Functional training

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Functional training is a classification of exercise which involves training the body for the activities performed in daily life.

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Functional Strength Training

Functional Strength Training is a fitness approach designed to enhance the body's ability to perform everyday movements with ease and efficiency. Unlike traditional strength training that isolates specific muscle groups, functional training focuses on exercises that mimic real-life activities, such as lifting, squatting, and climbing. By engaging multiple muscles and joints simultaneously, functional strength training aims to improve overall body coordination, stability, and strength. Core exercises like squats, lunges, push-ups, and planks are commonly used, as well as tools like kettlebells, resistance bands, and medicine balls.

Functional strength training is highly beneficial for improving daily life performance, reducing the risk of injury, and increasing flexibility and balance. It also provides a time-efficient workout by targeting multiple muscle groups at once, making it ideal for individuals seeking practical fitness solutions. This form of training is accessible to all fitness levels, from beginners to athletes, and can be adapted with bodyweight or added resistance, offering a comprehensive way to enhance functional fitness and overall health. [1]

Origins

Functional training has its origins in rehabilitation. Physical and occupational therapists and chiropractors often use this approach to retrain patients with movement disorders. Interventions are designed to incorporate task and context-specific practice in areas meaningful to each patient, with an overall goal of functional independence. [2] For example, exercises that mimic what patients did at home or work may be included in treatment in order to help them return to their lives or jobs after an injury or surgery. Thus if a patient's job required repeatedly heavy lifting, rehabilitation would be targeted towards heavy lifting, if the patient were a parent of young children, it would be targeted towards moderate lifting and endurance, and if the patient were a marathon runner, training would be targeted towards re-building endurance. However, treatments are designed after careful consideration of the patient's condition, what he or she would like to achieve, and ensuring the goals of treatment are realistic and achievable.

The goal of functional training is to modify or create workouts that make it easier and without injuries for people to carry out daily tasks. [3] When more muscles are utilized during a functional training activity, the body uses more oxygen—roughly one liter for every five calories of energy burned. [4]

In the context of bodybuilding, functional training involves mainly weight bearing activities targeted at the core muscles of the abdomen and lower back. Fabio Martella wrote that most fitness facilities have a variety of weight training machines that target and isolate specific muscles. As a result, the movements do not necessarily bear any relationship to the movements people make in their regular activities or sports.

In rehabilitation, training does not necessarily have to involve weight-bearing activities but can target any task or a combination of tasks that a patient is having difficulty with. Balance training, for example, is often incorporated into a patient's treatment plan if it has been impaired after injury or disease.

Evidence

Rehabilitation after stroke has evolved over the past 15 years from conventional treatment techniques to task specific training techniques which involve training of basic functions, skills and endurance (muscular and cardiovascular). [5] Functional training has been well supported in evidence-based research for rehabilitation of this population. [5] [6] [7] It has been shown that task specific training yields long-lasting cortical reorganization which is specific to the areas of the brain being used with each task. [7] Studies have also shown that patients make larger gains in functional tasks used in their rehabilitation and since they are more likely to continue practicing these tasks in everyday living, better results during follow-up are obtained. [5] [6]

Equipment

Some options include:

In rehabilitation however, equipment is mainly chosen by its relevance to the patient. In many cases equipment needs are minimal and include things that are familiar and useful to the patient.

Cable machines

When creating a piece of Universal Gym Equipment in the 1950s, Harold Zinkin improved Jack LaLanne’s invention of the cable machine. [8] Cable machines, also known as pulley machines, are large upright machines, either with a single pulley, or else a pulley attached to both sides. They allow an athlete to recruit all major muscle groups while moving in multiple planes. Cable machines also provide a smooth, continuous action which reduces the need for momentum to start repetitions, provide a constant tension on the muscle, peak-contraction is possible at the top of each rep, a safe means of performing negative repetitions, and a variety of attachments that allow great flexibility in the exercises performed and body parts targeted. [9]

Components of a functional exercise program

To be effective, a functional exercise program should include a number of different elements which can be adapted to an individual's needs or goals: [5]

See also

Related Research Articles

Hemiparesis, also called unilateral paresis, is the weakness of one entire side of the body. Hemiplegia, in its most severe form, is the complete paralysis of one entire side of the body. Either hemiparesis or hemiplegia can result from a variety of medical causes, including congenital conditions, trauma, tumors, traumatic brain injury and stroke.

<span class="mw-page-title-main">Physical fitness</span> State of health and well-being

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan.

