Understanding the Principles of Functional Training

‘Functional Training’ is a term that has been used dare I say it “loosely” within our industry over the last few years.

So what does the term ‘Functional Training’ really mean?

What I will aim to do in this article is to give you an overview of some of the principles of functional training and how you can apply those principles to improve client performance through exercise prescription.

Let’s first take a look at some of the definitions of functional movement:

  • An exercise continuum involving balance and proprioception, performed with the feet on the ground and without machine assistance, such that strength is displayed in unstable conditions and body weight is managed in all movement planes.
  • Multi-joint, multi-planar, proprioceptively enriched activity that involves deceleration (force reduction), acceleration (force production) and stabilisation; controlled ammounts of instability; and management of gravity, ground reaction forces and momentum.
  • A spectrum of activities that condition the body consistent with its integrated movement/use.

All of these definitons authentically state what functional movement is, but with the growth of new trends within the health and fitness industry we tend to lose site of the application of some of these principles.

To keep things simple, I propose an alternative definition:

Functional Training involves movements which are specific to the task or purpose within a person/s activities of daily living.

Conditioned Athlete vs. Non-Conditioned Athlete

There seems to be a belief that sports activities differ from active daily living and that we should train our conditioned athletes one way and our non-conditioned athletes another way. While this is typically true in terms of power and performance, both activities share some basic features:

  • They involve skillful application of ground reaction forces.
  • Forces are transmitted through the body through a chain reaction.
  • Tasks are performed in 3 dimensional planes of motion.
  • In order to achieve balance and skills needed to perform these tasks, we regularly get into certain postions. As these tasks are performed more reguarly, motor programs and functional adaptions are reinforced.

For these reasons it’s helpful to re-think the traditional distinction between athletic and non-athlethic activities.

Therefore when designing a program we can look at the fundamentals of the type of activity which is being performed by either the conditioned athlete or the non-conditioned athlete. Then we can then determine the role ‘functional training’ will play in either the enhancement of performance or is helpful in improving the overhall quality of life.

Principles of Function

Principle 1 

Function is 3 Dimensional and includes all three planes of movement:

  • Sagittal: Front to Back
  • Frontal: side to side
  • Transverse: Rotational

Principle 2

The physical forces that the body has to contend with are:

  • Gravity
  • Ground Reaction Forces
  • Momentum

Principle 3

Movement is Driven

  • Drivers of the body

Note: For example we would classify the foot as the driver during an anterior balance reach with the foot reaching towards the specified target.

Principle 4

  • Chain Reaction

As 3D movement includes the whole body and involves multiple joints, we must therefore assume that there will be a chain reaction created throughout the body as we deal with the physical forces.

Applying these Principles of Functional Training

As trainers we all have an understanding of exercise prescription and an abundance of different exercises to choose from in our forever expanding tool bag.

However we must understand that it is not the exercise that will determine the success of the movement – it is the movement that will determine the success of our exercise prescription.

I often see clients that have come to me for post-rehabilitation after several weeks of working with a health professional during the acute phase of injury. These clients have mostly had a reduction in pain and are therefore ready to engage in a post-rehabilitative exercise program.

After an initial subjective summary we start to build a picture of the client’s functional health and activity history. An example of this would be a client who sprained their left ankle 6 months ago and received no treatment for that injury. A great one to remember for later on, whilst performing the client’s functional assessment.

A typical functional assessment would include:

  • Gait evaluation
  • Balance Reach
  • Lunge
  • Excursion Tests
  • Other Tests

Staying within our principles of function, let’s take a look at the balance reach assessment.

For example:

Observing the Sagittal Plane Balance Reach

We direct our client to reach their right leg anteriorly and posteriorly at a verticality of ground and at a distance of mid range.

Results

Interestingly during our observation our client shows a limitation in dorsi-flexion through the left ankle complex when reaching the right leg anteriorly.

Exercise Prescription

On completion of our functional evaluation we can review our subjective summary and observation of functional movement before we determine our exercise prescription. The great thing about a functional assessment is that some of the exercises that we use to assess our clients may be also prescribed in our exercise selection.

For example

Balance Reach Observation

Our observation in the sagital plane showed a degree of limitation in dorsiflexion in the left ankle on a anterior reach with the foot as the driver.

