Functional Movement Screen (FMS) Review: Discover Top 8 Benefits

Written by Type A Training

June 22, 2024

Functional Movement Screen (FMS) is a comprehensive assessment tool that evaluates an individual’s movement patterns, identifies limitations, and helps develop efficient corrective exercise programs. FMS was introduced in 1998 by Gray Cook and Lee Burton to measure movement functionality in high school athletes. Since then, it has gained popularity among coaches, trainers, and therapists worldwide.

The primary goal of FMS is to identify potential areas of concern and asymmetry that may lead to injury or decreased performance. It consists of seven tests that challenge an individual’s mobility, stability, and overall movement quality. By addressing these limitations early, FMS allows for customized training strategies and targeted corrective exercises that cater to an individual’s needs.

Key Takeaways

  • FMS provides a structured and repeatable method for assessing movement patterns
  • The screen helps identify strengths, weaknesses, and potential pain points in an individual’s movement abilities
  • FMS contributes to injury prevention, performance enhancement, and customized training strategies.

Understanding Functional Movement Screen (FMS)

The Functional Movement Screen (FMS) is a widely-used screening tool designed to assess your movement patterns and identify any limitations or imbalances. By analyzing how you perform specific exercises, FMS aims to pinpoint areas where you may be at higher risk of injury. With this information, a trained professional can then develop customized training programs to address these issues, ultimately improving your athletic performance and reducing the chances of injury.

The FMS consists of seven individual tests, each examining a different aspect of your mobility, stability, and overall movement. These tests are:

  1. Deep Squat
  2. Hurdle Step
  3. In-Line Lunge
  4. Shoulder Mobility
  5. Active Straight Leg Raise
  6. Trunk Stability Push-Up
  7. Rotary Stability

During the assessment, you’ll be scored on a scale of 0 to 3 for each test, with 3 being the highest possible score. The scores for all seven tests will be combined for a total score out of 21. Typically, a lower total score indicates a higher risk of injury, while a higher score suggests better overall functional movement.

It’s important to note that the FMS is not meant to diagnose specific problems or replace a full musculoskeletal evaluation. Instead, it serves as a useful tool to identify potential areas of concern and help guide your future training.

When it comes to interpreting your FMS results, your scores can provide valuable insight into your movement quality and injury risk. However, it’s crucial to consult with a qualified professional, such as a physical therapist or strength and conditioning specialist, to discuss the findings and develop appropriate training strategies.

Overall, the Functional Movement Screen can be an excellent tool to assess your movement patterns and address any limitations or imbalances. By incorporating FMS into your fitness routine, you can work towards improving your athletic performance and reducing your risk of injury.

Components of FMS

Functional Movement Screen (FMS) is a screening tool used to evaluate an individual’s movement patterns and identify potential areas of risk for injury. It focuses on foundational movements, symmetry, and stability. In this section, you will learn about the major FMS exercises and how they are scored and interpreted.

Major FMS Exercises

FMS consists of seven different exercises that assess your functional movement patterns:

  1. Deep Squat: This exercise evaluates your lower body strength, mobility, and stability while performing a squat.
  2. Hurdle Step: An assessment of your ability to maintain stability while moving through a single-leg stance position.
  3. In-Line Lunge: This exercise examines your hip and core stability, lower body strength, and overall balance during a lunge movement.
  4. Shoulder Mobility: A test to check your upper body flexibility and range of motion in the shoulder joint.
  5. Active Straight Leg Raise: Assessing the flexibility and strength of your hamstrings and lower back.
  6. Trunk Stability Push-Up: A test for your core strength and spinal stability during a push-up motion.
  7. Rotary Stability: Evaluating your ability to maintain balance and control while performing a rotational movement.

Scoring and Interpretation

Each of the seven FMS exercises is scored on a scale of 0 to 3, with specific criteria for each exercise. The scores are then summed up to calculate the total score. Here’s a brief explanation of the scoring system:

  • Score 0: Pain experienced during the movement
  • Score 1: Inability to perform the movement pattern correctly
  • Score 2: Able to perform the movement pattern with some compensation
  • Score 3: Able to perform the movement pattern without any compensation or issues

Aside from the total score, FMS also highlights any symmetry discrepancies between the left and right sides of the body – as such imbalances may increase the risk of injury.

