1. Muscles are the largest sensory organs in the human body
- Arthur Steinhaus, Physiologist
***More than half of the axons in the muscle nerves are sensory,
and most of the body mass is composed of muscle

2. Motor Pools: All motor neurons that innervate fibers within the
Same muscle constitutes a motor pool

3. Size Principle: States that within a single motor pool the motor neuron
will be recruited in order of ascending size, the smallest first
and the largest last, regardless of any type of effort
Properties of a Motor Neuron:
Slow
Fast
Soma diameter 49
Micrometers 53
Minimum firing sequence
1.0
Impulse per second
1.4
Membrane area
249
323
Threshold Depolarization
14.4
Millivolts
18.5

4. High Probability theory:
Slow motor units: small in size
Fast fatigue resistant: moderate size
Fat Fatigable units: Largest

5. “Your as young as the flexibility of your spine”
-Yogi Bhajan
Spinal cord: Spinal cord receives sensory information and makes a
decision as to the appropriate response at that time:
Think of it as interpreting the total ensemble of afferent information,
as opposed to receiving input from each sensory receptor

6. To sensory information from periphery then a wide range of useful and
Central Pattern generation (Spinal Automaticity): If spinal cord has access
To sensory information from periphery then a wide range of useful and
Highly adaptable motor tasks can be performed without input from the brain
White Matter: Ascending and descending Axons (Contains few cell bodies)
Grey Matter: Contains Cell bodies, Axons and Dendrites
Motor pools: All

7. Mechanoreceptors: Provide CNS with the kinematics and
Kinetic state of movement (muscle spindle, GTO, etc.) Detects
Changes in muscle length, force, and pressure
All modes of sensory information in some way feed into the
motor system and thus can initiate, modulate, and control to
varying degrees the execution of a motor task

8. Activation Threshold as per size Principle:
Net excitatory current needed to reach the activation threshold of a motor neuron is inversely related to the total surface area of the membrane of the motor neuron

9. Action potentials can be identified by the similarity in their
amplitude and shape.
I.e. Larger motor units generate higher amplitude action potentials
because the signal is derived from more muscle fibers
Depolarization ocurs on the smaller motor neurons 1st

10. Changes in recruitment order:
Eccentric movements cause a recruitment order change to select fast
motor units in preference to the more excitable slow motor units
Why?
1. AP threshold reaches maximum easier to force generation
of eccentric movements (minimum 5-10 Hz; maximum 25to 35 Hz)
2. Cross sectional diameter is greater in size than slow motor units

11. Athlete: Lucia Begley

12. Functional Patterning
FMS Algorithm
Mobility
Motor Control
Functional Patterning
ASLR
Rotary
Stability
Inline lunge
Shoulder
mobility
Hurdle step
Trunk stability
Push-up
Deep Squat

13. Corrective exercise system for FMS
I.D. corrective pattern
Mobility Competency
Static Motor Control Competency
Dynamic Motor Control Competency
Performance
Motor control is behavioral driven

14. Breathing

15. “Do not add fitness to dysfunction”
-Brett Jones
Remove the negative:
Address asymmetry and dysfunction found in screening
Remove those exercises from the routine that will challenge
dysfunctional patterns
Red Light movements:
1. ASLR: hip hinging (deadlift, KB swings)
2. Shoulder mobility: Overhead work, pressing
3. Rotary stability: 1 arm dumbbell snatch and kettle bell swing
4. Trunk stability push-up: pressing, symmetrically loaded closed
kinetic chain exercises
5. Inline lunge: lunges, full Get-up, split stance squat
6. Hurdle step: single leg exercises, full get-up
7. Deep squat: squat and variations to squatting

16. Mobility: Hip mobility assisted strap stretch
ASLR
ASLR screening
Mobility: Hip mobility assisted strap stretch
Static Motor Control: Half kneeling w/
Rotation
Dynamic Motor Control: Double deadlift
W/RNT
Strength: Single Leg double arm KB
Deadlift

17. Shoulder mobility screening
Mobility: Rib grab t-spine rotation
Static Motor Control: Shoulder packing drills
Dynamic Motor Control: Half Turkish get-up
Strength: Bench press single arm with dumbbell

18. Spinal Flexion clearing test
Rotary Stability
Spinal Flexion clearing test
Mobility: Active straight leg raise with core activation
Static Motor Control: Quadruped rock with core activation
Dynamic Motor Control: Upper and lower body rolling
Strength: Pull from single leg supported

19. Trunk stability push-up screen
Mobility: Hip flexor stretch from half kneeling
Static Motor Control: Mountain climbers
Dynamic Motor Control: Half push-up
Strength: Push-up resisted

20. Trunk stability push-up screen
Mobility: Hip flexor stretch from half kneeling
Static Motor Control: Mountain climbers
Dynamic Motor Control: Half push-up
Strength: Push-up resisted

21. Ankle mobility screening
Inline Lunge
Ankle mobility screening
Mobility: Bretzel
Static Motor Control: Leg lock bridge (Cook hip lift)
Dynamic Motor Control: Lunge with RNT
Strength: Split squat double arm down

22. Mobility: Leg lowering 1 and 2
Hurdle step
Hurdle step screen
Mobility: Leg lowering 1 and 2
Static Motor Control: Chop from single leg supported on chair
Dynamic Motor Control: Core engagement single leg stance
Strength: Step up Double arm up

23. Mobility: Wall sit with reach
Deep squat
Deep squat screen
Mobility: Wall sit with reach
Static Motor Control: Press from tall kneeling
Dynamic Motor Control: Squat with RNT
Strength: Squat Double leg Arm down