“Functional finess’ has been defined as having the physical capacity tw perform actives of daly living n a safe and independent manner without undue fatigue? Some fess profesional refer to the as “strength you can use” One ofthe mest popular techniques touted 12 improve functional fnessis the use of unstable suctace traning. Training implements employed to induce insablity induce wobble boars. cam rales, stabity bas, balance cs. and BOSU devices, among others. ‘According to proponents traning on an unstable surface poses & remter chalenge to the neuromuscular system, thereby ecting max ‘mal improvements in huran function. Ineed it has been shown that Lestable suriaes are valuable in rehabitaton setengs,partiary hebing to aleviate symptoms associated with lateral ankle sprains” ® ‘There aso isa substantial body of research showing that performing sbdominal and lumbar exercses on unstable implements increases acti iy of the cove musculture compared to similar movernents performed on a stable surface" And there s some evdence tat traning nan unstable environment may help to improve proprioception inthe lower body muscuature,"* potentaly by enhancing sensory perception [Whether these enhancements tranate into better performance of activities of daly ving, however, open for debate ‘A problem with the practical application of unstable surface treing is that it often fais to take ito accourt the concept of spect, The ‘Specfic Adaptation to Imposed Demands" (SAID) prncple dictates that optimal vansier of the exercise benefit achieved when move- ments most dosey match those ofa gven task, Considering thatthe vast majority of everyday activites are cari out ina stable environ- ment it terefoe follows that funcional ranfer wil be optimized by ‘raring on stable sriaces. This consistent with research by Yagie and (Campbel.* who found that although traning ona BOSU" ball mproved subjects abity to stand quiet, it fled to mprove functional markers of strength, balance and power, Moreover itis important to note tht people commony love func onal ablity due toa loss of muscle tissue and thus an associated los of strengih'"® Accordingly, improving muscle hypertrophy and strength wil resut in substantial improvements in functional ably. na study by Fiatarone etal,’ sx women and four men (mean age = 90+ 1 years) were recruited from a nursng home populstion to evaluate the elects of strength traning on functional capably. Subjects trained thre days 1 week, performing three sets of eight repettions on a machine leg, lexenson apparatus After eight weeks, subjects increased ther lower IS FUNCTIONAL TRAINING REALLY FUNCTIONAL? BY BRAD SCHOENFELD, M.S., CSCS boy strength by 175% and ther functional cores on a test of waking and balance improved by approximately 48%, Two of the paripants were actualy able to wak without the asisance of ther canes! These improvements in function were stained by traning soley on a resst- ‘nce machine ~ an implement that funcional traning proponents often Gismis as developing ‘nonfunctional strength Alternately, unstable sufice traning has been found tobe subopt rma for increasing strength Bet, eta studied the EMG response to ‘2xerese when traning on both stable and unstable surfaces. Eight phys ‘aly active males performed maximal voluntary contractons of the knee extensors and plantar flexors while ether seated in a chair (stable surface) or on a Swiss bal (unstable surface), Resuts showed that tire ing on the unstable surface rested in 244% reduction in muscle acti= ity and 70% decrease in force output compared tothe sae acts Performed on the stable surface, Simi fncings have been reported in mary other stuies, with resus holing truein the performance ofboth upper body and lower body exercises” A gecreae in muscle force ‘output curing traning migates increases in muscular strength, wich would seeming attenuate fincionl transfer Further, the funcional benefits of unstable surface traning aso may be limited in athletic populations. Cressey eta investigated the use of unstable surface trang on athlesc performance in eite athletes Nineteen cecruts (ages 18 to 23 years) ram a National Colegate ‘Athletic Association Divson|colege soccer team were randomly dee cedinto one of to grows, where ten subjects supplemented ther usual ‘exer program by performing various lower body exeries on inf able rubber dics while the nine others performes the sime exercises fon a stable surface. Performance was stezted by a variety of tests inducing the bounce crop jump, countermovement jump, 40-and 10- yard sprint times, and Teast After 10 weeks, the sable srace group splayed greater performance improvements in al measures studied compared to the unstable surface group, leading the authors to core Cade thet use of unstable surfaces may not be optmal for athlete per= formance improvements in heathy, trained individuals. t was surmised ‘at dminshed results in the unstable surface group may be due to a reprogramming of newomuscular parterns that chronicaly impairs stretcvshorterng de functon essential for the performance of sport ing activites, In concision, commenly accepted vairing tenets need to be reex amined with respect to the concept of funcsonl fitness. Central tothe design of ay fitness program isthe prince of specticty, where exer: se routines are matched to an indvuals needs bles, and goals Based on valle research, t would seem that uncial improvements are best achieved when amajorty of rang i cared outon sable sur- ‘ces n certain circumstances itis posse that the addon of unstable surface exeroses toa route may provide a synergetic benef to func ‘ACSM'S CERTIFIED NEWS + JULY-SEPTEMBER 2010 + VOLUME 20:3 3tinal capacty McKeon et a.