Monteiro Estêvão Rios, Škarabot Jakob, Vigotsky Andrew D, Brown Amanda Fernandes, Gomes Thiago Matassoli, Novaes Jefferson da Silva
Department of Gymnastics, School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil.
Department of Biology of Physical Activity, University of Jyväskylä, Jyväskylä, Finland.
Int J Sports Phys Ther. 2017 Feb;12(1):94-104.
The Functional Movement Screen (FMS™) is a battery of tests designed to assess movement competency; the overhead deep squat test, specifically, has been shown to be an accurate predictor of overall FMS™ scores. Self-massage (SM) is a ubiquitous warm-up utilized to increase joint range of motion and, therefore, may be effective for improving performance of the overhead deep squat test.
To examine how different doses (30, 60, 90, and 120 seconds) of SM of different areas of the body (plantar fascia, latissimus dorsi, and lateral thigh) affects the score obtained on an overhead deep squat test.
Twenty recreationally active females were recruited to be tested on four occasions: sessions one and two consisted of baseline testing, session three consisted of SM applied to the lateral thigh, and session four consisted of SM applied to the lateral torso and plantar fascia.
In all SM conditions, at least 90 seconds was required for a change in deep squat score from baseline; therefore, it is concluded that SM the lateral torso, plantar fascia, and lateral thigh for 90 seconds or more are effective interventions for acutely improving overhead deep squat scores.
Self-massage appears to be an effective modality for inducing acute improvements in the performance of the FMS™ overhead deep squat in all conditions tested.
2b.
功能性动作筛查（FMS™）是一组旨在评估动作能力的测试；具体而言，过头深蹲测试已被证明是FMS™总分的准确预测指标。自我按摩（SM）是一种常用的热身方式，用于增加关节活动范围，因此可能对提高过头深蹲测试的表现有效。
研究对身体不同部位（足底筋膜、背阔肌和大腿外侧）进行不同时长（30、60、90和120秒）的自我按摩如何影响过头深蹲测试的得分。
招募20名有运动习惯的女性，进行四次测试：第一次和第二次测试为基线测试，第三次测试为对大腿外侧进行自我按摩，第四次测试为对身体外侧和足底筋膜进行自我按摩。
在所有自我按摩条件下，过头深蹲得分从基线开始变化至少需要90秒；因此，得出结论，对身体外侧、足底筋膜和大腿外侧进行90秒或更长时间的自我按摩是急性改善过头深蹲得分的有效干预措施。
在所有测试条件下，自我按摩似乎都是一种能急性改善FMS™过头深蹲表现的有效方式。
2b。