By understanding your FMS scores in each exercise and identifying any asymmetries, you can work on improving your movement system and address potential weaknesses. This will ultimately lead to better performance and a reduced risk of injury. Remember, always consult a qualified professional to help you interpret your FMS results and create a suitable plan to enhance your functional movement patterns.

Reliability and Validity of FMS

The Functional Movement Screen (FMS) is a popular diagnostic tool used by professionals to assess the quality of movement patterns and identify potential risk factors for injury in athletes and non-athletes. One of the key aspects you should consider when evaluating the effectiveness of FMS is its reliability and validity. In this section, we will explore these factors and their implications for the use of FMS as an injury prediction tool.

Reliability refers to the consistency of the FMS scores when measured repeatedly by the same or different raters. Two types of reliability measures are often considered: intra-rater and inter-rater reliability. Intra-rater reliability measures the consistency of scores given by a single rater, while inter-rater reliability refers to the agreement between different raters. Various studies have demonstrated that the FMS has excellent inter-rater and intra-rater reliability with intraclass correlation coefficients ranging from 0.93 to 0.99. This means that you can trust the scores to remain consistent even if assessed by different professionals or at different times by the same professional.

Validity pertains to the accuracy of the FMS as an injury prediction tool or its ability to measure the intended construct, which is the quality of movement patterns. While some studies have shown that participants with FMS composite scores of ≤14 had a higher likelihood of injury, there are still concerns regarding the overall validity of the assessment. This implies that while FMS can be helpful in identifying some potential injury risks, it may not cover all aspects necessary for a comprehensive evaluation of an individual’s movement quality.

In summary, the FMS demonstrates good reliability with excellent intra-rater and inter-rater consistency, but there are ongoing discussions surrounding its overall validity for injury prediction. As a user of FMS, it is essential to keep these factors in mind while implementing the diagnostic tool in your assessment processes.

8 Ways A Functional Movement Screen Can Be Useful

A Functional Movement Screen (FMS) is a beneficial tool for athletes and fitness enthusiasts alike. It helps assess an individual’s movement patterns and identifies any potential limitations or imbalances. Let’s explore how FMS can be useful in various aspects of your fitness journey:

  1. Identify movement limitations and potential risks: As FMS assesses your mobility and stability, it can help you understand your body’s specific areas of weakness. This knowledge allows you to address these issues before they lead to injuries or discomfort.
  2. Improve athletic performance: By identifying and correcting movement limitations, you will enhance your overall movement efficiency. Consequently, better movement patterns can lead to improved performance in your chosen sport or physical activity.
  3. Guide exercise programming: After an FMS assessment, professionals can design a tailored exercise program to address any identified limitations. This specialized program will help you progress at a pace suited to your needs and goals.
  4. Track progress: The FMS can be performed multiple times, allowing you to monitor your progress over time. It can show you how your training or corrective exercises have positively impacted your mobility and stability.
  5. Prevent injuries: By addressing movement imbalances, you can reduce the risk of injuries occurring during training or competitions. Proper movement patterns ensure that your body is better equipped to handle the stresses of physical activity.
  6. Facilitate rehabilitation: For those recovering from injuries, FMS can be an essential component in the rehabilitation process. It can help identify imbalances that could hinder recovery or cause new issues.
  7. Enhance communication with fitness professionals: The FMS provides a common language for you and your fitness professional to discuss your movement patterns. This mutual understanding allows for more informed conversations regarding your training and progress.
  8. Evidence-based, reliable tool: Research has demonstrated that FMS is a reliable assessment tool and can be used with confidence by fitness professionals and clients alike.

Incorporating a Functional Movement Screen into your fitness routine can be a game-changer. It allows you to identify, address and overcome movement limitations, helping you achieve your athletic goals and maintain a healthy, balanced body. Give it a try and experience the benefits firsthand.

1. Structured Method

The Functional Movement Screen (FMS) provides a structured method to assess fundamental movement patterns in individuals. This screening tool was initially developed to evaluate movement patterns in high school athletes, but has since expanded to accommodate a diverse range of fitness levels and ages.

