479a FMS Summit Coopersmith

2014
Func*onal Movement Summit 7/24/14
Geralyn Coopersmith, MA,CSCS,

Global Director, Performance & Fitness Training for
Beyond The Screen: Nike, Inc.
Formerly Senior Director of the Equinox Fitness

Training Institute
Creating a Fitness Culture
Where Movement Matters Masters in Exercise Physiology, Columbia University
Media Fitness Personality (Today Show, Dr. Oz, CBS

Morning Show, Fox News, NYT, People)
Author, Fit & Female
FMS Educator & Expansion Team Member
My Objectives
Convince
Why?
Inspire
A Sorry
Manage Expectations State of Affairs
Enable
Geralyn Coopersmith 1
2014 Func*onal Movement Summit 7/24/14
State of the Country? State of the Country?
69% of Americans are overweight

42% of the population will be
36% of Americans are obese obese
by 2030
In 2000 no state had obesity
rates higher than 30%. Childhood obesity = 17%
3 x more than a decade ago
In 2010 12 states had obesity
rates of 30% or more
Cost of obesity related
disease = 147 Billion/year
How We Doin?
Less Than 1 in 4
48% met guidelines for aerobic activity
24% met guidelines for muscle-strengthening
21% met guidelines for both aerobic AND muscle-

strengthening
Source: CDC, 2011
Training Hierarchy
Hypokinetic Disease
Cardiovascular Type 2 diabetes

disease Athleticism
Osteoporosis
Some forms of
Mental health Fitness
cancer
High Blood pressure
Back problems
Heart disease Function
Obesity
Health
The Inmates Are

Running The Asylum
People Who Are
Trying
To Get In Shape
Are Getting Hurt
The Nature and Prevalence of Injury During Musculoskeletal pain is prevalent among
CrossFit Training. recreational runners who are about to compete: an
observational study of 1049 runners. (5
132 responses recreational races in Sao Paolo, Brazil)
97 (73.5%) sustained an injury during CrossFit training
20% of men and 27% of women recreational runners were in
A total of 186 injuries were reported with 9 (7.0%) requiring pain at the start of a race they were about to run.
surgical intervention.
Injury rates similar to O-Lifting, power lifting & gymnastics Journal of Physiotherapy. 2011;57(3):179-82. doi: 10.1016/S1836-9553(11)70039-
Lopes AD1, Costa LO, Saragiotto BT, Yamato TP, Adami F, Verhagen E.
Hak, PT, Hodozovic E and Hickey B, J Strength Cond Res. 2013 Nov 22.
Shoulder injuries attributed to resistance

Prevalence of injuries among young adults in sport
training: a brief review.
centers: relation to the type and pattern of activity.
36% of RT-related injuries are at the shoulder complex
Injury rates for young adults 20-35 at a recreational facility
Due to imbalances and poor technique
190 of the 457 people (41%) got injured in a 12-month period
Strength and mobility imbalances as a result of training
Scand J Med Sci Sports. 2009 Dec;19(6):828-33. doi: 10.1111/j.

J Strength Cond Res. 2010 Jun;24(6):1696-704. doi: 10.1519/JSC. 1600-0838.2008.00854.x. Epub 2009 Aug 6.
0b013e3181dc4330.
Lubetzky-Vilnai A1, Carmeli E, Katz-Leurer M.
Kolber MJ1, Beekhuizen KS, Cheng MS, Hellman MA.
Shoulder joint and muscle characteristics among A Culture of Extremes

healthy female recreational weight training
participants.
Women btw 18-55 who weight trained had more issues with
shoulder dysfunction than those who didnt work out
<AROM >PCT >GHJL

Mobility imbalances related to training
J Strength Cond Res. 2011 Jan;25(1):231-41. d Kolber MJ1, Corrao M.
Monday AM
Monday Cardio Dance
Please be nice to me. 55 min
No warm-up
Ive had a bad week. High impact, high intensity aerobics
A toning section = 300-400 squats
180 bpm
Zero modifications
3 min cool down
Tuesday AM was Worse What Actually Happened