<span class="mw-page-title-main">Pilates</span> Physical fitness system

Pilates is a type of mind-body exercise developed in the early 20th century by German physical trainer Joseph Pilates, after whom it was named. Pilates called his method "Contrology". It is practiced worldwide, especially in developed countries such as Australia, Canada, Germany, South Korea, New Zealand, the United Arab Emirates, the United Kingdom, and the United States. Pilates uses a combination of around 50 repetitive exercises to spur muscle exertion. Each exercise flows from the "five essentials": breath, cervical alignment, rib and scapular stabilization, pelvic mobility, and utilization of the transversus abdominis. Each exercise is typically repeated three to five times. As of 2023, over 12 million people practice Pilates.

The primary goals of stroke management are to reduce brain injury and promote maximum patient recovery. Rapid detection and appropriate emergency medical care are essential for optimizing health outcomes. When available, patients are admitted to an acute stroke unit for treatment. These units specialize in providing medical and surgical care aimed at stabilizing the patient's medical status. Standardized assessments are also performed to aid in the development of an appropriate care plan. Current research suggests that stroke units may be effective in reducing in-hospital fatality rates and the length of hospital stays.

<span class="mw-page-title-main">Exercise ball</span> Type of ball

An exercise ball is a ball constructed of soft elastic, typically in 5 diameters of 10 cm increments, from 35 to 85 cm, and filled with air. The air pressure is changed by removing a valve stem and either filling with air or letting the ball deflate. It is most often used in physical therapy, athletic training and exercise. It can also be used for weight training.

<span class="mw-page-title-main">Exercise equipment</span> Consists of one or more items and is used for applying a sport

Exercise equipment is any apparatus or device used during physical activity to enhance the strength or conditioning effects of that exercise by providing either fixed or adjustable amounts of resistance, or to otherwise enhance the experience or outcome of an exercise routine.

Hypertonia is a term sometimes used synonymously with spasticity and rigidity in the literature surrounding damage to the central nervous system, namely upper motor neuron lesions. Impaired ability of damaged motor neurons to regulate descending pathways gives rise to disordered spinal reflexes, increased excitability of muscle spindles, and decreased synaptic inhibition. These consequences result in abnormally increased muscle tone of symptomatic muscles. Some authors suggest that the current definition for spasticity, the velocity-dependent over-activity of the stretch reflex, is not sufficient as it fails to take into account patients exhibiting increased muscle tone in the absence of stretch reflex over-activity. They instead suggest that "reversible hypertonia" is more appropriate and represents a treatable condition that is responsive to various therapy modalities like drug or physical therapy.

Abdominal exercises are a type of strength exercise that affect the abdominal muscles. Human abdominal consist of four muscles which are the rectus abdomens, internal oblique, external oblique, and transversus abdominis. When performing abdominal exercises it is important to understand the effects, functions, the types of exercises, and think about how to perform this exercise safely.

<span class="mw-page-title-main">Outline of exercise</span> Overview of and topical guide to exercise

The following outline is provided as an overview of and topical guide to exercise:

<span class="mw-page-title-main">Leg extension</span> Resistance weight training exercise

The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The leg extension is an isolated exercise targeting one specific muscle group, the quadriceps. It should not be considered as a total leg workout, such as the squat or deadlift.

<span class="mw-page-title-main">Bodyweight exercise</span> Strength-training exercise to provide resistance against gravity

Bodyweight exercises are strength training exercises that use an individual's own weight to provide resistance against gravity. Bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance. Such strength training has become more popular among recreational and professional athletes. Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting and balancing. Movements such as the push-up, the pull-up, and the sit-up are among the most common bodyweight exercises.

<span class="mw-page-title-main">Fly (exercise)</span> Strength training exercise

A fly or flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Flies are used to work the muscles of the upper body. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles . Due to this leverage, fly exercises of all types have a large potential to damage the shoulder joint and its associated ligaments and the tendons of the muscles connecting to it. They should be done with caution and their effects first tested while using very light weights; which are gradually incremented after more strength is gained.

<span class="mw-page-title-main">Balance (ability)</span> Ability to maintain the line of gravity of a body

Balance in biomechanics, is an ability to maintain the line of gravity of a body within the base of support with minimal postural sway. Sway is the horizontal movement of the centre of gravity even when a person is standing still. A certain amount of sway is essential and inevitable due to small perturbations within the body or from external triggers. An increase in sway is not necessarily an indicator of dysfunctional balance so much as it is an indicator of decreased sensorimotor control.

Aquatic therapy refers to treatments and exercises performed in water for relaxation, fitness, physical rehabilitation, and other therapeutic benefit. Typically a qualified aquatic therapist gives constant attendance to a person receiving treatment in a heated therapy pool. Aquatic therapy techniques include Ai Chi, Aqua Running, Bad Ragaz Ring Method, Burdenko Method, Halliwick, Watsu, and other aquatic bodywork forms. Therapeutic applications include neurological disorders, spine pain, musculoskeletal pain, postoperative orthopedic rehabilitation, pediatric disabilities, pressure ulcers, and disease conditions, such as osteoporosis.

