Functional Training

Overview• Defining Functional Training

• Functional Vs. Traditional Strength Training

• Why Use Functional Training Methods

• Functional Tools

• Exercises

What is Functional Training• Definition of Functional: Designed

for or adapted to a particular purpose

• Characteristics of Functional Training:–Maintenance of your center of gravity over your own base of support (static and dynamic posture)

–Motor recruitment

What is Functional Training• Characteristics of Functional Training:

–Exercises are most functional when they closely resemble a movement pattern that is commonly used in the client’s work or sports activities.

–Isolation to integration–A resistance training method utilizing

bands, balls, weights, tubing, BOSU, stability balls and other unbalanced surfaces to condition the body in an unstable environment.

What is Functional Training• Mulit-joint, multi-planar

proprioceptively-enriched activity that involves deceleration (force reduction), acceleration (force production) and stabilization; controlled amounts of instability; and management of gravity, ground reaction forces and momentum.*

*http://www.nsca-lift.org/HotTopic/download/FunctionalTraining

Functional Vs. Traditional Strength Training

Traditional Strength training– Develops the body by isolating

specific muscle groups. – Often done with the body

unloaded, sitting stationary on a machine while moving one isolated body part through a controlled range of motion, usually in a strict linear, straight ahead motion.

• However…– Important for developing muscle

mass and pure strength

Functional Vs. Traditional Strength TrainingFunctional Strength Training

– Involves the entire kinetic chain by using unstable surfaces and multi-joint exercises.

– Combination of muscle groups are used in conjunction with each other to produce the desired body movement• Focus on movement patterns, not

muscles.• However…

– Should be used in conjunction with traditional strength training methods

Who Should Use Functional Training Methods

• Anyone who gets out of bed in the morning

• Activities of daily living–Usually incorporate entire kinetic chain–A combination of muscle groups are

used in conjunction with each other to produce the desired body movement

–Focus on movement patterns, not muscles

–Tasks are performed briefly and repetitively in multiple plans of motion.

Why Use Functional Training Methods

• More “real-world” carry-over than traditional strength training.

• Exercise tend to stress whole kinetic chain.

• Incorporates the core musculature and helps increase proprioception.

• Brings new dimension into workout/training/rehabilitation sessions.

Functional Training Tools

                                        

                           

                                        

                            

Stability Ball• Also known as a Swiss Ball, Resist-a-Ball, Balance Ball, and Body

Ball • It is a people-sized, inflated rubber ball. • It’s strong enough to sit, lie, and do push-ups on.• It provides an unstable base of support that engages core

muscles and can be used to improve posture and postural awareness during performance of exercises.

• You can perform most upper body and lower body exercises on the ball.

• You can find stability balls at most sporting good stores or any retail store that sells fitness equipment. Expect to pay between $20 and $45 depending on the size and brand you choose.

 

Stability Ball• It can hold up to 600 pounds

• The ball is made with plastic vinyl clad that does not include latex

• An Air Leak In The Stability Ball Cannot Be Repaired With A Patch Kit

• Regularly wipe down your ball with warm soapy water to remove any dirt or residue; do not use harsh chemicals or abrasives with the ball.

• Keep your ball away from excessive heat and sunlight. Although it’s very durable, keep it away from sharp objects.

Stability Ball• Sizing a Stability Ball:

– The standard method for determining proper ball size is by sitting on the ball.

– For most exercise applications, there should be a 90 degree angle at both the hip and knee joints and your thighs should be parallel with the floor when seated on the ball.

Stability Ball Size to Height Recommendations

Ball Size (cm) Maximum Ball Size (inches)

Your Height

45 17 Under 5’

55 21 5’ – 5’ 7”

65 25 5’ 8” – 6’ 2”

75 29 Over 6’ 3”

Medicine Balls• Its rebound qualities enable exercises to be performed

against a solid concrete wall; on a tennis, squash, basketball or netball court; outdoors or in a park.

