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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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slide1

Functional Training 101

Presented by

Andrew Tripp

Brampton YMCA

Sandra(Sam) Nordby

Mississauga YMCA

slide2

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

slide3

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
slide4

Functional Training

  • Should be combined with a good cardiovascular program
  • Is key to injury prevention or “Prehab”
  • Complements other types of resistance training
slide5

Functional Training is NOT

  • Machine based
  • Muscle Isolation Training
  • Single planar or single joint
slide6

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

slide7

Planes of Motion

Sagittal

JointMotion

Hip

Knee

Ankle

Flexion/Extension

Flexion/Extension

Dorsiflexon/Planter flexion

slide8

Planes of Motion

Frontal

JointMotion

Hip

Knee

Abduction/Adduction

Abduction/Adduction

slide9

Planes of Motion

Transverse

JointMotion

Hip

Knee

Ankle

Inter/External Rotation

Inter/External Rotation

Adduction/Abduction

slide10

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
slide11

MOBILTIY =

STABILITY=

STRENGTH =

slide12

Consider Squatting

What is required?

Ankle Mobility

Knee Stability

Hip Mobility

Lumbar Spine Stability

Thoracic Spine Mobility

slide13

Common Key Points to Remember

  • Everybody is at different levels
  • Modify when needed
  • Listen to your body
  • Don’t go beyond your capabilities
slide14

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
slide15

Seven Primal Movement Patterns

For Full-Body Strength

  • Squat
  • Lunge
  • Push
  • Pull
  • Bend
  • Twist
  • Gait
slide16

Functional Modalities

  • Balance
  • Bodyweight
  • Dumbbells
  • Medicine balls
  • Stability balls
  • Bands and pullies
slide17

Functioning Training for Older Adults

Between 2000 – 2030 those over the age of 65 will comprise 21% of our country’s population!

slide18

Group Work

  • Upper body exercises (progressions)
  • Rotation (progressions)
  • Lower body (progressions)
  • Examples/limitations for the older adult
slide19

Q & A

Discussions