10/3/11

Module  3:  
Assessment  

The  IFAST  Assessment  

•  Posture/Alignment  
–  Kendall  
•  Isola=ve  Core  Tests    
(McGill)  
•  Integrated  Core  Tests  

Anterior  Pelvic  Tilt  

•  AKA  –  Lower  Crossed  

Syndrome  
•  Pelvis  Level  to  10  Degrees  
of  APT  
•  Short/S=ff:  
Hip  Flexors,  Spinal  
Erectors  
•  Long/Weak:  
External  Obliques,  Glutes,  
Hamstrings,  Rectus  
Abdominus  

1  
 10/3/11  

Posterior  Pelvic  Tilt  

•  Opposite  of  Lower  

Crossed  
•  Short/S=ff:  
External  Obliques,  Glutes,  
Hamstrings  
•  Long/Weak:  
Psoas,  Spinal  Erectors  

Sway  Back  

•  Posterior  Pelvic  Tilt  +  

Anterior  ShiY  of  the  
Pelvis  
•  Short/S=ff:  
Hamstrings  
•  Long/Weak:  
Psoas,  External  Obliques  
•  LONG  Kyphosis  

Rib  Posi=on  –  Rib  Flare?  

2  
 10/3/11  

Prone  

Prone  

Supine  -­‐  Breathing  

•  Tests:    
Breath/Inner  Core  Func=on  
•  Quan=ta=ve:  
N/A  
•  Qualita=ve:  
Belly  Should  Move  Faster  
and  Further  Than  Chest  

3  
 10/3/11  

Defining  Neutral  Spine  

•  3-­‐Points  of  Contact  

–  Back  of  the  Head  
–  Upper  Back  
–  Buaocks  
•  Lordosis  Shouldn’t  be  
too  Large  (Hand  Width)  
•  PVC  Pipe  is  Your  Best  
Friend!  

Back  Extension  

•  Tests:    
Posterior  Core  Endurance  
•  Quan=ta=ve:  
2  minutes  
•  Qualita=ve:  
Neutral  Spine  
Hips  Extended  

Front  Plank  

•  Tests:    
Anterior  Core  Endurance  
•  Quan=ta=ve:  
2  minutes  
•  Qualita=ve:  
Neutral  Spine  (3-­‐points)  
Hips/Knees  Extended  
Chest  Out  
Elbows  Underneath  
Shoulders  

4  
 10/3/11  

Side  Plank  

•  Tests:    
Lateral  Core  Endurance  
•  Quan=ta=ve:  
90  seconds  EACH  
•  Qualita=ve:  
Neutral  Spine  (3-­‐points)  
Hips/Knees  Extended  
Hips  Up  
No  Rota=on  

Push-­‐ups  

•  Tests:    
Dynamic  Core  Stability  
•  Quan=ta=ve:  
N/A  
•  Qualita=ve:  
Neutral  Spine  (3-­‐points)  
Hips/Knees  Extended  
Moves  as  a  Unit  (Core  Delay)  

Push-­‐ups  –  Core  Delay  

5  
 10/3/11  

Squat/DeadliY  

Four  Phases  of  Core  Training  

1.  Founda=onal  Stability  
2.  Isola=ve  Core  
3.  Integrated  Core  
4.  Sports/Performance  Specific  

Four  Phases  of  Core  Training  

Don’t  think  of  these  as  separate  parts….  

1.  Founda=onal  Stability  

2.  Isola=ve  Core  

3.  Integra=ve  Core  

4.  Sports-­‐Specific  

6