FMS consists of seven movements, each scored on a scale of 0 to 3. The scoring system is as follows:

  • 0 = Pain during movement
  • 1 = Failed movement pattern
  • 2 = Passed but with some compensations
  • 3 = Passed with no compensations

The total maximum score is 21, with average scores ranging between 13 and 15. The tests focus on functional movement patterns, mobility, and core stability, allowing for comprehensive assessment of an individual’s movement capabilities.

One of the key benefits of the FMS’s structured method is its ability to help practitioners reliably track clients’ progress. Since the method is standardized, clients can be retested over time to assess their improvement. This also makes it easier for coaches to detect any new movement dysfunctions that may arise.

The FMS not only identifies dysfunctional movement patterns but also offers corrective exercises to help individuals improve their movement quality. As such, the FMS serves as a comprehensive screening and corrective exercise system. However, it is important to remember that the FMS is not a diagnostic tool, but rather a rating and ranking device that highlights areas that require attention or improvement.

In conclusion, the Functional Movement Screen provides a structured method that allows coaches and fitness professionals to assess clients’ movement patterns comprehensively. This tool enables practitioners to track progress over time and to correct any dysfunctional movement patterns more effectively.

2. Repeatable

The Functional Movement Screen (FMS) is designed to be a repeatable assessment, allowing both practitioners and clients to monitor progress over time. As a standardized tool, the FMS can be utilized at various intervals (e.g., monthly, quarterly, or annually) to gauge improvements or the emergence of any new dysfunctions in your movement patterns Repeatable.

By using a consistent scoring system that ranges from 0 to 3 – with 0 indicating pain during movement, 1 signaling a failed movement pattern, 2 representing a passed movement with some compensations, and 3 marking a passed movement with no compensations – FMS enables comparisons between scores obtained in different assessment sessions. This consistent evaluation process helps you identify improvements in your movement patterns and rectify any issues before they become problematic.

The repeatability of FMS also allows you to set personal benchmarks and goals for improvement. For instance, if you score a 1 on any of the screens, your primary focus should be to achieve a score of 2 by implementing corrective exercises Functional Movement Screening: the Use of Fundamental Movements As an Assessment. This gradual improvement in movement patterns can be consistently tracked through repeated FMS assessments, guiding you in your journey towards a more functional and balanced body.

Moreover, the standardized nature of FMS enables reliable comparisons among different raters. Even with minimal training, professionals can efficiently administer the screen and produce scores that agree with those of other trained professionals Efficacy of the functional movement screen: a review. This adds to the credibility and versatility of the FMS, making it a valuable resource for assessing and improving an individual’s functional movement capabilities.

In conclusion, the ability to repeat FMS assessments makes it an invaluable tool for monitoring progress and implementing corrective exercises. By consistently evaluating your movement patterns, you can enhance your overall functionality, prevent injuries, and achieve a more balanced and healthy body.

3. Pain Identification

One of the most significant benefits of the Functional Movement Screen (FMS) is its ability to identify the root cause of pain during various movement tests. By pinpointing compromised movement areas, practitioners can determine the likely sources of pain that could be affecting your performance. Improved pain identification techniques are essential in preventing injuries and ensuring your optimal functioning during physical activities.

Utilizing a simple, ordinal grading system, the FMS is able to capture movement pattern quality and screen movement competency in uninjured individuals. This is important since it allows for a proactive approach to injury prevention and helps in identifying potential issues that may not be apparent in other testing methods.

When scoring during an FMS assessment, a score of zero is given if you experience pain at any time during the testing process. This necessitates further assessment, emphasizing the need to address the underlying issues causing the pain. For example, certain issues related to motor control, mobility, and stability can be identified using the FMS, which could be affecting your pain and movement experiences.

In summary, the FMS helps in pain identification by revealing the root cause of pain in various movement tests. By identifying compromised movement areas and addressing the underlying issues, FMS contributes to a proactive approach to injury prevention and can enhance your overall physical performance. By incorporating the Functional Movement Screen into your fitness routine, you can more effectively identify pain sources, increase your movement capabilities, and ultimately become a more competent athlete or fitness enthusiast.

4. Identifies Strengths and Weaknesses

The Functional Movement Screen (FMS) is a valuable assessment tool that helps practitioners assess your movement patterns, enabling them to identify your strengths and weaknesses. In just 10 minutes, the FMS can provide valuable insights into your mobility, stability, and coordination. By understanding these aspects, practitioners can adjust your training regimen to account for any weaknesses and capitalize on your strengths.

