Treinamento funcional Riccardo Barros O exerccio em si no novo.

. Exerccios milenares como a Ioga e o Tai chi e, mais recentemente o Pilates, ossuem caractersticas dos exerccios funcionais. !a contem oraneidade, a origem do treinamento funcional est" de um lado na re ara#o fsica ara os es ortes, rinci almente nos exerccios utili$ados na R%ssia e, em outro lado, na fisiotera ia e anatomia funcional. Tra&alha as ha&ilidades &iomotoras como for#a, resist'ncia e velocidade ao mesmo tem o da esta&ili$a#o, mo&ilidade, e(uil&rio, ostura e coordena#o. )lm disso, um %nico exerccio funcional ode tra&alhar *+, dos m%sculos e -(ueimar. o do&ro de calorias de um exerccio tradicional. Estas caractersticas so usadas or outras modalidades de exerccio como o Pilates. Porm a su remacia do treinamento funcional so&re outras modalidades no excluir outros exerccios e mtodos de treinamento e, estar sem re se ada tando e melhorando, de forma contnua e din/mica. O treinamento funcional usa tudo o (ue &om. 0 uma evolu#o, um -u grade.. O (ue novo o -a roach.. 1m sistema de treinamento criado na &usca do -exerccio erfeito. atravs de anos de ex eri'ncia de treinadores de for#a e condicionamento (ue -2untaram. r"ticas efica$es e seguras de meios e mtodos da fisiotera ia e rea&ilita#o, es ortes de for#a e velocidade 3atletismo e levantamento de eso olm ico, or exem lo4, do treinamento des ortivo e re ara#o fsica e das %ltimas es(uisas cientficas e5 com isso, conseguiram melhorar a erformance no s6 de atletas mas de essoas -comuns. nas diversas a#7es da vida di"ria. I am often confused 8hen I encounter o onents of functional training. The conce t of functional training seems so common sense and intuitive to me that I used to struggle to find 8hat could &e o&2ectiona&le to others. It 8as not until I read 9harles :tale;<s descri tion of functional training in his ne8 &oo= that I reali$ed 8h; so man; eo le seem so >anti> functional training. :tale; descri&es functional training in his ne8 &oo= ?uscle @ogic as >exercises erformed on various devices Asuch as exercise &alls, foam rollers, and >8o&&le &oards>A that are designed to create a more challenging environment for the ur ose of involving more of the smaller and more dee l; located sta&ili$er muscles.> :tale; goes on to state that >functional training advocates ur ort that greater sta&ili$er involvement is the =e; to enhanced erformance and overall training results>. )s the author of Functional Training for Sports 3Buman Cinetics,D++E4, I can see that I o&viousl; failed in m; first attem t to descri&e functional training &ecause an intelligent and 8ellAread man li=e 9harles :tale;, himself a 8idel; u&lished author, does not a ear understand the &asic conce t of functional training as I see it. Function is, essentiall;, ur ose. Functional training can therefore &e descri&ed as ur oseful training. I firml; &elieve man;, &oth ro onents and o onents, have misconstrued the essence of functional training. Functional training and unsta&le surface training are not s;non;mous. 1nsta&le surface training is one as ect of the larger thought rocess that ma=es u functional training. 1nfortunatel; these unsta&le ieces have &ecome so s;non;mous 8ith functional training that man; feel the; are one and the same. Functional training is not so much a&out the gadgets used &; h;sical thera ists in reha& &ut, a&out the =no8ledge that h;sical thera ists have gained in regard to 8h; in2uries occur. I thin= this is 8here eo le get confused. It<s not a&out the gadgets, it<s a&out the information. Functional training shifts the focus of exercises to incor orate sta&ili$er muscles &ecause this is 8hat h;sical thera ists re orted as the source of in2ur; in m; in2ured clients. @et me ex lain m; ath to &ecoming a &eliever in functional training. Ever; time I sent a client to a h;sical thera ist 8ith an in2ur; the re ort that came &ac= 8as sim le. ?ost often the in2ur; occurred &ecause a sta&ili$ing muscle 8as 8ea= and stress 8as shifted to another muscle. ?ost fre(uentl;, the 8ea= muscles 8ere sta&ili$ers of the hi , s ine or sca uloAthoracic 2oint. ) trend &ecame o&vious. It al8a;s seemed to &e the same muscles. Thera ists fre(uentl; ointed at the dee a&dominal muscles 3 transverse a&dominus and internal o&li(ue4, hi sta&ili$ers 3 gluteus medius, adductors and (uadratus lum&orum, and hi external rotators4, and sca ula retractors 3 lo8er tra s, and rhom&oids4 as &eing 8ea=. Each 8ea= grou seemed to &e the cause of a different ro&lem. )thletes or clients 8ith lo8 &ac= ain 8ere usuall; 8ea= in the dee a&dominals. )thletes or clients 8ith =nee ro&lems usuall; had 8ea= hi sta&ili$ers. @astl;, those 8ith rotator cuff issues seemed to universall; have issues 8ith sca ula retractors and sta&ili$ers. 9ommon sense made me develo so called >functional training> rotocols. Ge 8ere seeing the same 8ea=nesses over and over, 8h; not address themH Ge didn<t thro8 out the &a&; 8ith the &ath8ater, 8e sim l; made a oint of addressing muscles that our trainers and thera ists 8ere sa;ing 8ere consistentl; 8ea= even though our athletes trained 8ith the &asic multiA2oint exercises 8e had al8a;s used. I didn<t do this &ecause it 8as trend;, I did this &ecause I 8anted results. ?; num&er one goal is to reduce m; athletes incidence of in2ur;. Even erformance enhancement comes in second to in2ur; reduction.

