Communities everywhere are making a good effort when it comes to being more active, but the word active has to be put into a better perspective when considering overall movement. First, it’s important to have fun and be safe because without these factors it will be difficult to be inspired to be consistent; continuity means vitality. Secondly, we don’t’ want to move with no purpose. Do we drive our cars with the intent of having no destination? So what sense would it make to unconsciously move with no goal. Physical activity and exercise involves movement, but are not the same thing. Physical activity is defined as any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase over resting energy expenditure (4). Exercise is planned, structured, and repetitive bodily movement done to improve or maintain physical fitness (4). If exercise physical fitness, then what improves physical activity or exercise? This question can be answered by understanding that everything we do has a purpose, or function. Have you ever noticed the number of people walking, running, or jogging? What is their goal, purpose, function, or task for moving that way? The benefits of physical activity and exercise are numerous, but how to train most effectively and efficiently is a challenge (3). The best approach to this conundrum is the use of Functional Training.
Functional Training focuses on true neuromuscular function during human movement, and movements are task driven (3). Juan Carlos Santana, one of the leaders in functional training education, formulated the “Four Pillars” of human movement: Standing and Locomotion, Level changing in the body’s center of mass, Pushing and Pulling, and Rotation, which focuses on the whole body as a unit and not in parts (5). It’s always important to consider risk stratification and levels of progression when attempting any exercise program (4), but since the neuromuscular system is being trained and not muscles this is excellent for anyone because the intensity is controlled so that it’s fun and engaging enough to prevent someone from being discouraged. Using bodyweight is always the best course because this internal loading helps the central nervous system (CNS) prepare for other modalities, or external loading with other types of weight (5). Performing movements in different directions: Sagittal (forward and backward), Frontal (side to side), and transverse (rotation and diagonal movements) are foundational to functional training because it mimics movement in daily living that involve the completion of tasks. We are used to completing objectives, or tasks in our daily life and this gives us a good feeling of accomplishment, self worth, and value. The same holds true in functional training because performing a set of movements to accomplish a goal will help you not only reach goals in fitness, but develop a pattern to reach goals in daily living relating to finances, relationships, family, education, occupation, etc. Functional training focuses on integrative programming that enhances other training styles, which increases overall quality of life.
Remember, Functional Training is the “gateway” to effective and efficient movement. It is useful in prehabilitative and rehabilitative applications, and very “user friendly” for all ages and interests. Injury prevention and improvement of daily living activities (DLA) are goals that are always achieved when performing functional movements. Functional training is a fresh take that overcomes tradition, and puts the focus on the most important factor: Purpose! So the next time you decide to exercise or engage in physical activity, ask yourself; What is your function?
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1. Farrey, Tom. Physical Literacy: Developing a Plan for the United States. Sports &Society-The Aspen Institute (Washington, D.C.). 26 February 2015. Web Pdf. 01 May 2015.
2. Howard, Rick. Developing Athleticism is the C.O.R.E of Positive Youth Development. NSCA Coach. 2014; 1(2): 4-5.
3. King M, Stanforth D. 10,000 Workouts In 10 Minutes: Movement-based Programming. ACSM’s Health & Fitness J. 2013; 17(1): 8-14.
4. Pescatello, Linda S. ACSM’s Guidelines for Exercise Testing and Prescription (9th ed). Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2014.
5. Santana, Juan Carlos. Functional Training: Breaking the Bonds of Traditionalism. Boca Raton, FL: Optimum Performance Systems, 2000.
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