range

FRC builds range, then control, then strength in that newly gained range.

A client's active hip flexion is 90°, but you can passively move them to 120°. What does the 30° gap tell you?

Answer: Range with no active control, which PR Holds and lift-offs can target

The gap between passive and active range is uncontrolled range and a prime target for FRC control drills.

Why are CARs performed slowly in FRC?

Answer: To maximize joint control and stay close to the outer limits of articular range

Slow, controlled rotations keep the joint at the edge of its range under neural control.

During a RAILs contraction for hip flexion, which muscles are primarily active?

Answer: The hip flexors pulling deeper into flexion

RAILs contract the shortening side, here the hip flexors, to pull the joint further into flexion.

What is the purpose of the brief 'lower' or settle phase after RAILs?

Answer: To sink into the newly gained passive range before repeating or finishing

After RAILs the client relaxes into any newly gained range so the next round starts deeper.

Which statement best reflects FRC's view of CARs as an assessment tool?

Answer: CARs show which parts of the joint's range are restricted or painful

Daily CARs reveal limits, pinches and changes in each joint's articular range.