Although they vary in particulars, polymyositis, dermatomyositis and inclusion body myositis are idiopathic inflammatory myopathies (IIM) primarily characterized by chronic inflammation of human skeletal muscle tissue that ultimately causes the necrosis of muscle cells. This degeneration leads to muscle tissue wasting, weakness and fatigue among other serious effects. Until recently, exercise has been avoided as a type of therapy, and even forbidden due to the risk of triggering or amplifying inflammation. However, several studies have been conducted to test this assumption and have shown that aerobic exercise as well as resistance training can maintain and even improve quality of life for IIM-affected individuals without increased inflammatory response.

When treating a person with a spinal cord injury, repairing the damage created by injury is the ultimate goal. By using a variety of treatments, greater improvements are achieved, and, therefore, treatment should not be limited to one method. Furthermore, increasing activity will increase his/her chances of recovery.

<span class="mw-page-title-main">Weightlifting</span> Sport or exercise

Weightlifting or weight lifting generally refers to physical exercises and sports in which people lift weights, often in the form of. People engage in weightlifting for a variety of different reasons. These can include: developing physical strength; promoting health and fitness; competing in weightlifting sports; and developing a muscular and aesthetic physique.

<span class="mw-page-title-main">Barre (exercise)</span> Form of physical exercise

Barre is a form of physical exercise, usually conducted in group classes in gyms or specialty studios. It is distinguished from other group fitness activities by its use of the ballet barre and its incorporation of movements derived from ballet. These classical dance movements and positions are combined with those drawn from yoga and pilates, and other equipment is sometimes used in addition to the barre, such as resistance bands, yoga straps, exercise balls, and hand weights. Barre classes typically focus on small, pulsing movements with emphasis on form, alignment and core engagement. Participants hold their bodies still while contracting specific, targeted sets of muscles in isometric exercises. Repetitions tend to be high, range-of-motion small, and weights, when used, light. Barre classes focus on the lower body and core, developing strength and flexibility from the ankles up though the calves, knees, thighs, glutes and abdominals. Holding muscles in contraction for extended periods frequently leads to them shaking as they fatigue. This is particularly true of thighs, as the quadriceps tire.

<span class="mw-page-title-main">Gyrotonic</span> Exercise method

Gyrotonic, also known as the Gyrotonic Expansion System, is a system of exercise that was developed by Juliu Horvath in the 1980s. It is centered around enhancing spinal movement in three dimensions, which not only focuses on increasing the functional mobility of the spine but also building the strength and flexibility of the muscles surrounding it. It focuses on using spiral and circular patterns to move the body in all three planes: frontal, sagittal, and horizontal. The system consists of two complementary exercise methods - the Gyrotonic and Gyrokinesis Methods.

References

  1. ↑ "Everything to Know About Functional Strength Training - FitFunctionally.com". 2024-06-29. Retrieved 2024-10-10.
  2. ↑ O'Sullivan, Susan B. (2007). Physical Therapy 5th Edition. glossary: F.A. Davis Company. p. 1335. ISBN   978-0-8036-1247-1.
  3. ↑ Cannone, Jesse (2003-11-04). "Functional training" . Retrieved 2007-08-26.
  4. ↑ Fitness, Core Health & (2021-01-06). "8 Benefits of Functional Training". Core Health & Fitness. Retrieved 2023-05-02.
  5. 1 2 3 4 Timmermans, A. A.; Spooren, A. I. F.; Kingma, H.; Seleen, H. A. M. (2010). "Influence of Task-Oriented Training Content on Skilled Arm–Hand Performance in Stroke: A Systematic Review". Neurorehabilitation and Neural Repair. 24 (9): 219–224. CiteSeerX   10.1.1.881.7173 . doi:10.1177/1545968310368963. PMID   20921325.
  6. 1 2 Blennerhassett, J. & Dite, W. (2004). "Additional task-related practice improves mobility and upper limb function early after stroke: A randomised controlled trial". Australian Journal of Physiotherapy. 50 (4): 858–870. doi:10.1016/S0004-9514(14)60111-2.
  7. 1 2 "Upper extremity interventions" Archived 2011-07-10 at the Wayback Machine , Evidence-based review of stroke rehabilitation
  8. ↑ "An Introduction to the Cable Machine / Fitness / Equipment". www.fitday.com. Retrieved 2023-05-02.
  9. ↑ "Functional Fitness Training And Yoga". www.Uluyoga.com. Retrieved 2023-05-03.
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