A classification of exercise, functional training prepares the body
to resume activities performed in daily life. Functional training
originated from rehabilitation programs that duplicated daily movements,
thus allowing patients to return to activity as soon as possible.
Functional training concentrates on four major human activity
requirements:
Coordination
Muscular contractions – including concentric, eccentric,
isometric
Speed of motion
Range of motion
The human body performs a wide variety of movements – walking,
jogging, running, sprinting, jumping, pushing, pulling, stopping,
starting, bending, twisting, turning, lunging and standing. By
applying the core principles of movement to functional training, the
participant is able to focus on the specificity of the desired activity.
In essence, the closer the trained movement is to the specific activity
of daily living (i.e., work, home, kids, yard projects, etc.), the
greater the training will benefit the activity outcome – either in the
form of accomplishment and/or improved performance.
Why functional training versus weight machines?
Standard resistance training machines utilize “fixed” movement
patterns that rarely mimic natural movements. Weight machines
typically focus on single muscle groups rather than engaging secondary
and/or stabilizing muscle groups. By isolating muscles in a
controlled atmosphere, machine-based single joint movement or
“non-functional” strengthening does not address the four major
components of functional training. However, single joint exercises
can help focus on the “weakest link” – specific muscles that need to be
strengthened before patients can attain full functional training status.
Relax – there is still a place in the gym for traditional strength
training! Functional strength training was never meant to replace
it, only serve as a supplement to this form of exercise. Preferred
strength training options that incorporate functional training concepts
include:
Dumbbells
Medicine balls
Cable machines
SWISS/exercise balls
Resistance tubing
Kettlebells
Balance disc/boards
BOSU ball
Functional training benefits
The bonus of functional training is it’s wide range of applications –
from elderly patients, industrial workers, to elite athletes. The
principles remain the same; functional training merely adapts to the
specific activity needs. By properly applying the training
principles to the activity requirements, the benefits of functional
training can be endless.
Increased strength through functional range of motion
Enhanced core stability and control
Increased balance
Increased joint stability
Increased coordination
Increased muscular efficiency
Reduced potential for injury
How does functional training apply to daily living activities?
For example, when designing a stabilization exercise mimicking the
movement from a “seated to standing” position, a “squat” is much more
functional than performing a machine-based leg extension. Using
functional training techniques, how would you prepare for these
activities?
Picking up your child
Carrying bags of heavy groceries
Reaching for something on a high shelf
Running with or after the dog
Going up and down stairs
Assisting a person out of bed
In conclusion, the core principles of functional training allow the
participant to focus on the specificity of the activity to achieve the
greatest amount of training improvement and overall transference of
benefits to daily living.
For additional questions on functional training, other sports
medicine topics or to schedule a FREE Injury Evaluation, call the Aurora
Sports Medicine Hotline™ at (414) 219-7776 or (800) 219-7776.
