FRC Assessment & Mobility Training Techniques — Questions and Answers

Question 1: In FRC terminology, how is 'mobility' best distinguished from 'flexibility'?

They are interchangeable terms describing total range of motion
Mobility is passive range; flexibility is active range
Mobility is the range a joint can actively control; flexibility is the range it can reach passively (Correct answer)
Mobility refers only to the spine; flexibility refers to the extremities

Correct answer: Mobility is the range a joint can actively control; flexibility is the range it can reach passively

FRC defines mobility as actively controllable range, whereas flexibility is the passive range available.

Question 2: A client shows 45 degrees of passive hip internal rotation but only 20 degrees actively. What does FRC call this difference?

The capsular deficit
The stretch reflex threshold
The irradiation zone
The passive-active gap (Correct answer)

Correct answer: The passive-active gap

The difference between passive and active range is the gap FRC training aims to close.

Question 3: What is the primary purpose of performing CARs at the start of a training session?

To maximally fatigue the prime movers
To assess and maintain joint health by moving through the largest controllable rotational range (Correct answer)
To raise heart rate as a cardiovascular warm-up
To passively stretch the joint capsule to its end range

Correct answer: To assess and maintain joint health by moving through the largest controllable rotational range

CARs serve as both a daily joint-health practice and an ongoing self-assessment of usable range.

Question 4: During a hip CAR, the client's pelvis tilts and the lumbar spine flexes as the knee circles. What should the coach cue?

Switch immediately to a passive stretch for the hamstrings
Ignore the compensation since total range is what matters
Increase full-body tension (irradiation) and reduce range to keep motion isolated at the hip (Correct answer)
Move faster to get through the sticking point

Correct answer: Increase full-body tension (irradiation) and reduce range to keep motion isolated at the hip

CARs require isolation, so compensation is controlled with irradiation and a smaller, owned range.

Question 5: In the Functional Range Assessment (FRA), why are passive and active ranges both measured?

To calculate the client's one-repetition maximum
To determine whether a limitation is a tissue/joint restriction or a lack of active control (Correct answer)
Because insurance documentation requires two measurements
To identify which muscles are hypertrophied

Correct answer: To determine whether a limitation is a tissue/joint restriction or a lack of active control

Comparing passive and active ranges helps separate structural limits from control deficits.

Question 6: Which FRC technique involves a ramping isometric contraction of the tissues being lengthened, performed at the end of a passive stretch?

Lift-offs
Hovers
PAILs (Correct answer)
RAILs

Correct answer: PAILs

PAILs (Progressive Angular Isometric Loading) contract the lengthened tissue to build strength at end range.

Question 7: When an FRA reveals end-range pain with a hard, abrupt end feel during passive testing, what is the most appropriate next step?

Immediately apply maximal PAILs to push through it
Ignore it because only active range matters
Add weighted CARs to desensitize the joint
Refer or further investigate as a possible structural or articular issue before loading (Correct answer)

Correct answer: Refer or further investigate as a possible structural or articular issue before loading

Pain with an abrupt end feel suggests a structural concern that warrants caution or referral rather than aggressive loading.

Question 8: In a RAILs contraction, which tissues are contracted?

No tissues; RAILs are purely passive
The tissues on the shortened side, actively pulling the joint deeper into range (Correct answer)
The antagonists of the entire body simultaneously at 100%
The tissues being stretched, pressing away from end range

Correct answer: The tissues on the shortened side, actively pulling the joint deeper into range

RAILs (Regressive Angular Isometric Loading) contract the shortened side to drive the joint further toward end range.

Question 9: What is a 'lift-off' in FRC mobility training?

Lifting a heavy load from the floor using full-body tension
A jumping drill used to test power
Actively holding a limb beyond its active range after it has been placed there passively (Correct answer)
Removing support from the spine during a CAR

Correct answer: Actively holding a limb beyond its active range after it has been placed there passively

Lift-offs challenge the client to actively maintain or move into range that was previously only passively accessible.

Question 10: How does a 'hover' differ from a 'lift-off'?

A hover is performed passively with a partner
A hover is a ballistic bounce at end range
A hover uses a band to assist the joint
A hover is an extended hold of the limb off support, emphasizing isometric endurance at that position (Correct answer)

Correct answer: A hover is an extended hold of the limb off support, emphasizing isometric endurance at that position

Hovers prolong the time the limb is held off support, building control and endurance at that angle.

Question 11: Why does FRC emphasize 'irradiation' during CARs and isometric drills?

It allows the client to use momentum through the range
Generating tension throughout the body helps isolate the target joint and increases neural drive (Correct answer)
It increases flexibility by relaxing all muscles
It is used to raise core temperature only

Correct answer: Generating tension throughout the body helps isolate the target joint and increases neural drive

Irradiation creates whole-body tension that stabilizes non-working areas and improves isolation at the target joint.

