To get the most out of your training, start with the heavy work, and finish with functional movements. The heavy work primes the central nervous system and can actually make the functional training feel easier.
What Are Functional Movements?
Functional movements are movements based on real-world situational biomechanics. They normally involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervations. These movements require sufficient muscle strength, stabilisation and coordination.
What Are Examples of Functional Movements?
The following exercises mimic functional movements: lunge walking exercises, assisted chin ups, crossover lunges and kettle bell exercises.
The Functional Movement Screen (FMS)
FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily idenifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning, distorting body awareness. The FMS generates The Functional Movement Screen score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercise to restore mechanically sound movement patterns. Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.
What FMS Does
Widespread Benefits - The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved including individuals, exercise professionals and physicians.
Communication - The FMS uses simple language, making it easy for individuals, exercise professionals and physicians to communicate clearly about progress and treatment.
Evaluation - The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis.
Safety - The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual's readiness to preform exercise so that realistic goals can be set and achieved.
Corrective Strategies - The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individuals FMS scores to instantly create customised treatment plans.
The Functional Movement Training Program
The Functional Movement Training Program provides a foundation that fundamental, functional and speacilised movement skills can be built upon and supports the development of skill and health related fitness skills.
The 4 key principles that support the Functional Movement Training Program include:
- Development of proficiency in movement skill (Biomechanics),
- Correction of dysfunction through increased movement efficiency (Rehabilitation),
- Developement of increased health and skill related fitness levels (Exercise and Fitness), and,
- Enhancement of movement skills for increasesd performance (Sports Preformance).