Functional
Training is Transfer Training
If
you want your workouts to enable you to
perform better in an activity of daily
living such as carrying groceries in
from the car, you must follow the rule of
exercise specificity.
This rule states that in order
for an exercise to transfer to
better function in any task, it must
simulate that task as closely as
possible.
Recent research studies have
demonstrated that performance skills decline
with training that consists of muscle
isolation exercises performed on
machines.
The machine approach to exercise
is easy and it will produce bigger
muscles but it does not transfer
to real life.
In order to gain “carry over”
the exercise must be as close as
possible to the desired activity you
wish to improve in these areas:
Coordination
The
timing and orientation of the muscle and
joint actions must be similar to the
goal activity.
This involves the integration of
multiple joints and motions as all
activity is the result of three
dimensional multiplanar movement.
Range of Motion
The
length of the exercise movement must be
similar or greater than that of the goal
activity.
Performing movements in shortened
ranges of motion leads to muscle
shortening, inhibited movement patterns
and loss of power.
Type of Muscle
Contraction
The
muscle contraction should be similar to
the contractions produced in the goal
activity.
Concentric: the muscle shortens.
Eccentric: the muscle lengthens
against resistance.
Isometric:
the muscle maintains a fixed
lengthen against a resistance. Econcentric:
the muscle lengthens at one end
and shortens at the other.
Speed
The
speed of your exercise must approach or
exceed that of the goal activity.
Training at slow speed produces
slow reactions.
Training at fast speeds produces
fast reactions.
PRODUCING
“CARRY OVER"
If
you want
to be better at what you love to, or
need to do, you must follow the rule of
specificity and use functional exercise
techniques.
Results will come faster and you
will be rewarded with greater gains for
the time you invest in exercise.
Listed below are activities and
the exercise movements with a high
degree of specificity associated with
the goal activity. As with any new
activity it will take a period of time
to master some of these exercises.
They demand more motor control
and a greater degree of attention to
proper form than machine based isolation
exercises.
A trainer can assist you on
proper performance of functional
exercises.
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