Question 12: A coach wants to expand a client's shoulder external rotation. Which sequence reflects a typical FRC progression?

Lift-offs first, then a passive stretch only
RAILs, then a long passive stretch, then foam rolling
Ballistic swings, then static stretching, then rest
Passive stretch, PAILs, RAILs, then lift-offs or end-range work to use the new range (Correct answer)

Correct answer: Passive stretch, PAILs, RAILs, then lift-offs or end-range work to use the new range

FRC typically expands range with passive stretching plus PAILs/RAILs, then trains active control of that new range.

Question 13: In the FRA, what does a significant gap between passive range and active range typically suggest?

Complete joint fusion
That the passive measurement was performed incorrectly
A control or strength deficit at end range rather than purely a tissue length limitation (Correct answer)
Ligamentous laxity requiring immobilization

Correct answer: A control or strength deficit at end range rather than purely a tissue length limitation

If passive range is available but cannot be accessed actively, the limitation is primarily one of control.

Question 14: Which intensity guideline best matches FRC recommendations for routine daily CARs?

Maximal effort to failure on each rotation
Zero muscular tension to maximize relaxation
Low-to-moderate tension that allows slow, controlled, isolated movement (Correct answer)
Fast, momentum-driven circles

Correct answer: Low-to-moderate tension that allows slow, controlled, isolated movement

Daily CARs are done slowly with enough tension to control and isolate, not at maximal effort.

Question 15: What is the 90/90 position commonly used for in FRC hip training?

A test of ankle dorsiflexion
A standing balance assessment
A position for maximal spinal extension
A base position for training hip internal and external rotation in both legs (Correct answer)

Correct answer: A base position for training hip internal and external rotation in both legs

In 90/90 one hip is in external rotation and the other in internal rotation, making it a staple hip base position.

Question 16: During spinal CARs, what is the key coaching objective?

Articulate the spine segment by segment through flexion, lateral flexion, and extension (Correct answer)
Move the spine as one rigid unit
Use maximal momentum to reach end range
Keep the pelvis and lumbar spine completely still while only the neck moves

Correct answer: Articulate the spine segment by segment through flexion, lateral flexion, and extension

Spinal CARs aim for segmental articulation, revealing stiff or uncontrolled regions.

Question 17: Why does FRC advise holding a passive stretch for a period before applying PAILs?

To allow the tissue to settle into the position and acclimate before the isometric loading (Correct answer)
Because isometrics are ineffective without at least 10 minutes of stretching
To fatigue the muscle so it cannot contract
To trigger a stretch reflex that improves strength

Correct answer: To allow the tissue to settle into the position and acclimate before the isometric loading

A preliminary passive hold lets the tissue adapt to the position before progressive isometric loading.

Question 18: A client's ankle CAR shows smooth motion except for a 'skipped' arc where the foot jumps quickly through part of the circle. What does this most likely indicate?

A need to increase speed of the CAR
A region of the rotational range the client cannot actively control (Correct answer)
Excellent ankle mobility
Normal motion requiring no attention

Correct answer: A region of the rotational range the client cannot actively control

Skipping or speeding through part of a CAR typically reveals a zone lacking active control.

Question 19: How should the intensity of PAILs and RAILs be built during each contraction?

Maintain only minimal tension the whole time
Gradually ramp up tension rather than contracting maximally at once (Correct answer)
Alternate rapidly between maximal and zero effort
Start at maximal contraction instantly

Correct answer: Gradually ramp up tension rather than contracting maximally at once

FRC isometrics are ramped progressively to safely reach higher tension at end range.

Question 20: Which statement best reflects the FRC view on why end-range strength matters for injury prevention?

End-range training increases injury risk and should be avoided
Injury risk is unrelated to end-range strength
Only passive flexibility prevents injury
Tissues injured at end range are often those lacking strength and control there, so training end-range capacity improves resilience (Correct answer)

Correct answer: Tissues injured at end range are often those lacking strength and control there, so training end-range capacity improves resilience

FRC holds that building strength and control at end range expands the body's tolerance to load in vulnerable positions.

Question 21: When conducting an FRA of hip rotation, why is the pelvis stabilized during testing?

To prevent compensatory movement so the measurement reflects true hip joint motion (Correct answer)
To test lumbar spine strength
To increase the measured range
Because the pelvis cannot move in normal function

Correct answer: To prevent compensatory movement so the measurement reflects true hip joint motion

Stabilizing adjacent segments ensures the measured motion comes from the target joint.

FRC Assessment & Mobility Training Techniques

In FRC terminology, how is 'mobility' best distinguished from 'flexibility'?

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