SPS240-EXERCISE METHODOLOGY AND PHYSICAL CONDITIONING FOR SPORT
FACULTY OF SPORTS SCIENCE AND RECREATION, UiTM
At the end of this chapter, students should be able to: • Define functional training and its objectives • Understand the benefits of functional trainings in sports and rehabilitation • Identify types of functional training. • Design suitable functional training exercises.
Functional training is a method of strength training which mimics certain sport or activity movement patterns and combines them into a training regime. This type of training is based on two very simple facts: – Most sports are not played in a stationary position – Most sports involve two or more joints working together.
• Works wonder with specific muscles and stabilizing muscles in the core͟ deep abdominal, back, and other stabilizing muscles in the hip and shoulder areas. • Train the body to work as a unit and not to work in terms of isolated muscle function. • It is "functional" since it trains the body the way it has been designed to function, which meets the specific demands of life and sports.
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To develop kinesthetic awareness and body control To improve posture To improve muscle balance To decrease incidence of injury To improve athletic performance To have a positive effect on spinal health To enhance movement efficiency To give a more narrow-waist look (as a result of an improved posture) • To improve both dynamic and static balance
FLEXIBILITY CORE CONDITIONING & STABILITY ACTIVITIES FOR DAILY LIFE FUNCTIONAL STRENGTH TRAINING PROGRAM FOR ATHLETIC PERFORMANCE
➢ Unstable surfaces • Beams, wobble, foam rollers ➢ Balls • Medicine ball, stability ball, Resist-A-ball ➢ Ladder / rings / Vper / TRX ➢ Tubing/bands ➢ Free weights
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Prone cobra Supine hip extension Forward ball roll Prone bridge Prone Jack knife Kneel on the ball Supine Russian Twist
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• Pushing & pulling • Getting up & down
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Reaching & lifting Carrying Gripping Mobility
➢ Pushing a stroller or moving furniture ➢ Getting in & out of a car or chair ➢ Picking boxes, putting items on a high self ➢ Carry groceries, children ➢ Opening cans ➢ Walking, running & balancing SPS451FSRUiTM
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Squats with rows Stability push up Walking push up* Overhead lunges Overhead press with squat Star Lunges – mobility Single leg stand – balance & stability SPS451FSRUiTM
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• Medicine ball chest press • Medicine ball overhead toss • Multi directional lunges – Forward, backward & side
• Step out push up • Single leg half squats • Diagonal row
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• Functional Training has many benefits and should be part of any exercise program whether it is for rehabilitation, sportspecific conditioning, or general fitness. • FT aids in better preparation of athletes returning to sport (RTP) with full functioning physical & sport-specific demands.