Functional Training - treinamento funcional

8/14/2019 Functional Training - treinamento funcional

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FUNCTIONALFUNCTIONAL

TRAININGTRAININGWhat defines Functional Exercise or Movement Patterns?

What Considerations does Functional Programming Require?
http://www.acefitness.org/index.cfm


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Functional TrainingFunctional Training

Integrated, multi-planar movements that involvejoint acceleration, stabilization, and deceleration,with the intent of improving movement ability, corestrength, and neuromuscular efficiency.

Capable of operating or functioning, or capable ofserving the purpose for which it was intended.

- Websters Encyclopedia (2nd edition 1996)

movements or exercises thatimprove ones ability

to complete their activities of daily living (ADLs)with greater efficiency and effectiveness.

functionalis relative


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ProgrammingProgramming

IssueIssue:

Traditional TrainingTraditional Training


Focus upon bodybuilding techniques Less emphasis on kinetic chain integration

Program DesignProgram Design

Inappropriate ProgrammingInappropriate Programming

Lack neuromuscular efficiency Lack core stabilization

Appropriate ProgrammingAppropriate Programming

Facilitate motor learning, NM adaptations,

core stabilization, and joint integrity Progressively challenging NM and

proprioceptive systems


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Another emerging trend:

Inclusion of static postural and kinetic chain assessment

and programming as the framework for effectiveresistance training (the straighten before you

strengthen notion)

Address correctable compensations, dysfunctions and

core stabilization


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GuidelinesGuidelines

Traditional movements focus upon: Force production

Joint isolation and single plane movements Often utilize external stabilizers such as chairs, benches,

etc.

Functional programs focus more upon: Force reduction (deceleration of joints) Multi-joint and multi-planar movement Recruit bodys stabilizers & neutralizers to facilitate

movement


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Balanceand Stabilization

Stabilization - ability of joint agonists / antagonists to

co-contract and maintain supporting or non-moving joints

position during movement. Achieving this position is

termed balance Progression: program variable manipulation

1. Supported to unsupported or destabilized

2. Bilateral to unilateral

3. Fixed Lever to free moving lever Include training skill-related parameters, neural

pathways, and dynamic movements simultaneously

Inclusion may add an element of creativity and

enjoyment
http://www.acefitness.org/index.cfmhttp://www.acefitness.org/index.cfm


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Elements of Physical FitnessElements of Physical Fitness

Skill RelatedSkill Related Health RelatedHealth Related

Agility Balance Coordination Speed Power Reaction Time

Aerobic fitness Flexibility

Body Composition Muscular Strength Muscular Endurance


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Many ADLs involve multi-joint, multi-planar, dynamicpatterns necessitating force transfer between extremities

Success is contingent upon the synergistic function ofthe cores neuromuscular pathways, suggesting trainingfor balance, proprioception, and force control

Weak and de-conditioned core exacerbates low backinjury potential against dynamic / ballistic forces. Aconditioned core:1. Improved movement efficiency

2. Improved muscle balance and coordination

3. Increased postural strength and control

4. Increased strength and flexibility across the lumbar, pelvic andSacro-Iliac joint

5. Minimized energy losses, improving force transfer


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Trainers often make the mistake of introducing corestabilization exercises after some degree of resistancetraining has already occurred. This would be similar to

strengthening the foundation of the building after havingconstructed several floors

Postural exercises and stretches, and basic corestabilization exercises are an essential component to anyinitial program


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Core Programming GuidelinesCore Programming Guidelines

1st phase: Core Stabilization: Movements involve fewer reps, low-moderate intensity,

progressively longer duration.

Objective: Intrinsic stabilization, improved neuromuscular control 2nd phase: Core Strengthening:

Movements more dynamic, utilizing specific ROM versus BW orexternal resistance, in all planes of movement

Objective: Muscle strengthening, movement integration

3rd phase: Core Power:1. Forces generated and transferred at real-time speed.

2. Objective: Mimic ADLs


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Core Programming GuidelinesCore Programming Guidelines

Progression within each phase (program variablemanipulation):

Decreasing the base of support Reducing the points of contact Increase duration (static movements) Static to dynamic movement patterns Simple to more complex movement patterns Increase repetitions (dynamic movements) Slow to fast / ballistic movement patterns (mimic ADLs) Low force production to high force production


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Remember, the goals of functional training are to:

Train movement patterns, not isolate muscles (integrate,not isolate)

Not to develop aesthetically pleasing muscles, butrather, to help your clients better meet the demands ofdaily life activities

Emphasize quality of movement over the quantity ofmovement

Finally, functional training is always relative, specific toFinally, functional training is always relative, specific toevery individuals Activities of Daily Livingevery individuals Activities of Daily Living


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Contact Information:

Fabio Comana American Council on Exercise

Manager of Certification and ExamDevelopment

Email: [email protected]

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Functional Training - treinamento funcional