Core Concepts and Principles Flashcards

Before PAILs/RAILs, FRC typically recommends what initial step?

Answer: A passive stretch hold of around two minutes in the target position

A sustained passive stretch of about two minutes precedes the isometric loading phases.

What is an end-range 'lift-off' in FRC?

Answer: Actively lifting a limb from a passively achieved end-range position with no support

Lift-offs train active control in range previously only accessible passively.

How does a 'hover' differ from a lift-off in FRC programming?

Answer: A hover holds the lifted position isometrically for time

Hovers sustain the lifted end-range position, extending time under tension.

Why does FRC place emphasis on rotational capacity of joints like the hip and shoulder?

Answer: Rotation is a key articular function often lost first and essential for joint health

Rotational range is critical for ball-and-socket joints and frequently restricted.

Compared with muscle, how does connective tissue such as tendon and capsule generally adapt to training?

Answer: More slowly, requiring consistent long-term loading

Connective tissues have lower metabolic activity and adapt more slowly than muscle.

The FRC idea that cells sense mechanical load and respond by remodeling tissue is called:

Answer: Mechanotransduction

Mechanotransduction is the conversion of mechanical stress into cellular adaptation signals.

Which FRC concept describes deliberately generating whole-body tension to stabilize while training a target joint?

Answer: Irradiation

Irradiation is spreading tension through the body to enhance stability and force.

In the FRC system, what distinguishes mobility from flexibility?

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

FRC defines mobility as actively controlled range, whereas flexibility is range achievable passively.

A client can passively reach 120 degrees of hip flexion but can actively lift to only 90 degrees. What does FRC call this difference?

Answer: The passive-active gap that indicates range lacking control

The difference between passive and active range represents range the nervous system cannot yet control.

Why does FRC emphasize converting passive range into active range?

Answer: Range that cannot be controlled represents a potential injury risk

Uncontrolled range is where tissues are exposed to loads they cannot manage, raising injury risk.

Which principle underlies FRC's view that tissues change only in response to specific demands?

Answer: Specific Adaptation to Imposed Demands (SAID)

The SAID principle states the body adapts specifically to the type of stress placed upon it.

From an FRC perspective, an injury most fundamentally occurs when:

Answer: The load placed on a tissue exceeds that tissue's capacity

FRC frames injury as an imbalance where imposed load surpasses tissue capacity.

In FRC, why is the joint capsule given particular attention?

Answer: Capsular restrictions limit articular motion and must be addressed for joint health

FRC views the capsule as a key tissue whose restrictions limit joint rotational capacity.

Which statement best captures the FRC approach to training?

Answer: Train the joint's health and control, not just the muscles that move it

FRC prioritizes articular health and control of range as the foundation for performance.

What is the primary purpose of daily Controlled Articular Rotations (CARs)?

Answer: To maintain joint health by moving each joint through its full available controlled range

CARs are active, slow rotations at the outer limits of range to maintain and assess joint function.

During CARs, what should happen to the rest of the body while the target joint moves?

Answer: It should be braced with tension to isolate motion at the target joint

Irradiating tension through the body prevents compensation and isolates the working joint.

What does the acronym PAILs stand for?

Answer: Progressive Angular Isometric Loading

PAILs stands for Progressive Angular Isometric Loading.

In a PAILs/RAILs sequence, which tissue is contracted during the RAILs phase?

Answer: Muscles on the shortened side, attempting to move deeper into the range

RAILs contract the shortened tissues to actively pull further into the end range.

Why are isometric contractions used at end range in FRC?

Answer: They signal the nervous system to accept and control new range

End-range isometrics build strength and neurological control in positions the body otherwise protects.

A client cramps while attempting an active end-range CAR. In FRC terms, what does this most likely indicate?

Answer: Lack of strength and control in that portion of the range

Cramping often reflects the nervous system's inability to produce force efficiently at that range.