What The Website Said
-10-15 minute dynamic and progressively challenging
warm-ups - NOPE
CLASS STRUCTURE
-10-15 minute dynamic and progressively challenging -Consistent transitions from explosive to non-explosive
warm-ups - exercises combined with resistance and velocity training
techniques - NOPE
-Consistent transitions from explosive to non-explosive
exercises combined with resistance and velocity training -Active recovery periods to keep heart rate up for maximum
techniques caloric burn and fat loss NOPE & YEP
-Active recovery periods to keep heart rate up for maximum -5-10 minute stretch and cool down AKA SPRINTING?
caloric burn and fat loss
- The Breakdown Team Chant Leave energized. Leave
-5-10 minute stretch and cool down - The Breakdown Team inspired. Leave accomplished. GREAT
Chant Leave energized. Leave inspired. Leave
accomplished.
What Actually Happened

Tuesday PM was Better
No warm-up
Tuesday PM Spinning Class:
Hundreds of burpees and push-ups
Warm-Up: Pedaling with light resistance high RPMs
Zero recovery
Workout:
Zero modifications Intervals in and out of the saddle
Push-ups against the handle bars
ZERO CONCERN FOR MOVEMENT QUALITY! An arm toning sequence with 2 lb. weight: bicep curps, tricep
kickbacks, overhead press, french press and alternating punches
Cool Down:
Pedaling with light resistance and high RPMs
Awkward static stretching while sitting on the bike.
Common Themes
Starts at a high intensity

and stays there
Camaraderie and
connection
Where Are The
Zero program design Aspirational instructors Leaders?
(shredded)
Few to no modifications
Go hard or go home
Dark rooms with mood
lighting
Lots of yelling/talking
How To Turn It
Around?
What Do We Measure? Training Hierarchy

Health & Fitness Metrics Performance Metrics
Height Speed
Weight
Power
Heart rate Athleticism
Agility
Blood pressure
Body Composition
Quickness
Fitness
VO2 Max Reaction
Flexibility
Strength Function
Endurance
Health
What About Movement?!!!

The Current Fitness Model?
Performance
Fitness
Good
Movement
What We Know About Dont Put Fitness On Top Of

Human Movement Dysfunction
The body will always sacrifice I
quality for quantity. First move well, then move often
Inefficient movements cause compensations More isnt better, better is better

which move a joint in an unnatural manner.
Gray Cook
Compensatory movements leave to micro-
trauma which can lead to overuse injuries.
The Functional
Did Our Forefathers Have It Right?
Performance Pyramid
Performance
Fitness
Good Movement
To Do Good or Do No Harm!
Our Clients Deserve A

Minimum
Standard of Care
How Are We Getting a Do I Expect An Elderly Person to

Movement Baseline? Have Good Mobility?
Guessing
Trial and error
Exercise history
Or an SOP for a minimum

acceptable standard for movement
Do I Expect A Young Athlete to

Not Have Access To A Full ROM?
Stop guessing! Start assessing!
What Informs Program Design? FMS

Allows for a common language between professionals
(medical and fitness)
Standardizes the way we approach training within and

organization and across organizations.
ROGER THAT
MY CLIENT HAS A 1 /3
ON SHOULDER
MOBILITY
Top 3 Reasons
Lack of trainer buy-in
Whats Holding Us Back?
Difficult for trainers to communicate the
value to their clients
Trainers unsure what to do with the results
All of These Can Be

Combated By
How To Change A
Fitness Culture
All truth passes through three stages.
Be Open To New Ideas

First, it is ridiculed.
Second, it is violently opposed.
Third, it is accepted as being self-evident.
-Arthur Schopenhauer
Be Passionately Curious.
Create an educational culture where

EVERYONE is open to making changes.
Remove the dark secrecy of program design.
Its okay not to have all the answers but not

alright to not be out there looking for them.
Be Sure To Get Your Info From
Lead by example.
Identify The Evangelists
Start with the natural leaders.
Sell it to management.
Inform but dont force feed.
Educate, educate, educate.
Overlearn it!
Practice, Practice, Practice

Share your journey.
Be your own guinea pig.
Empower folks to work with the tools they have (more about this
later).
Dont expect perfection.
Make it okay to screw up.
Elevate your leaders.

