Functional Training
Buzz words, aren’t they great! Ask three different fitness experts what functional training is and you will probably get three different answers. Functional training, integrated training or optimal training are terms used almost interchangeably. These terms are used by personal trainers, athletic trainers, yoga instructors, pilates instructors, and even group fitness instructors. Widely used, functional training is often misunderstood and more often misused.
Everybody has different physical demands and different ideas on what is an operable ability to meet those requirements. All of us are athletes to some degree; the only variable is the degree or difficulty of the requirements. For example a professional athlete needs to prepare themselves for the most strenuous aspect of their particular sport or event while a grandmother needs to perform at her best during her daily activities along with being able to play with her grandchildren occasionally without endangering herself.
In order to maximize or achieve whatever level of physical expertise we feel applicable for our specific use we need to consider the factors that play the greatest role in performance.
Agility (flexibility, mobility, stability)
Cardiovascular and respiratory capacity
Power (strength and speed)
Training techniques and technology
Skill (neuromuscular coordination and efficiency) - Skills can be improved by training the specific skill to be learned. Examples would be shooting baskets, throwing darts, bowling, skiing, etc. Each activity has its own neuromuscular pathway; therefore, practice should be the skill(s) to be used. The repetitive movement will create a stronger more efficient movement. Having a trainer or coach that understands the movement and can provide superior technique, will help to advance the skill more completely. Perfect practice makes perfect skills!
Agility (flexibility, mobility, stability) is a factor that can be influenced positively by functional training. A well designed program that includes activity specific drills can improve general conditioning and operable ability. The basic rule to keep in mind when doing agility exercises is “What is the goal?” Having a grandmother run a military obstacle course may not be functional.
Cardiovascular and respiratory capacity is possibly the most misunderstood and overworked factor in the fitness industry. How much cardiovascular and respiratory capacity does the average person really need? “What is the goal?” Where does the optimal cardiovascular and respiratory capacity end and the damage to joints and connective tissue begin? There is a trade off that needs to be recognized. In most cases cardio and respiratory capacity can far exceed the body’s ability to withstand a constant regime of extended repetitive movement. Cardio and respiratory capacity is an important part of total fitness but carried to extremes it can actually defeat the primary goal. Cross training is functional to reduce stress on the body and can make the process more enjoyable.
Power (strength and speed) The most traditional power training method is resistance training. Within resistance training there is free weight training which is dependent on gravity. For example, a bicep curl has the greatest resistance when the weight is perpendicular to the floor; there is very little resistance on the biceps in the bottom or top positions. Then there are the variable resistance machines that are based on the strength curve of the muscle or muscle group involved within a specific movement. Then there are a host of variations with different types of weighted apparatus (medicine balls, kettle balls, the pilates reformer, body bars, etc.) along with a host of variations with the strength curve principle (bands, cables, air resistance, water resistance etc.) If the primary goal is to increase power the strength curve principle is superior because it provides a constant resistance through the movement.
Power consists of two factors – (strength and speed). Conventional speed training is resistance training with speed and light resistance. Speed and strength discussions can become exceedingly technical when all the key physiological functions of various body components are considered. Within the scope of this discussion only fast twitch and slow twitch muscle fibers are applicable to a basic understanding of power. The average person has approximately 60% fast twitch muscle and 40% slow twitch muscle fiber. Depending on the type of exercises there can be changes in fiber composition. Endurance type training can cause a gradual transformation from fast to slow twitch muscle fiber. Strength type exercises have a reverse effect. This gradual transformation has limitations but the goal is to develop more fast-twitch muscle fiber to increase power.
Techniques and technology; Resistance training with weights started with the ancient Greeks and has had some variations but the principles remained the same until variable resistance machines were introduced in the early 1960’s. The next real development was in the early 1970’s. A different type of training developed in Eastern Europe. The stretch – shortening cycle or Jump training, later known as Plyometrics used drills which linked strength with speed of movement. Plyometrics is now recognized as an advanced type of power exercise but is not functional for most of the population due to safety limitations and potential injuries. Some of the physiological principles that apply to plyometrics can help to understand the next real advancement. The faster a muscle is stretched the more force is activated when the muscle contracts. The stretch, or myotatic, reflex responds to the rate at which a muscle is stretched and is among the fastest in the human body. Advanced vibration technology, the latest advancement in technology also activates the stretch reflex and is called “tonic vibration”. These processes are not the same they both cause an increase in power. The primary difference for our purposes is that advanced vibration technology is safe for most users and works at a much faster rate. Another interesting advantage of advanced vibration technology is that it also improves neuromuscular coordination, (because it stimulates the nervous system) improves flexibility and stability, increases circulation, plus other positive side effects.
Interested in functional training? – advanced vibration technology provides so many advantages that all that is left is cardio respiratory capacity, specific skills, and how to use the extra time that is available. The magic pill is not here yet, but for now, there is nothing even close to advanced vibration technology.