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FUNCTIONAL PARAMETERS OF TRAINING CONTINUED

We discussed the importance of functionally designed fitness programs in an earlier article and here we will embellish the term “functional training” just a little bit more. 

Training a muscle involves intentional overloading to a muscle, pushing it past its normal tolerance level.  In response to the stress of exercise the muscle adapts and improves its capabilities to withstand the stress of the activity. Fitness or rehabilitation programs strive to provide the optimal stress that will allow a muscle to adapt in the most appropriate way in order to maximally tolerate the demands placed on it through daily activities or a specific sport. The most ideal training program will not only address strength but will incorporate a total of six functional qualities associated with active movements. These functional qualities include coordination, endurance, speed, volume, strength and power. 

Coordination of a motion involves learning how to do a task, such as standing up from a bed or performing a tennis serve. The functional quality is acquired through repetition and requires that the task be completed thousands of times with minimal weight for the muscle and brain to remember the task.  

Endurance involves performing a task for a long period of time and therefore requires that the body have a system for providing continual energy. Training for endurance enhances the body’s ability to utilize energy and remove waste products without having to stop the task.  

Speed requires both coordination and strength. Different activities require a variety of speed and therefore the body needs to be trained for the specific speed of the activity. Walking up and down the stairs at home will be performed slower than a 100m sprint although both require coordination and strength.

The volume of a muscle is the cross sectional size of a muscle, a quality that feeds into our image of self and body builders address this quality.

Strength of a muscle determines it ability lift more weight. 

The last functional quality is the power required for an activity that combines both strength and speed.