Interestingl; enough after reading 9harles :tale; descri tion of functional training I 8ent &ac= to m; &oo= to see ho8 man; exercises I had demonstrated that used >exercise &alls, foam roller or 8o&&le &oards>. I counted roughl; one hundred and ten exercises de icted in the &oo=. Four used unsta&le surfaces and ten used a sta&ilit; &all. ?ost of the sta&ilit; &all exercises 8ere core training exercises. I 8as &eginning to (uestion m;self. Bad I given eo le the 8rong im ressionH I felt &etter 8hen I reali$ed that less than fifteen ercent of the exercises descri&ed in an entire &oo= devoted entirel; to functional training used unsta&le devices or for that matter, an; devices at all. I felt even &etter 8hen I reali$ed that :tale;<s o8n &oo= de icts a roximatel; IJ exercises and three are unsta&le in some 8a;. Even :tale; himself is over I ercent. In fact the descri tion of functional training in Functional Training for : orts is clear > Functional training is &est descri&ed as a continuum of exercises that teach athletes to handle their o8n &od; 8eight in all lanes of movement> the &oo= goes on to state >In its sim lest form, functional training teaches athletes ho8 to handle their o8n &od; 8eight. The coach uses &od; 8eight as resistance and attem ts to em lo; ositions that ma=e sense to the artici ant.. Bo8 did 8e get so confusedH I thin= 8e got confused &ecause other soAcalled ex erts 8anted to confuse us. One 8a; to detract from something is to em hasi$e a erceived negative. Those 8ho disli=e functional training tend to &e strength athletes 8ho I &elieve fear change. Ghen erformance coaches no longer need to loo= to o8erlifters, Ol;m ic lifters or &od;&uilders for their information these s orts that are alread; struggling to maintain o ularit; sli further a8a; from the u&lic e;e. I &elieve man; of the o onents of functional training disli=e it for the same reason I li=e It. It 8or=s and it ma=es sense. )s a former o8erlifter m;self, I can tell ;ou that 8atching collegiate or rofessional athletes train li=e o8erlifters, Ol;m ic lifters or &od;&uilders &egan to ma=e less and less sense to me as m; =no8ledge &ase ex anded. It 8as not that I didn<t a reciate the contri&utions of these s orts to our =no8ledge &ase, 2ust that I reali$ed there 8as so much more as I &egan to develo a dee er understanding of anatom; and of in2ur; mechanisms. Ghat functional training reall; comes do8n to is the a lication of functional anatom; to training. It is ta=ing 8hat 8e =no8 and using that information to hel us select exercises that 8ill reduce incidence of in2ur; and im rove erformance. Insta&ilit; is a otential rogression &ut, not the fundamental driver. Func.tion.al 1. capable of operating or functioning 2. having or serving a utilitarian purpose;capable of serving the purpose for which it was designed. The 8ord -functional. is commonl; used to indicate -useful., -a lica&le., or something that 8or=s. Toda; there are g;m rograms and trainers, thera ists and reha&ilitation clinics, chiro ractors and doctors all claiming to rovide or rescri&e -functional exercise.. )re these rograms actuall; living u to the meaning of the term -functional. 8ith regard to exercise rescri tion, or are the; riding ;et another fadH To ans8er this (uestion, I 8ould li=e to share the guidelines used for rescri&ing -functional exercise. at the 9.B.E.C Institute 3Ta&le K4. 9haracteristics of Functional Exercise 9om ara&le Reflex Profile 3Righting and E(uili&rium reflexes4 ?aintenance of ;our 9enter of Lravit; over ;our o8n &ase of su ort :tatic ostural com onent M;namic ostural com onent Lenerali$ed ?otor Program 9om ati&ilit; O enN9losed 9hain 9om ati&ilit; Im roves Relevant Biomotor )&ilities Isolation to Integration There are muscles that are the &ra=es, 8hile others are the accelerators, and &oth are su orted &; the clutch that hel s dictate ho8 fast or slo8 8e 8ill go. The core muscles often ta=e on the role of the clutch as the; are 8here the movement &egins. )s ;ou =no8 8hen ;ou are driving a -real. carO to get it moving ;ou need to first ush the clutch to ut it in first or reverse. 