The FMS assessment is not diagnostic, but it is highly effective at revealing patterns and limitations in your movement. Once these are identified, you will be assigned corrective exercises to target any weak movement patterns, allowing you to train with greater confidence and a reduced risk of injury. The ultimate goal of the FMS is to help you safely progress towards a higher level of performance.

FMS can also be easily adapted to large testing settings, such as industrial environments, colleges, or high schools – where it’s not feasible to spend 10 minutes on each individual assessment. In such cases, practitioners can set up multiple testing stations, allowing several athletes to be assessed simultaneously. To facilitate this process, connected devices, like iPads, can be used to quickly and efficiently record and analyze the assessment data.

Incorporating FMS into your training regimen can significantly improve your overall performance by providing a clear understanding of your movement strengths and weaknesses. Armed with this knowledge, you and your practitioner can work together to optimize your training and help you reach your highest potential.

5. Injury Prevention

One of the key benefits of the Functional Movement Screen (FMS) is its potential for injury prevention. By incorporating FMS into your training routine, you can identify and address any mobility and stability issues that may increase your risk of injury. By working on these areas, you can improve your overall fitness and functional movement quality.

FMS focuses on assessing your mobility and core stability, which are critical components of injury prevention. For example, the deep squat and hurdle step tests evaluate your lower body mobility, helping you uncover any limitations that may contribute to injuries during your workouts. When you improve your mobility and range of motion, you can more effectively execute functional movements without straining your body.

Another major focus of FMS is the evaluation of stability – the ability to maintain control of your body movement and posture. Tests such as the trunk stability push-up and rotary stability assess your core and overall stability. By identifying and correcting any weaknesses or imbalances, you can enhance your body’s ability to withstand the physical demands of exercise and daily life, reducing the chances of injury.

FMS is a valuable tool not only for those engaging in regular fitness programs but also for people looking to enhance their functional training. Functional movements are everyday tasks that require a mix of mobility and stability, such as lifting, reaching, or bending. Incorporating FMS into your routine can help you improve these movements and prevent injuries, both in and out of the gym.

Moreover, FMS can be beneficial for individuals going through rehabilitation or physical therapy. By working with a certified professional who uses FMS, you can target specific muscle imbalances, mobility restrictions, and stability issues, speeding up your recovery and preventing further injuries.

In summary, incorporating the Functional Movement Screen into your training can help you identify and address potential risk factors for injury, improve mobility and stability, and enhance your overall functional movement quality. By addressing these issues, you can reduce the likelihood of injuries and enjoy a more active, fulfilling life.

6. Athletic Performance

Functional Movement Screen (FMS) can play a significant role in improving your athletic performance. As an evaluation tool, FMS identifies specific weaknesses and imbalances in your movement patterns, offering valuable insights to optimize training and minimize injury risks.

Many professional athletes, including those in the NFL, have used FMS as part of their performance testing regimen. The screen consists of seven individual tests, such as deep squat, hurdle step, in-line lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability. By identifying areas of asymmetry and limitation, you can focus on targeted exercises and interventions to address these concerns.

To enhance your athletic performance, consider implementing these strategies, based on FMS findings:

  • Strength training: Focus on building muscle strength to support and maintain proper movement form and stability.
  • Flexibility training: Increase your range of motion and joint mobility by incorporating stretching exercises.
  • Balance exercises: Improve symmetry and coordination through drills that challenge your stability and control.

Research has demonstrated that physical intervention programs, when designed based on FMS assessments, may lead to significant improvements in FMS scores. As your FMS scores rise, you’ll likely experience enhancements in mobility, strength, and stability, which contribute to better athletic performance.

In summary, by incorporating Functional Movement Screen into your training routine, you can better identify potential limitations and address them with targeted interventions. This personalized approach will ultimately support your journey as a professional athlete, promoting optimized performance and a reduced risk of injury.

7. Corrective Exercise Planning

The Functional Movement Screen (FMS) is a valuable tool that can help you identify and address dysfunctional movement patterns. By evaluating your performance in a series of movement tests, FMS can pinpoint areas where you might be prone to injury or performance deficits. One significant benefit of this screening process is the ability to plan corrective exercises specifically tailored to your needs.

