FRC Applied Methods and Techniques Practice Questions — Questions and Answers

Question 1: In FRC terminology, how does 'mobility' differ from 'flexibility'?

Mobility is passive range, flexibility is active range
Flexibility only applies to the spine
They mean the same thing
Mobility is range you can actively control; flexibility is passive range (Correct answer)

Correct answer: Mobility is range you can actively control; flexibility is passive range

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

Question 2: What is a hover in FRC methodology?

Holding the limb just off the support after a lift-off at end range (Correct answer)
A passive stretch on a bench
A breathing technique
A cardio drill

Correct 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.

Question 3: What is the main goal of Passive Range Lift-Offs (PRLOs)?

Increasing cardiovascular output
Building active control in the gap between passive and active range (Correct answer)
Testing one-rep maximum strength
Maximizing passive stretch tolerance

Correct 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.

Question 4: When performing shoulder CARs, which compensation should the coach watch for most closely?

Ankle dorsiflexion
Grip strength
Trunk rotation or rib flare that substitutes for joint motion (Correct answer)
The breathing rate

Correct 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.

Question 5: What intensity range is commonly used during the PAILs/RAILs contraction phase?

Always 100% from the first second
Never above 10%
Random intensities
Progressively ramped, often building toward high effort as tolerated (Correct answer)

Correct 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.

Question 6: Why is PAILs/RAILs frequency usually limited compared with daily CARs?

High-intensity end-range loading needs recovery, like strength training (Correct answer)
CARs are banned on training days
They need special equipment
PAILs/RAILs are less effective

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

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

Question 7: Which position is a common FRC base for training hip internal and external rotation?

Deep squat on toes
90/90 seated position (Correct answer)
Single-arm plank
Supine bridge

Correct answer: 90/90 seated position

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

Question 8: During a PAILs set, which tissues are actively contracted?

The tissues currently being lengthened by the stretch (Correct answer)
The muscles of the contralateral limb
The muscles opposite the stretched tissue
Only the stabilizers of the spine

Correct 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.

Question 9: Immediately after PAILs, RAILs instruct the client to do what?

Perform a fast ballistic bounce
Contract the opposite side to try to pull deeper into the range (Correct answer)
Relax completely for two minutes
Contract the same tissues harder

Correct 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.

Question 10: What usually comes before PAILs/RAILs in a standard FRC sequence?

A set of plyometric jumps
Foam rolling the opposite limb
A passive stretch held for about two minutes (Correct answer)
A max-effort sprint

Correct 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.

Question 11: How should tension be built during an angular isometric in FRC?

Held at a constant 10% only
Instantly at maximum
Pulsed on and off quickly
Gradually ramped up to the target intensity (Correct answer)

Correct answer: Gradually ramped up to the target intensity

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

Question 12: A client gets anterior hip pinching during hip CARs. What is the best first adjustment?

Reduce the range of the circle and increase full-body tension (Correct answer)
Push through the pinch
Speed up the rotation
Stop all hip training for a month

Correct 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.

Question 13: In FRC, what is a Passive Range Hold (PR Hold)?

A static stretch with no muscle contraction
Placing a limb passively beyond active range, then trying to hold it there once support is removed (Correct answer)
A loaded carry at end range
Holding a limb in a range reached actively

Correct 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.

Question 14: What does 'irradiation' mean in FRC technique?

Applying heat before training
Using light therapy for recovery
Generating tension throughout the body to isolate and stabilize the moving joint (Correct answer)
Stretching multiple joints at once

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

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

Question 15: What is the best progression order for expanding usable range in FRC?

Load heavily, then stretch, then control
Only perform CARs indefinitely
Expand passive range, gain active control, then strengthen at end range (Correct answer)
Strengthen first, then expand passive range

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

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

Question 16: A client's active hip flexion is 90°, but you can passively move them to 120°. What does the 30° gap tell you?

Joint instability needing surgery
Measurement error
Normal joint laxity that should be ignored
Range with no active control, which PR Holds and lift-offs can target (Correct answer)

Correct 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.

Question 17: Why are CARs performed slowly in FRC?

To maximize joint control and stay close to the outer limits of articular range (Correct answer)
To reduce workout time
To raise the heart rate
Slow speed is only for beginners

Correct 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.

Question 18: During a RAILs contraction for hip flexion, which muscles are primarily active?

The calves
The hip flexors pulling deeper into flexion (Correct answer)
The hip extensors
The upper trapezius

Correct answer: The hip flexors pulling deeper into flexion

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

Question 19: What is the purpose of the brief 'lower' or settle phase after RAILs?

To do a jump
To reset to the anatomical neutral position
To sink into the newly gained passive range before repeating or finishing (Correct answer)
To end the session

Correct 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.

Question 20: Which statement best reflects FRC's view of CARs as an assessment tool?

CARs only measure strength
CARs are only warm-ups and give no information
CARs replace medical imaging
CARs show which parts of the joint's range are restricted or painful (Correct answer)

Correct 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.

Question 21: In FRC, an end-range isometric performed with the client holding a load in the newly gained range is used mainly to do what?

Build strength and resilience in that range (Correct answer)
Train cardiovascular capacity
Increase flexibility only
Relax the nervous system

Correct answer: Build strength and resilience in that range

Loading the new range builds the strength needed to keep and use it safely.

FRC Applied Methods and Techniques Practice Questions

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

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