The Concept of “Functional Fitness”

• Traditional training methods focussed on specific exercises and specific muscles, but today’s methods are more integrated and functionally based.

  • Modern functional fitness programs focus training to improve speed, agility, quickness, strength, and flexibility, and they do so in a more sport-like situation.

Training Methods Used Today

• The main functional fitness training methods include:

  • Periodization

  • Flexibility training

  • Core training

  • Cardiorespiratory training

  • Resistance training

  • Circuit and stage training

  • Plyometrics training

  • Speed/agility/quickness training

  • Balance training

Periodization

• Periodization refers to the development of an overall training plan separated into distinct training periods.

  • The objective is to maximize performances at peak times and to reduce the risk of injury and mental burnout.

Flexibility Training

• Flexibility training refers to training that increases the range of motion of joints in order to enhance performance and reduce the risk of injury.

  • Methods used to achieve this include:

    • Static stretching

    • Active-isolated stretching

    • Dynamic stretching

    • Yoga

    • Self-myofascial release (self massage)

Core Training

• A strong core (mid-section from shoulders to hips) is a critical component in fitness and sports performance.

  • Core training involves this group of muscles, including the back and abdominals.

    • Like other types of training, core training should follow common principles, including periodization.

    • Training programs for the core should start by focusing on improving core stability, then core strength, and eventually core power.

Cardiorespiratory Training

• Endurance training is a key component of any integrated training program.

  • A cardiorespiratory training program is generally composed of three phases:

    • Base training

    • Interval training

    • Sport-specific training

Resistance (Strength) Training

• In resistance training, a weight or some other force provides resistance to working muscles, which thereby gain strength according to the principle of progressive overload.

  • There are a number of variables involved:

    • The order in which exercises are to be done

    • The number of repetitions to be done in each set

    • The number of sets of each exercise

    • The amount of rest to take between each set

    • The intensity of the exercises

    • The volume of each workout (the total amount of weight lifted)

    • The number of training sessions in a given period

Circuit and Stage Training

• Circuit training consists of a group of four to ten exercises that are performed for a specific number of repetitions or for a given time period before the individual moves to the next exercise.

• Stage training is similar to circuit training, but instead of rotating from one station to the next, participants finish all sets before moving to the next station.

Plyometrics Training

• Plyometrics (or stretch-shortening exercises) involves a series of explosive drills, usually using the body’s own weight as the overload (although sometimes a medicine ball or weighted vests can be substituted).

  • It is a form of resistance training that its advocates claim can develop strength and power.

    • This training method should be undertaken only after an individual has developed a solid resistance-training base.

Speed/Agility/Quickness Training

• Speed/agility/quickness training develops not only strength and power but also motor learning and control.

  • Footwork drills, for example, can help athletes become more agile, and box drills help them execute changes in direction.

    • Many of these types of training drills can also be adapted to specific sports.

Balance Training

• Balance is the ability to maintain equilibrium while standing still (static balance) or while moving (dynamic balance).

  • Balance training can range from basic stabilization exercises, such as standing on one foot, to more complex dynamic balance strength exercises, and, finally, to balance power exercises such as single leg hops.

Yoga and Pilates: Improving the Core

• Many people rely on yoga and Pilates as part of their daily or weekly training regimen.

  • Both are popular among athletes at all levels, as a way to develop core strength and flexibility.

• Yoga is a form of resistance training using only one’s body weight.

• Pilates involves moving fluidly from one body position to the next, while coordinating your breathing with each movement.