3ThatPs 8h; I donPt en2o; driving automatics li=e using machine 8eights Q &oring and it re(uires no s=ill or control4. The clutch often sits in the &ac=ground as it su orts the movement, &ut ;our effectiveness 8ith it is a &ig factor in ho8 good a driver ;ou are. The =inetic chain is merel; the lin= &et8een all the arts if one of the lin=s is &ro=en 3e.g. the &atter;4, then ;ou are in trou&le and not going an;8here fast. Three lanes of motion is the steering 8heel. Ge can drive &ac=8ards and for8ards 3sagital lane4, s8erve side to side 3frontal lane4 and ma=e those circles round the rounda&out 3transverse lane4. To hel ;ou differentiate &etter, &elo8 is a list of terms Lar; Lra; has designed that descri&es 8hether our efforts are functional or nonAfunctional. 3D4

!onAFunctional Functional Isolated Integrated Rigid Flexi&le @imited 1nlimited )rtificial Ph;siological Fa=e Real @in= action 9hain reaction Lravit; confused Lravit; user @a&Ali=e @ifeAli=e ?echanical Biomechanical Mece tive Pro rioce tive K dimensional ?ultiAdimensional Bere are t8o of these terms ex lainedO Isolated vs. Integrated The &od; onl; =no8s movements as it relates to function. Isolation training gets results in terms of increasing muscle mass and strength &ecause it allo8s ;ou to fatigue individual muscles, &ut this often comes at the ex ense of h;sical freedom. Bave ;ou seen ho8 some &od; &uilders 8al= around stiff and rigid Q this is often the result of a lot of isolated exercises &ased on training individual muscle grou s li=e a &ice curl. )thletes on the other hand ma; use isolated training, &ut 8ill then use integrated training to achieve more effective movement atterns. Real vs. Fake @etPs loo= at that machine in the g;m that ;ou lie on and then &ring ;our feet to ;our &um Q the hamstring curl. Ghere in the real 8orld do ;ou see this movementH Bo8ever ever;da; 8e use some form or a lunge or s(uat to ic= things u . ) hel ful 8a; to see functional exercises in action is through 8hat Paul 9he= descri&es as -Primal Patterns.. 9he= calls them Primal as the; 8ere the functional movement atterns 8e used to survive as earl; man. 3E4 The Cinetic 9hain and Functional Training Functional movement can &e readil; understood if ;ou vie8 the &od; as a -=inetic chain.. Cinetic refers to motion and the 8ord chain re resents the &od;Ps a&ilit; to lin= motion at the 2oints so that motion is harnessed, 8ith an end result &eing s=illed movement. Put succinctl;, a =inetic chain re resents movement that is made u of a series of 2oint motions and associated musculature 8or=ing together 3s;nergisticall;4 through a multitude of lanes and &alance challenges. The a&ilit; to s8ing a &ase&all &at, s i=e a volle;&all, slam a tennis serve, erform a long 2um , clim& a roc=, s8ing a golf clu&, drill a sla Ashot 8hile s=ating (uic=l;, slam dun= a &as=et&all, or thro8 a 2avelin is a direct result of ractice, drills, and s ort - la;. that ingrain neural andNor motor atterns into our &rains. Practice that is correct and ractice that is accurate &rands efficient motor atterns into our central nervous s;stem. It &ecomes a arent 8h; neurological or motor learning as 8ell as sta&ilit;, &alance, and functional training are im ortant. Transitioning General Strength to Functional Strength Isolated strength &; itself is of little ractical value to s=illed movement. Rou might as=, therefore5 -Is a leg curl 8orthlessH. The ans8er is an a&solute -!o.. But, strength that is gained in a nonA s ecific or nonAfunctional 8a; is more effectivel; utili$ed if it can &e -transitioned. to movementAs ecific strength. For exam le, ta=e strength that is gained in a traditional 