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Functional Training 101

Functional Training 101. Presented by. Andrew Tripp Brampton YMCA. Sandra(Sam) Nordby Mississauga YMCA. Training with a Purpose Functional Training involves movements that are specific to one’s activities of daily living (ADL), including sports and athletic activities.

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Functional Training 101

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  1. Functional Training 101 Presented by Andrew Tripp Brampton YMCA Sandra(Sam) Nordby Mississauga YMCA

  2. Training with a Purpose Functional Training involves movements that are specific to one’s activities of daily living (ADL), including sports and athletic activities Functional Training Defined

  3. Functional Training includes exercises working with own body weight. Progressions made through: • Adding Resistance • Adding an Unstable Surface • Changing the Lever Length • Balancing on One Leg/Utilizing One Arm

  4. Functional Training • Should be combined with a good cardiovascular program • Is key to injury prevention or “Prehab” • Complements other types of resistance training

  5. Functional Training is NOT • Machine based • Muscle Isolation Training • Single planar or single joint

  6. Frontal Plane – A vertical line; divides body into anterior and posterior Sagittal Plane – A vertical line; divides the body into right and left Transverse Plane – A horizontal line; divides the body into upper and lower

  7. Planes of Motion Sagittal JointMotion Hip Knee Ankle Flexion/Extension Flexion/Extension Dorsiflexon/Planter flexion

  8. Planes of Motion Frontal JointMotion Hip Knee Abduction/Adduction Abduction/Adduction

  9. Planes of Motion Transverse JointMotion Hip Knee Ankle Inter/External Rotation Inter/External Rotation Adduction/Abduction

  10. Mobility, Stability & Strength • Must co-exist to create efficient movement • Mobility – involves the muscle and joint; is more inclusive when describing freedom of movement • Stability – the ability to control force or movement • Strength – the ability to produce or receive forces

  11. MOBILTIY = STABILITY= STRENGTH =

  12. Consider Squatting What is required? Ankle Mobility Knee Stability Hip Mobility Lumbar Spine Stability Thoracic Spine Mobility

  13. Common Key Points to Remember • Everybody is at different levels • Modify when needed • Listen to your body • Don’t go beyond your capabilities

  14. Postural Habits • The starting position influences the movement that is to follow • Mother Knows Best So…….. • Stand up straight • Tuck in the chin • Hold those shoulders • Draw in those abdominals

  15. Seven Primal Movement Patterns For Full-Body Strength • Squat • Lunge • Push • Pull • Bend • Twist • Gait

  16. Functional Modalities • Balance • Bodyweight • Dumbbells • Medicine balls • Stability balls • Bands and pullies

  17. Functioning Training for Older Adults Between 2000 – 2030 those over the age of 65 will comprise 21% of our country’s population!

  18. Group Work • Upper body exercises (progressions) • Rotation (progressions) • Lower body (progressions) • Examples/limitations for the older adult

  19. Q & A Discussions

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