Corrective exercise planning refers to designing personalized programs aimed at improving the dysfunctional or asymmetric movement patterns identified in your FMS assessment. This process is essential because it targets the root cause of your movement issues and helps to restore balance and functionality in your body.

Once your FMS assessment has identified the areas that require improvement, a qualified professional will devise a corrective exercise plan tailored to your specific needs. This plan will typically incorporate a mix of exercises and techniques that focus on the following key components:

  • Mobility: Enhancing joint mobility and flexibility to optimize your range of motion.
  • Stability: Strengthening core muscles to provide a stable foundation for efficient movement.
  • Balance: Improving neuromuscular coordination to increase overall balance and stability.
  • Strength: Developing muscular strength and endurance to sustain functional movement patterns.

A well-designed corrective exercise plan will integrate these components to form a comprehensive approach to resolving your movement imbalances. Here’s an example of a corrective exercise routine you might follow:

  1. Begin with mobility exercises that target your specific limitations, such as foam rolling or stretching techniques.
  2. Progress to stability exercises like planks or bird dog variations to help stabilize your core musculature.
  3. Incorporate balance exercises, such as single-leg stance or lunge variations, to foster better neuromuscular coordination.
  4. Finally, integrate strength exercises to solidify your newly improved movement patterns and prevent the recurrence of imbalances.

By consistently following your corrective exercise plan, you can effectively address the issues highlighted in your FMS assessment and pave the way for a healthier, more functional movement experience. Don’t hesitate to engage a qualified professional to help you create and implement a corrective exercise program tailored to your unique needs and goals.

8. Customized Training Strategies

When it comes to fitness, there is no “one size fits all” approach. Your individual goals, fitness level, and lifestyle all play a role in your training strategy. One popular method for creating customized training strategies is the Functional Movement Screen (FMS). Not only can it help identify movement limitations, but it can also serve as a basis for personalized exercise selection, volume, and intensity adjustments.

By incorporating the FMS into your routine, you can address any weaknesses, imbalance, or mobility issues before structuring a training regimen. This can help reduce injury risk and lead to more effective workouts. The FMS consists of seven tests, each evaluating different aspects of fundamental movements such as squatting, lunging, pushing, and rotating. Your performance in each test can help pinpoint specific areas that require improvements or adjustments to your exercise selection.

Once you identify your movement limitations, it’s time to tailor your training. Some parameters to consider:

  1. Exercise selection: Choose exercises that address your specific weaknesses and improve your FMS scores. For instance, if you struggle with squat mobility, incorporate mobility drills and mobility-focused strength exercises.
  2. Volume: Determine the number of sets and repetitions you perform based on your current fitness level, goals, and exercise selection. Gradually increase the volume as you make progress.
  3. Intensity: Adjust the intensity of your training by modifying the load (weight) or complexity of the exercises. Always prioritize proper technique and control over heavy loads.
  4. Progression: Regularly reassess your FMS scores to track improvement and make modifications to your training plan as needed. As you progress, introduce new exercises, increase volume, or adjust intensity.
  5. Rest and recovery: Adequate rest and recovery are essential for optimal results. Plan for rest days and ensure you’re getting enough sleep, proper nutrition, and utilizing recovery techniques, such as stretching or foam rolling.

Remember, the primary goal of incorporating FMS into your customized training strategy is to ensure you’re building a solid foundation of functional fitness and reducing injury risk. By considering these factors and making adjustments based on your needs, you can create a training program that supports your health, fitness, and lifestyle goals.

Challenges and Controversies in FMS

As you explore the Functional Movement Screen (FMS), it’s important to be aware of the challenges and controversies related to its application in various populations. One of the main concerns in implementing FMS is the potential for misinterpretation of pain, weaknesses, and asymmetries that may arise during testing.

While FMS aims to identify functional limitations and dysfunctions, it may not always be sensitive enough to detect subtle differences in movement patterns. For instance, dancers who typically exhibit a much greater range of movement might experience unique physical demands that the FMS might not adequately identify. This can lead to an inaccurate assessment of injury risk or performance potential.

The FMS scoring system’s reliance on fundamental movements might overlook certain complexities involved in sport-specific actions, creating potential gaps in the evaluation process. Additionally, some critics have questioned the validity of the factor analysis methodology used to develop the FMS scoring system.

