| The term functional training is widely used in the | | | | an easier time than the disabled person would. We |
| strength and conditioning field. Functional training can be | | | | need to treat everything as a skill from the most |
| described as training with a purpose in order to | | | | simple to the complex. |
| perform a particular function. This purpose covers a | | | | We train skill first in order to improve neuromuscular |
| wide spectrum and depends on the goals of the | | | | efficiency. Neuromuscular efficiency is a fancy word |
| individual. What may be functional for one person or | | | | for coordination and since this is the fastest adaptation |
| sport may not be for another. With this in mind we | | | | we train it first. In essence we are training movement |
| must always ask, "Why am I training the way I am | | | | patterns that the brain (Central Nervous System) is |
| training." | | | | able to process rapidly, and since the muscles are a |
| Even when we ask the why behind the training we | | | | slave to the brain, you get more efficient recruitment |
| have to be careful as to what is functional and what is | | | | of muscle and this leads to better balance, stability, |
| not. Each person may have a different view on what | | | | movement, and increased flexibility. The first strength |
| functional training is and this can lead to ambiguity. For | | | | adaptations made in the first 8-12 weeks of a strength |
| a bodybuilder looking to acquire lean muscle mass they | | | | training program are due to these neural factors. |
| will consider their training to be functional. Isolation, single | | | | Rather than wait the 8-12 weeks for these neural |
| joint, seated and stabilized/machine movements will be | | | | factors to "kick in" in a strength training program, we |
| a large part of their training. Conversely, a track athlete | | | | train skill movements first as to facilitate this neural |
| or a field sport athlete looking to improve performance | | | | adaptation process, and thus an 8 week head start in |
| will consider their training to be functional. Integrated, | | | | comparison to a traditional strength training approach. |
| compound, ground based, and stability limited | | | | The acquisition of skill represents strength and people |
| movements will be a large part of their training. | | | | can become stronger without adding any additional |
| Santana (2000) states, "A safe definition for functional | | | | muscle and do so in a shorter time. Once we start |
| training is training that conditions the body consistent | | | | using skill to engage muscle systems, the muscles get |
| with its integrated movement and/or use". Even with | | | | bigger and stronger (fires more efficiently) when called |
| the reasoning above it is hard to come up with a | | | | upon repeatedly. |
| concrete definition of what functional training is. | | | | The basic skill movements we train are: Rotation, |
| The term movement skill training is more precise and | | | | squatting, reaching, lunging/stepping, pushing, and pulling. |
| can be defined as training that conditions the body | | | | These movements represent the 4 basic skill |
| through basic skill movements utilizing gravity, | | | | categories: Locomotion, level changes, push/pull, and |
| momentum, ground reaction forces, and 360 degrees | | | | rotation. Santana (2000) refers to these categories as |
| of movement in order to improve stability, balance, | | | | the 4 pillars of human movement. All movements that |
| coordination, strength and power, and most importantly, | | | | we perform on a daily basis, even those in weight |
| reduce the likelihood of injury. Our operational | | | | training fall under this 4 pillar approach. |
| environment consists of gravity, momentum, ground | | | | How can movement skill training benefit you? The first |
| reaction forces, and 360 degrees of movement. | | | | thing to realize is that our bodies are built to move and |
| These are the factors that we deal with on an | | | | are too complex and distinct to be effectively trained |
| everyday basis and those you cannot avoid. | | | | by any machine. Movement skill training trains |
| It is important to keep in mind that everything we do is | | | | movement patterns and not isolated muscles. Training |
| a skill. Skills can range from learning how to get up and | | | | movement patterns allows one to train multiple |
| go to the bathroom, as in the case of a disabled | | | | muscles groups at one time which allows for more |
| person, to reaching down to pick up something off the | | | | results in a shorter period of time. While training |
| floor to high- level situations involving athletes. Whether | | | | movement patterns you are also working your |
| the task is very simple or complex it is still a skill. Let's | | | | stabilizing muscles which are so important to reducing |
| take walking for example. Most of us have no problem | | | | the risk of injury. Machine training and most traditional |
| walking but for someone who is disabled just learning | | | | bodybuilding exercises provide little(artificial stabilization) |
| how to properly walk has to be viewed as a skill just | | | | or no stabilization at all and even though you may get |
| as it would for someone who is not disabled. The only | | | | that "pump" you may not be getting a complete |
| difference is that the person who is not disabled has | | | | workout. |