FRC Core Concepts and Principles Practice Questions

Question 1

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

Accepted Answer

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

Answer

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

Question 2

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

Accepted Answer

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

Answer

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

Question 3

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

Accepted Answer

A hover holds the lifted position isometrically for time

Answer

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

Question 4

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

Accepted Answer

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

Answer

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

Question 5

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

Accepted Answer

More slowly, requiring consistent long-term loading

Answer

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

FRC - Functional Range Conditioning Certification Practice Test