FAQ
Answers to the most frequently asked questions about ROM Coach
Training Questions
The Movement Age assessment is a comprehensive self-assessment of your flexibility and mobility that gives you a simple score called your Movement Age. Complete the assessment and you'll receive a score that tells you that you move the same as, older or younger than your actual chronological age. The tests were carefully selected to reflect movements important to everyday life and test every joint in your body.
Based on your Movement Age you'll be recommended specific routines to address your particular deficiencies that will help you move and feel younger than your age.
Flexibility is passive while mobility is active. Think of flexibility as your ability to be bent, while mobility is your ability to bend.
Lying on your back and having someone lift your leg up until your hamstrings get tight is an example of flexibility.
Lying on your back and lifting your own leg up using your hip flexors until your hamstrings get tight is an example of mobility.
If we don't use it, we lose it.
Mobility training is to a lifetime of pain-free movement as cardio is to a healthy heart and lungs and strength training is to strong muscles and bones.
Whether your goal is to move freely and without pain or you're a high-performance athlete looking for peak performance in your sport, proper mobility training is necessary and the ROM Coach app is like having a mobility coach in your pocket.
The great thing about the exercises in ROM Coach are that they meet you where you are - if you're totally out of shape then you might not be able to achieve as great a range of motion as someone in really good shape (or vice versa!), but you'll still be able to perform the exercises.
With consistent practice, you WILL improve!
In fact, if you're out of shape, ROM Coach is a great place to start before any other intense workouts i.e. Bodyweight HIIT classes, strength training, playing sports etc. because in ROM Coach you work on the fundamentals of human movement that apply to every other activity and sport.
Rest as little as 15 seconds for a quick reset up to 1 minute if your muscles need a bit more time to recover.
For exercises that are new to you, take advantage of the rest period by reviewing the video before starting your next set. Proper form matters.
I suggest redoing the Movement Age assessment every 3 months (quarterly) to every 6 months.
At a bare minimum, wait 8 weeks before redoing it because you'll want to give yourself the chance to fully complete a Recommended Routine for any issues the assessment identifies, so you have the opportunity to pass something that you previously failed.
Just remember that the goal of ROM Coach isn't necessarily to train you so you can pass every test, but to make exercising for movement health and longevity a regular part of your life and by doing so, you will move and feel younger than your age.
ROM stands for Range of Motion, which is the available range that a joint can move.
For the full (and growing) glossary where you'll find definitions for the terms and acronyms used in the ROM Coach app, click here.
Reps are prescribed and programmed in a progressive fashion and shown only inside Routines after they've been added to your Calendar.
This is because the real value of the app lies not in doing an exercise or workout once, but in repeating it over time in a progressive fashion, forcing your body to adapt and improve.
However, if you're really interested in seeing Reps inside Single Exercises and Routines when browsing them in the Library, leave your request (or Vote it up if it already exists) on the ROM Coach Feature Ideas board here.
NOTE that you'll need to create an account separate from your ROM Coach app account to vote or add your own feature ideas.
Yes Checkout our Tutorials Page here
Tech Questions
We'd definitely love to hear your idea(s)!
Just send a message through the Contact form or email us directly at hey@rom.coach.
Don't be shy now, we love hearing from you guys.
Yes, there are voiceovers for all exercise videos - this was a common feature request on our Feature Ideas board and we've delivered!
If you can't hear any audio, tap on the video as it's playing and tap on the volume/speaker 
icon to toggle it on. And of course, make sure your phone's volume is up.
Movement Age assessment videos do not have a voiceover as it's unnecessary for this purpose.
The ROM Coach app is free to download and gives you a full taste of our training methodology and access to all app features, without any annoying ads.
You also have the option to upgrade to the premium version of the app. Upgrading unlocks your ability to view every exercise in the Library, favourite exercises and routines and add an unlimited # of routines to your calendar.
Shoot an email to us at hey@rom.coach telling us you'd like your account and data deleted and we'll get it done then let you know as soon as we have.
Glossary
4 Pillars to Pain-Free Movement: form the foundation of the Precision Movement method to finding and fixing the root causes of pain; if any pillar is lacking it will eventually result in compensation, imbalance, pain and tissue damage:
- Tissue Quality: all tissues including muscle, tendon, ligament, cartilage and bone must be of good quality
- Activation: all muscles should have the ability to activate (contract) and contribute to movement
- Alignment: proper alignment, both static (at rest) and dynamic (during movement) must be used
- Active Range of Motion (ROM): sufficient active range of motion for the movements you do in your life and sport is required to participate in life and sport without overloading certain tissues
ABCs: the ABCs of Precision Movement are basic principles that should be applied to every exercise taught unless otherwise specified:
- Alignment - neutral alignment and posture
- Breathing - relaxed, natural breathing without breath holding
- Control - perform movements slowly without momentum
Active Self-Myofascial Release (ASMR): a core technique of the Precision Movement method, ASMR techniques involve self-massage using the hands or tools combined with activation of the antagonist (opposite) muscle groups to those being massaged for example activating the glute max when releasing the hip flexors; activating the antagonists relaxes the muscles being massaged via reciprocal inhibition increasing effectiveness of tissue mobilization
Closed Chain Movement: a movement where the distal limb is stationary and the body moves e.g. squats and pushups - the feet or hands are fixed on the ground while the body moves around them
Open Chain Movement: a movement where the proximal limb moves and the body is stationary e.g. leg extensions and bench press - the feet or hands move as the body remains stationary
Dissociation (DIS): Dissociation techniques are powerful for activating sleepy muscles and to break habitual, ingrained movement and activation patterns to "clean the slate" for restoration of healthy and functional patterns
End Range Expansion (ERE): ERE techniques are used to improve active range of motion by not only lengthening the tissue restricting the targeted range of motion but also building strength in the muscles that enter, exit and stabilize that range of motion
Functional Integration (FI): FI techniques are those used to ensure transfer of rehab and mobility work to sport, the gym and everyday life; often include closed chain movements based on the fundamental movement patterns as well as more complex movements and movement sequences
Fundamental Movement Patterns (FMP): multi-joint (compound) movement patterns that form the basis of almost every movement we perform in sport and everyday life including the squat, lunge, hinge, push, pull, twist and locomotion (crawling, walking, running etc)
Movement and/or Activation Pattern (M/AP): term used to describe a movement and/or activation pattern that creates the movement; a movement pattern is what is seen e.g. hip flexion, knee flexion; an activation pattern is the description of what muscles are active to create the pattern e.g. gluteus maximus activation during a squat
Multi-Joint Muscle: a muscle that crosses two or more joints e.g. the biceps brachii crosses the shoulder and elbow joints
Neutral Alignment: refers to the position of a joint in the anatomical position
Neutral Posture: refers to the natural position of the spine where the ear canal, centre of the shoulder and centre of the hip line up vertically while maintaining the natural curves of the spine (lumbar spine = lordosis, thoracic spine = kyphosis, cervical spine = lordosis)
Planes of Motion: refers to the 3 different axes (x, y, z) that we can move in; the sagittal plane includes movements like your arms swinging like a soldier; the frontal plane includes movements like lifting your arms straight out to the sides; the transverse plane includes movements like rotating your head to look behind you; movement can occur in one or any combination of planes
Is there something else you're not clear about?
Submit it to us via the Contact Us form and Coach E will define it and add it to the list!
Still have a question?
VISIT THIS LINK to submit your issue via our support form and we'll get back to you as soon as possible (usually within a business day).
Credits
Made possible with the support of Ontario Creates