Set an SOP and Keep It Going
Educate all non-training staff for a team approach.
Educate, educate, educate
Be open to making changes.
Keep It Top of Mind

Weekly education
Staff Meetings
Websites/Forums What to Teach Them
Articles
Podcasts
Quarterly seminars
Annual conferences
Make it fun
Does The Body EVER

Work In Isolation?
Anatomy Trains
With Kind Permission of Anatomy Trains
Most of Us Are
Locked Long in the Back
The Joint By Joint
Locked Short in the Front Approach
Mobility vs. Stability

Joint By Joint Theory (Cook/Boyle)
Mobility
Shoulder joint - mobile
The ability to allow for efficient
Shoulder girdle - stable
movement of a joint or a series
Thoracic spine - mobile
of joints through a full,
Lumbar spine - stable
non-restricted, pain-free range of motion
Hip - mobile Uninhibited motion
Knee - stable The movement of a joint without external influence
Ankle - mobile
Mobility vs. Stability Which One of These Clients Has A

MOBILITY Problem?
Stability active muscular control
exerted on a joint to redirect
force and control movement
in the presence of normal
muscular flexibility and joint
mobility
The ability to maintain posture and/or control

motion in the presence of change
The Bad Neighbor Theory

Where you find pain look to the joint above or
Are You Sure? below. -Gray Cook
The Bad Neighbor Theory

The pain site is rarely the pain source.
Injuries/pain happen when stable joints become mobile The Original Movement
or when mobile joints become stable
Road Map
Postural Control 3 Levels

Ask The Experts
Fundamental:
supine, prone, rolling
How Does The Body Learn to
Move?
Transitional: on elbows,
quadruped, tall kneeling and
half-kneeling
Functional: standing
symmetrical stance, asymmetrical
stance, single-leg stance
4 x 4 Matrix For Stability

FMS Progressions (Greg Rose)
Fundamental

7 6 5
POSITION LOAD LEVEL
2
FUNDAMENTAL: 1) Supine/Prone 1) No Resistance/
FUNCTIONAL: FUNCTIONAL: FUNCTIONAL:
Symmetrical
Shoulder Mobility
Pattern Assistance
Transitional

Single leg Asymmetrical
Stance stance Stance
2) Quadruped 2) No Resistance
1 3
4 3) Tall and 3) Resistance/Pattern
FUNDAMENTAL TRANSITIONAL:
Hip Mobility & Trunk Stability
TRANSITIONAL: Kneeling Assistance
Functional

Rotary Stability
Torso Stability Push-Up
4) Standing 4) Resistance

How Do We Start People Exercising?

Biggest Roadblocks to
Creating a Culture Where
Movement Matters
Common Misconceptions
2. DOING WELL ON THE SCREEN IS
THE GOAL OF FMS.
1. FMS IS PHYSICAL THERAPY
My goal is to get all of my clients to a 21. I want all of

My clients come to me for a hard workout, I cant be them to be able to totally rock the screen
doing all this rehab stuff with them for the whole hour
3. THERE ARE SPECIFIC FMS EXERCISES WHICH

MUST BE USED WITH THE SCREEN
I havent memorized all the correctives and Im

afraid Ill do the wrong thing so I havent
done much with the screen so far
What Do They Already Have In Their FMS Cheat Sheet

Toolbox?
MOBILITY STABILITY RETRAINING
PATTERNS
Do they have Do they have basic Can they execute
basic freedom sequencing of the movement
of movement? movement? using both mobility
ROM (Static -> Dynamic) & stability?
Muscle flexibility Postural control
Tissue length
(Particularly in end ranges) Increase strength to
reinforce coordination
Ability to tap the breaks and timing
without coaching or
cueing
To Do Or Not To Do
Hierarchy of Screen:
Red light Yellow light Green light
movement movement movement Deal with the biggest asymmetries rst (e.g. 1/3)
patterns patterns patterns
Less than
1. ASLR
2/2 3/3 Mobility Patterns
2/2
Train with Train it
2. SM Primitive
Asymmetries Patterns
caution and Challenge it
Improve
periodically re- 3. RS
check screen Stability Patterns
movement
quality
4. TSPU
5. ILL
Higher-Level Movement
Patterns
6. HS
7. DS
Corrective Exercises Prioritizing The Patterns

What is prescribed:
Stretches Priority 1: A ZERO - refer out for that pattern,
Exercises dont train that pattern
Movement Pattern Drills
Focus on one movement pattern at a time Priority 2: Asymmetries involving a 1 partner

with an appropriate medical professional: doctor,
physical therapist, massage therapist - defer to
Corrective programs can be warm-ups, cool-downs, part of the medical professional as to if/how/when
supersets. Not supposed to replace a workout --
complement the existing program you should train that pattern
Re-test often to check for progress (weekly or bi-weekly) Priority 3: Bilateral 1s
Improve A Non-Painful, Dysfunctional