As you consider implementing FMS in your training or assessment program, it’s essential to keep in mind the potential challenges:

  • Misinterpretation of pain, weaknesses, and asymmetries during testing
  • Insufficient sensitivity to detect subtle differences in movement patterns for all populations
  • Limited evaluation of sport-specific movements
  • Questions surrounding the validity of factor analysis methodology

Addressing these challenges may require a more comprehensive approach, combining the FMS with other evaluation tools and expert guidance, to ensure a well-rounded assessment of your movement patterns and injury risk.

Research and Resources for FMS

When looking to understand the benefits of the Functional Movement Screen (FMS), there are various research articles and resources available. Renowned experts such as Gray Cook and Lee Burton have played significant roles in developing this movement assessment tool. You can find valuable research articles on platforms such as PubMed and Google Scholar.

The FMS has undergone extensive research to establish its efficacy in evaluating movement patterns. One such study identified the limited ability of FMS to predict athletic performance, while finding moderate scientific evidence supporting the tool’s ability to predict injury risk in team sports.

As a practitioner, you can explore various FMS-based intervention programs that have been effective in improving general motor quality. These interventions primarily focus on identifying and addressing compensatory fundamental movement patterns and asymmetrical movement patterns.

In addition to articles and studies, there are other resources available for learning about and implementing FMS in your practice. Online forums, webinars, and instructional videos can provide valuable insights from other professionals in the field.

By exploring the available research and resources, you can ensure a confident, knowledgeable, and well-informed approach to incorporating the FMS into your practice.

Frequently Asked Questions

What are the advantages of using the Functional Movement Screen?

The Functional Movement Screen (FMS) helps you identify movement patterns that may lead to injuries, improve overall athletic performance, and optimize your training program. By identifying your strengths and weaknesses, FMS allows you to focus on the areas that need improvement, leading to a more balanced and efficient movement. The top 5 benefits include injury prevention, performance enhancement, individualization of training, quantification of progress, and determination of readiness.

What does an FMS evaluation involve?

An FMS evaluation consists of 7 individual tests that assess functional movements such as the deep squat, hurdle step, in-line lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability. Each test is scored from 0 to 3, with higher scores indicating better movement patterns.

How do the 7 FMS tests contribute to improved athletic performance?

By performing the 7 FMS tests, you can identify any functional limitations, asymmetries, or movement compensations that may be hindering your athletic performance. By addressing these issues with targeted exercises and corrective strategies, you can improve your functional movement, reduce the risk of injury, and enhance overall performance.

What is the key objective of the Functional Movement Screen?

The primary goal of FMS is to identify areas of mobility and stability deficiency in asymptomatic active individuals that may be overlooked with traditional testing methods. By addressing these deficiencies early on, you can reduce injury risk and enhance athletic performance.

What types of issues does it identify?

FMS identifies functional limitations, asymmetrical movement patterns, and compensatory movements that may increase your risk of injury or hinder your athletic performance. These issues can be addressed with targeted exercises and corrective strategies to improve your overall functional movement.

Why is FMS certification considered beneficial?

FMS certification equips professionals with the knowledge necessary to administer FMS tests accurately and design effective corrective exercise programs for their clients. Certified practitioners can confidently help clients improve their movement patterns, prevent injuries, and enhance performance.

How often should it be administered?

FMS screening frequency may vary depending on factors such as athletic goals, training program progression, and injury history. Generally, it is advisable to perform FMS evaluations periodically to assess changes in movement patterns, track progress, and tailor corrective exercises accordingly. Your coach or trainer can better guide you on specific timelines based on your needs.

How does the Functional Movement Assessment differ from FMS testing?

While both tests aim to identify movement deficiencies and potential injury risks, the Functional Movement Assessment (FMA) focuses more on observed movement patterns during specific functional tasks. FMS, on the other hand, assesses basic fundamental movements to determine overall stability, mobility, and symmetry.

Which FMS test is crucial for evaluating hip extension?

The Active Straight Leg Raise (ASLR) test is an essential component of FMS for evaluating hip extension. This test assesses the athlete’s ability to separate hip extension from lumbar extension while maintaining core stability. Proper hip extension is crucial for preventing lower back pain and optimizing athletic performance.

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