• With hundreds of exercises, agility drills, strength and power tests, games and skills to choose from, it makes training fun and will keep your client’s highly motivated and coming back for more.

Medicine Balls• The weight of the ball will depend on the individual’s

training age, ability, and sport. • Having a selection of sizes available will enable you to

modify intensity accordingly for strength, speed or power applications.

• 1 to 2 pounds (soccer ball size) is used for speed and agility drills, motor co-ordination, proprioception, body-awareness, sport specific movements and skills testing.

• 6 to 10 pounds (basketball size) has applications for strength, endurance and explosive power (plyometrics).

Medicine BallsWeight In Pounds Ball Weight for

Overhead Use

Ball Weight for

Lateral Use

100-130 2 to 4 pounds 3 to5 pounds

130-160 3 to 5 pounds 4 to 6 pounds

160-190 4 to 6 pounds 5 to 7 pounds

190-210 5 to 7 pounds 6 to 8 pounds

210-up 6 to 10 pounds 8 to 10 pounds

Dyna-Disk and BOSU • Dyna-Disk:

– 14 inches in diameter–  Dyna-Disc can withstand up to 2,000 pounds of

force per square inch–  Made of the same material as a stability ball

• BOSU:– Acronym for both sides up– It is a vinyl dome with a 25 inch platform. There are

two handles on the bottom of the platform.– Can be placed on any surface (i.e. low-pile

carpeting, rubber flooring, or wood surfaces)

BOSU• Gets slippery when someone sweats (use a towel)• Athletic shoes should be worn• Has been tested to be burst resistant at 2800 lbs• It should not be stored in direct sunlight (direct

sunlight will cause the BOSU dome to deform)• A pump comes with the BOSU• You can use it for just about anything including

balance training, cardio, strength training, flexibility, sports conditioning, and core training.

 

Exercise Tubing and Bands• The difference between tubing and bands is that

bands are flat sheets of thin elastic rubber, usually six to eight inches wide, and come with or without a handle, while tubing is round and almost always sold with handles.

• Tubing is easier to use because of the handles (a big plus), plus they tend to last longer than bands.

Exercise Tubing and Bands• Tubes and bands come in different colors to

represent different resistance—higher resistance is accomplished by making the rubber thicker

• Tension in rubber changes as you stretch it

• The mechanical stretch properties of elastic vary based on thickness, age of the rubber, how much it is used, how quickly it is stretched, and other factors, and so it's difficult to quantify with certainty the "weight" of each tube or band that you stretch.

Exercise Bands

Exercise Tubing

Color Resistance Level

Yellow Light

Green Medium

Red Heavy

Blue Very Heavy

Black Ultra Heavy

TRX-Suspension Trainer

• A. Equalizer Loop

• B. Main Strap

• C. Adjustment Tabs

• D. Cam Buckles

• E. Handles

• F. Foot CradlesF.

TRX-Suspension Trainer• TRX will safely

support users of up to 350lbs

• TRX Door Anchor must be used on solidly constructed doors

Guidelines While Using the TRX• Posture

– Engage core and maintain neutral spinal alignment

• No Slack– TRX should never hang loose while in use

• No Sawing– TRX is not a pulley, avoid sawing motions

• No Scraping – Never allow straps to rub against arms in

order to stabilize.

Six Position Relative to the TRX

1. Facing the anchor point– Supine Rows

2. Facing away from the anchor point– Chest Press

3. Sideways to the anchor point– Lateral Trunk Flexion

Six Position Relative to the TRX4. Prone

– Push Ups

5. Supine – Supine Hamstring Curl

6. Laying Sideways – Side Plank

TRX Progressions

1. Staggered stance– For beginners use a shallow angle

2. Wide stance– Move into a deeper angle

3. Narrow stance (feet together)– Same angle as #2

4. Staggered stance– Move into an even deeper angle