Prioritizing The Patterns
Pattern Before Challenging It
Priority 4: Asymmetries involving a 2 What Patterns What Patterns
Are Are Not?
Acceptable?
FMS CORRECT THEM
TRAIN THEM!
TO A 2/2
Priority 5: Bilateral 2s
Priority 6: When in doubt go for ASLR or SM

(ASLR before SM if equally limited) What Exercises
Try 1-2 Should We Do To
Which Pattern
Correctives Improve Those
Should We
Priority 7: Primitive patterns RS before TSPU & Re-check Patterns?
Work on First?
(Is it a mobility or
Pattern stability problem?) (huge asymmetries
& then according
to the algorithm)
Postural Control 3 Levels

Best Practices
Fundamental:
supine, prone, rolling - Movement by Gray Cook et. Al.
- Website (Functionalmovement.com)
Transitional: on elbows, - Having staff attend FMS Certs/Conferences
quadruped, tall kneeling and
- In-house workshops lead by staff
half-kneeling
Functional: standing - Peer-to-peer in-house coaching

(symmetrical stance, asymmetrical
stance, single-leg stance
Thank You!
Additional Resources
Anatomy Trains, Thomas Functionalmovement.com
Myers
Movementbook.com
Movement, Gray Cook
Training = Rehab, Rehab =
Training, Charlie Weingroff GrayCook.com
The Strength Coach Strengthcoach.com

Podcast (iTunes)
Anything by Greg Rose

(myTPI.com)
Questions?
Keep In Touch:
Geralyn.Coopersmith@nike.com
Twitter: @fitfemale
Instagram: geralynct
Facebook: Geralyn Coopersmith

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2014

Func*onal Movement Summit 7/24/14

Geralyn Coopersmith, MA,CSCS,

Formerly Senior Director of the Equinox Fitness

Media Fitness Personality (Today Show, Dr. Oz, CBS

Author, Fit & Female

FMS Educator & Expansion Team Member

State of the Country? State of the Country?

69% of Americans are overweight

24% met guidelines for muscle-strengthening

21% met guidelines for both aerobic AND muscle-

Source: CDC, 2011

Cardiovascular Type 2 diabetes

The Inmates Are

Shoulder injuries attributed to resistance

Scand J Med Sci Sports. 2009 Dec;19(6):828-33. doi: 10.1111/j.

Shoulder joint and muscle characteristics among A Culture of Extremes

<AROM >PCT >GHJL

Tuesday AM was Worse What Actually Happened

What Actually Happened

Starts at a high intensity

What Do We Measure? Training Hierarchy

What About Movement?!!!

What We Know About Dont Put Fitness On Top Of

Inefficient movements cause compensations More isnt better, better is better

Our Clients Deserve A

How Are We Getting a Do I Expect An Elderly Person to

Or an SOP for a minimum

Do I Expect A Young Athlete to

What Informs Program Design? FMS

Standardizes the way we approach training within and

Trainers unsure what to do with the results

All of These Can Be

All truth passes through three stages.

Be Open To New Ideas

Second, it is violently opposed.

Third, it is accepted as being self-evident.

Create an educational culture where

Remove the dark secrecy of program design.

Its okay not to have all the answers but not

Be Sure To Get Your Info From

Inform but dont force feed.

Educate, educate, educate.

Practice, Practice, Practice

Be your own guinea pig.

Dont expect perfection.

Make it okay to screw up.

Elevate your leaders.

Educate, educate, educate

Be open to making changes.

Keep It Top of Mind

Does The Body EVER

With Kind Permission of Anatomy Trains

Mobility vs. Stability

Mobility vs. Stability Which One of These Clients Has A

The ability to maintain posture and/or control

The Bad Neighbor Theory

The Bad Neighbor Theory

Postural Control 3 Levels

4 x 4 Matrix For Stability

How Do We Start People Exercising?

My goal is to get all of my clients to a 21. I want all of

3. THERE ARE SPECIFIC FMS EXERCISES WHICH

I havent memorized all the correctives and Im