8eight room format. ) 8ellAthoughtAout eriodi$ed lan of attac= 8ould, at some time in the strength develo ment rogression, follo8 this ne8 strength ac(uisition 8ith a -transitioning hase. or 8ould simultaneousl; develo functional fitness on -off. or recover; or restoration da;s. ) transitioning hase 8ould &egin to utili$e training drills that mimic the activit; in 8hich the artici ant is going to ta=e art. In the name of s ecificit; it 8ould, of course, also &e necessar; to actuall; ractice and artici ate in the real s ort or activit;. The oint at 8hich transitioning, or functional training, 8ould ta=e lace de ends on the s ort, time of season in relation to com etition, andNor the goal3s4 of training. ) artici ant 8ho is not loo=ing for elite erformance and instead is loo=ing to rogress or maintain a ersonal health and fitness rogram could simultaneousl; use traditional and functional a roaches to fitness. O&serve ho8 much of the strength that is develo ed in the 8eight room is transferred to the ersonPs a&ilit; to im rove erformance. It is a arent that some 8ill transfer and this is a ositive training ex erience. In fact, in s orts 8here &od; 8eight and a&solute strength influence erformance greatl;, the 8eight room ma; &e referred in terms of training riorit;, in some hases of a eriodi$ed rogram. Regardless, it is 8ise to incor orate &oth functional and traditional training a roaches, 8hether the goal is s ort erformance or maintaining h;sical inde endence 8ith advancing age. od! "#uilibriu$ Ce; &uilding &loc=s contri&ute to safe, effective, and functional movement as 8ell as s=illed erformance. The conce t of &od; e(uili&rium includes &alance, =inesthetic sense, ro rioce tion, and gradation of force. K. Balance. Balance re resents an a&ilit; to sta&ili$e and maintain a desired &od; osition. Balance can also &e thought of as correct or efficient ositioning of a &od; art or the entire &od;. D. Cinesthetic sense. This feed&ac= mechanism allo8s ;ou to &e a8are of ho8 the &od; is ositioned at an; moment. Cinesthetic or ro rioce tive sense allo8s the &od; to erceive or feel movement, 8eightAshifts,

resistance, and osition. To the oint, =inesthetic a8areness is the a&ilit; to =no8 8here ;our &od; arts are in threeAdimensional s ace. E. Pro rioce tion. Pro rioce tion, 8hich overla s 8ith =inesthetic a8areness, rovides a sense of &od; s;mmetr;, or necessar; &alance and ositioning &et8een &od; arts, and s ecificall; refers to a sense of 2oint osition. Pro rioce tion, as mediated &; sensor; organs li=e muscle s indles that are located &et8een muscle fi&ers, re resents the ongoing or normal a8areness of the osition, &alance or movement of the &od; or an; of its arts. %ote& Earlier, the term =inesthesis 8as used to define a ersonPs a8areness of motion or osition as it ertained to hisNher lim&s. Pro rioce tion 8as defined as onePs sense of movement as it related to movement of the &od; and ho8 it 8as oriented in s ace. Toda;, current literature uses the terms as though the; are s;non;mous 3Plo8man and :mith, KSS*4. T. Lradation of force. )n a&ilit; to control muscular force roduction and maintain an e(uali$ed, though d;namic, osition regardless of the h;sical tas= at hand is critical to an; t; e of human movement. 9orrect a lication of force is com lex, learned, and directl; under neural control. The regulator; control of muscular force is referred to as -gradation of force.. These four com onents of &od; e(uili&rium are im ortant to considerUand trainUin the context of s ort erformance and dail; movement re(uirements. Balance, =inesthetic sense, ro rioce tion, &od; s;mmetr;, and ro er force a lication are =e; as ects of an; activit; that re(uires a d;namic, integrated, coordinated, and s=illed res onse. Being a&le to change ;our centre of gravit; to com ensate for re(uired movement is the =e; to moving s=illfull;. )gilit; is the