® posted that a combination of approx crately 75% stable and 25% uestable surface traning may be ideal for tnd dyrami balance. Further research is warranted shed moce ligt on this topic or “non ansfer from trainng continuum For those who are very unfc a rout al thats requredte aden prove. n be misleading to refer eusing ony ities of daly ving. As Fitness levels eters) demands Treedimensional space wil be necessary 1 realize greater ‘hat chalange Asour me Author Buo Sonoenrin, MS, CSCS, 18 me retoanr oF GiosaFoness Soets in Scat, NY. He i an sawnet morsson at Lexwan Cousse IN tat Denarneh oF Hed Scns AND eves AN ASSO. are toot ron me NSCA'S Sriewor ano Conormonina Jounas Epiton’s Nore RecARDING THe WeUNESS Asricis, “Pinironmis SywoRoMe: A REAL Pain IN Tae Burt? In THE Apnit=JUNE 2010 Issue oF ACSM's Ceeriieo News Several fgures in the arte how the hip bang pce in eterna rotation ‘The piformis muscle san extemal rotor and weak abductor ofthe fm the hp jen and eternal hp rtaten an important con Shortening ofthe prforms mace may im nteral rotation They mig experience dsconfor durng and/or afc achieving much femoral intra roxaton. As a9 ahernave to teraly rating the erat, the benef of femora internal rtaton canbe achieve by rotating the ipsiatealy (othe sae Se) and by eng te trunk sgh (na support fc manner). forms stretches ar often performed in corjncion with Stretces forthe guteus maximus hamstrings and bil band because o ther collec efecs on hip joint mation an sabity. A supine pris srenhug srecch can become 8 seus maxims stretch by eimnatng the foment Za. = “. | ol it Rerenences ».Awottson KG, Bin OG. 2004). Mantinance oF EMG acrrt AND Aoss oF rouce urns wt AB, ovina or SraeNat ano Conamonine Reseatcn 183) 637-0. 2. Boon, DG, Anoeason,K, ano Coane, RS. (2002). Muse Foxes ‘AN ACTHATION UNDER SABLE ANE UNSTARE CONBITIONS. JOUENA OF Srunor ano Conoimowine Resear, 1: 416422 3. Cou K, Rooney Bl, Swaiev Kl, Havens, (2004). FUNCTIONAL Ht In wearin Wisconsin. Wisconsin Mote Jovenas 103) 428, 4. Cosa, LM, Remains, KL, Winreh,C, holon Van Jones, IMT. (2003) Frc oF msionas ant CoMEMTONAL HOOK atts AUNcE ms women. Journ oF Strnor ano Conormonina Resencn. Hal 720725. 5. Caeser EM, West CA, Tm DP, Keatues W3, Masts CM. [20071 Toe eres oF neu wees oF owen cay UNEaae HUHTAE RANN ON saanens oF awire atomnance Joutnas or Senor ane Consmonna seater, 23) $6°7 6. Duncan Mt, (2006). Muscis ac oF mE UPheh an Lowen AECTUS AMOOMINIS OUBING XESS eRFORUED Om AND OF» Sms ti Joven oF Boorwonc ano Movenewt Tears 3647, 7-Futasont MA, Maats EC, Ran NO, Metso CN, lien LA, Evans Wi (1990). Mastery snena7n Teanne NoNAENAEANE Errecrs on seus nyscie. JAMA, 19:263122), 3029-4 8. Homan, M. ano Pars, VG. [1995] Tne erece oF momiocerine Ani oak AWNG ON HEA sunters JOSFT 2112} 90:93, 9. Kemet M, Fanacan SP, Whtng WC. [2010]. Muse act¥anion sue sumscts.Jovtna: o”Srtewarn ano Conomiowne Resta, 2ala): 31921, 10, Loto SF, Wato JA, Wiis P, Ante Kl [994]: Prstovooica te Jovan oF mt Antnican Genutnc Sacer, 42\to) Oy 1. Maracou, CG. an Lore, |W. 1997) Etc oF a Gore stenre ANGE: snoitcast oF80N. JOURN of AruricTeaine, 3212) 128 138. 12, MeKton, PO. £4. [2008]. BAANCETHANING HAPRONES FUNCTION AND sao Seven Sroes ano Execae, gol) 810819 19. Mesow U 310, Knosu , Caowtow CS, O'Connor MK, O'FAON \WM, Raos BL (2000), Enaewio.oor oF sAtcoreA. JOUHNAL OF ne Auencan Genurnc Socen, 4816), 62630. 14. Nuzz0 JL MeCauutY GO, Coma 2, Canis Ml, MeBaoe JM. (2008). Teun muscu ACY BONING STABIAY EAL AND PRE Wen Jovinai or Stmuncrn ane Contionina Reeaton 221) 95102 15. Ostonne MD, Cnou LS, Lsrowsni ER Su Kaurwan KR, (2001) Te WHET OF ae Bie THANG ON MURELHEACION IN SOREES| a 4 misTORY OF ANKLE spt Alcan Joutnas or Sos ‘Medent, 29: 827-632 16. Stemnent € Rae 5, Fun Uh, Towomey KF, Sexi MM, (2007) jonas ceunen Jousnat or Stenam ano Conornonme Rseaten aia} 50549, 7. iaaGnacnB, Grower SG, McGu SM, (2000), Atbounna wusc ayonst ounno CURLUPS ON BOTH Saxe AND CM uAMCeS, Pr Tuer, 8016): $649 18. Wan Ml, Bent DG. (2008). Nor Au nSTAY raw ewes ovens oF Smenorn ano Conomonine Restaron 2214) 136070, 19, Westen U,Jsrasen SM, Nise KD, Nevaann 1996], Woone see: & osrectwe ansousea euoy JOSPT 23: 332-338 20. Yasar A, ano Caure, BM. (2006), Ftc OF axAnck TRANG (on steep ons. Joutsa oF Steno ano Conoihowne Restate 2012 422428. 6 ACSM'S CERTIFIED NEWS + JULY-SEPTEMBER 2010 + VOLUME 20:3