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FUNCTIONALFUNCTIONAL
TRAININGTRAININGWhat defines Functional Exercise or Movement Patterns?
What Considerations does Functional Programming Require?
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Functional TrainingFunctional Training
Integrated, multi-planar movements that involvejoint acceleration, stabilization, and deceleration,with the intent of improving movement ability, corestrength, and neuromuscular efficiency.
Capable of operating or functioning, or capable ofserving the purpose for which it was intended.
- Websters Encyclopedia (2nd edition 1996)
movements or exercises thatimprove ones ability
to complete their activities of daily living (ADLs)with greater efficiency and effectiveness.
functionalis relative
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ProgrammingProgramming
IssueIssue:
Traditional TrainingTraditional Training
Functional TrainingFunctional Training
Focus upon bodybuilding techniques Less emphasis on kinetic chain integration
Program DesignProgram Design
Inappropriate ProgrammingInappropriate Programming
Lack neuromuscular efficiency Lack core stabilization
Appropriate ProgrammingAppropriate Programming
Facilitate motor learning, NM adaptations,
core stabilization, and joint integrity Progressively challenging NM and
proprioceptive systems
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Functional TrainingFunctional Training
Another emerging trend:
Inclusion of static postural and kinetic chain assessment
and programming as the framework for effectiveresistance training (the straighten before you
strengthen notion)
Address correctable compensations, dysfunctions and
core stabilization
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Functional TrainingFunctional Training
GuidelinesGuidelines
Traditional movements focus upon: Force production
Joint isolation and single plane movements Often utilize external stabilizers such as chairs, benches,
etc.
Functional programs focus more upon: Force reduction (deceleration of joints) Multi-joint and multi-planar movement Recruit bodys stabilizers & neutralizers to facilitate
movement
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Functional TrainingFunctional Training
Balanceand Stabilization
Stabilization - ability of joint agonists / antagonists to
co-contract and maintain supporting or non-moving joints
position during movement. Achieving this position is
termed balance Progression: program variable manipulation
1. Supported to unsupported or destabilized
2. Bilateral to unilateral
3. Fixed Lever to free moving lever Include training skill-related parameters, neural
pathways, and dynamic movements simultaneously
Inclusion may add an element of creativity and
enjoyment
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Elements of Physical FitnessElements of Physical Fitness
Skill RelatedSkill Related Health RelatedHealth Related
Agility Balance Coordination Speed Power Reaction Time
Aerobic fitness Flexibility
Body Composition Muscular Strength Muscular Endurance
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Functional TrainingFunctional Training
Many ADLs involve multi-joint, multi-planar, dynamicpatterns necessitating force transfer between extremities
Success is contingent upon the synergistic function ofthe cores neuromuscular pathways, suggesting trainingfor balance, proprioception, and force control
Weak and de-conditioned core exacerbates low backinjury potential against dynamic / ballistic forces. Aconditioned core:1. Improved movement efficiency
2. Improved muscle balance and coordination
3. Increased postural strength and control
4. Increased strength and flexibility across the lumbar, pelvic andSacro-Iliac joint
5. Minimized energy losses, improving force transfer
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Functional TrainingFunctional Training
Trainers often make the mistake of introducing corestabilization exercises after some degree of resistancetraining has already occurred. This would be similar to
strengthening the foundation of the building after havingconstructed several floors
Postural exercises and stretches, and basic corestabilization exercises are an essential component to anyinitial program
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Functional TrainingFunctional Training
Core Programming GuidelinesCore Programming Guidelines
1st phase: Core Stabilization: Movements involve fewer reps, low-moderate intensity,
progressively longer duration.
Objective: Intrinsic stabilization, improved neuromuscular control 2nd phase: Core Strengthening:
Movements more dynamic, utilizing specific ROM versus BW orexternal resistance, in all planes of movement
Objective: Muscle strengthening, movement integration
3rd phase: Core Power:1. Forces generated and transferred at real-time speed.
2. Objective: Mimic ADLs
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Functional TrainingFunctional Training
Core Programming GuidelinesCore Programming Guidelines
Progression within each phase (program variablemanipulation):
Decreasing the base of support Reducing the points of contact Increase duration (static movements) Static to dynamic movement patterns Simple to more complex movement patterns Increase repetitions (dynamic movements) Slow to fast / ballistic movement patterns (mimic ADLs) Low force production to high force production
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Functional TrainingFunctional Training
Remember, the goals of functional training are to:
Train movement patterns, not isolate muscles (integrate,not isolate)
Not to develop aesthetically pleasing muscles, butrather, to help your clients better meet the demands ofdaily life activities
Emphasize quality of movement over the quantity ofmovement
Finally, functional training is always relative, specific toFinally, functional training is always relative, specific toevery individuals Activities of Daily Livingevery individuals Activities of Daily Living
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Contact Information:
Fabio Comana American Council on Exercise
Manager of Certification and ExamDevelopment
Email: [email protected]
http://www.acefitness.org/index.cfm