Corrective Exercise selection

Balance Reach – Frontal Plane

Frontal plane reach with foot driver working within the ‘threshold of success’ – same exercise selection but alternative plane selected to work on improving the mobility of the ankle complex.

Conclusion

Observing our client’s movement in all three planes of motion may help us to identify a series of limitations in their functional capabilities.

Clients learn new skills in stages so it is important to work with our clients within the ‘threshold of success’. It is important to recognise these stages and to prescribe your exercises accordingly.

Mistakes play an important role in how we learn, as long as we are adhering to the main principles of function and our mistakes are minimal. The trainer must be able to identify those mistakes and be able to provide a solution to enhance our client’s functional capabilities.

References:

  • Mentoring Workshop 2011 Dirk Crafford Orthopaedic Rehab and Performance Consultant and Founder of Functional Health Fitness
  • Santanaj.c. (2000) Functional Training Boca Raton FL: Optimal performance systems

Dean Quirke
Master Dip. Fitness Testing & Sports Therapy, Dip. Exercise Science, BWLA Weight Lifting Coach, Advanced Strength Training AGSHSS Corrective Exercise Level 2, AGSHSS Pre & Post Natal Exercise, AGSHSS Myofascial Trigger Point Release Therapy, CHEK Exercise Coach,NLP & Transformational Coach, GRAVITYPost-rehab Trainer. Dean specialises in corrective exercise, injury prevention, weight management and special populations. Based out of Sydney, Dean’s passions lie within movement and rehabilitation. This has led him on an incredible journey of self discovery and education. Dean believes there is a great need and a requirement to be open-minded and adaptable in order to be successful in this field.
www.holistichealthconcepts.com
Ph: 04 3144 1213  or   Mob: 0431 441 213
“We don’t stop playing because we grow old; we grow old because we stop playing.” – George Bernard Shaw


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Priorities

By Josh Smith

Coming in to a high amount of business growth over the past month and a half has meant that for me, I have had to re-evaluate and re-prioritise my current lifestyle and the direction my current choices are taking me.

Having this discussion with a few friends and clients of mine, it seems that for many people – what they actually want from life, and the current direction that they are going in, are two very different things!

How often do you hear “I wish that my life was better” or “Nothing ever goes my way”, or another, generally as equally miserable, saying along the same lines?

If you had to ask me, I would say that I hear these types of sayings uttered at least 3 to 5 times per week, and I’m sure you would be the same. With the advent of social media and the ease of ‘status updates’, you might even see these sayings 3 to 5 times PER DAY!

Being the type of person I am, I like to challenge these types of people on what they actually mean by their sayings. More often than not I get answers that, when broken down further, relate to discrepancies between how they currently prioritise their life and what is needed to achieve the outcomes they wish for.

So you wish to get paid more? Then while you are at work why spend time playing on social media, reading the newspaper or taking long lunch breaks? In my mind that is not something the boss will pay you extra to do!

In the health and fitness industry, it is imperative we teach our clients to prioritise correctly. In my role as a lifestyle coach and business mentor to personal trainers, I spend hours each week delving into the deeper recesses of my clients minds, uncovering exactly HOW they are currently prioritising and WHERE they need to make changes.

So this week I ask you: are your priorities leading you in the right direction?

  • Are there things you want to achieve; business growth, physical development, or financial gains, that are being hindered by your current subconscious attitudes?
  • Are you spending too much time socialising, procrastinating or focusing on the less important things?
  • Do you find yourself spending major time on minor things?

If so then I urge you to take a deeper look at yourself.

Take some to reflect upon your goals, and start to uncover the behaviours and habits that are impeding your progress towards them. Write them down, remember them, and learn what it is that is taking away from your ideal lifestyle.

Only by knowing what is not good for you, can you develop the behaviours that will be GREAT for you!

Josh Smith
Josh is the Director of Mitise Health & Fitness which offers Personal Training, Nutritional Guidance, Lifestyle Coaching, Personal Development, Corporate Seminars, BootCamps and Boxing Groups. Josh is a qualified CHEK Exercise Coach, CHEK Holistic Lifestyle Coach Level 1 and GRAVITYPersonalTrainer, along with various other qualifications and trainings, and is a very inspirational individual. Mitise (pronounced my-ties) is a word invented by Josh and actually stands for “It is within/in Me“. Check out the spelling of Mitise and you’ll see the connection. Clever huh!

www.mitisehealth.com
twitter.com/MitiseHealth