Carlos Hilado Memorial State College

Physical Education 1
(PHYSED 1)

Module 4
FUNCTIONAL TRAINING

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 Carlos Hilado Memorial State College
Physical Education 1
(PHYSED 1)

Lesson 4
Functional Training
I. Learning Outcomes

After completion of this module, you should be able to:

1. Define functional training.

2. Determine the benefits of functional training
3. Identify the basic movement patterns including locomotor and non-locomotor
4. Define the different locations, types, movement and functions of the muscles
5. Apply core strength, breathing and alignment to all exercise

II. Introduction

Everyone should be training in a manner that relates to their individual goals. Every exercise
has a functional limitation and it is up to the trainer to understand what that is. A quality
program focuses on weak areas and sets specific goals for the client. It is important to
understand how to progress someone from simple smaller targeted movements to more
complex movements.

III. Learning Activities

A. ENGAGE

What is functional training?

B. EXPLORE
Functional Training Benefits

Functional exercises tend to use multiple joints and numerous muscles. Functional
exercise training may be especially beneficial as part of a comprehensive program for
older adults to improve balance, agility and muscle strength, and reduce the risk of falls.

Cite at least 3 benefits of functional training:

1.
2.
3.

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 Carlos Hilado Memorial State College
Physical Education 1
(PHYSED 1)

Seven Basic Movement Patterns

All of our daily actions are made up of functional movement patterns. They're the
human body's most basic base for mobility. The more you practice, the more ingrained
and efficient the movements become. These are beneficial to include in your training
program since they improve function while lowering the risk of injury.
Let's take a closer look at each pattern:.

https://alchetron.com/Functional-movement#functional-movement-bfe64ef4-4544-4f9a-9edf-7683a142a82-resize-750.jpeg

Crawl & creep

https://redefiningstrength.com/crawling-exercises-21-fun-crawls-to-include-in-your-
workouts/

Jumping & landing

Locomotor Skills
http://myweb.facstaff.wwu.edu/chalmers/PDFs/Landing%20mechanics.pdf

Linear movements
Linear – lateral movements
Dead bug series
https://theprehabguys.com/dead-bugs-exercise-variations/

Non-Locomotor Skills Bird dog series

https://mdkphysio.com/exercises/bird-dog-series/

Plank series
https://www.health.com/fitness/20-plank-exercises-you-can-do-at-home

Squat series
https://www.self.com/gallery/squat-variations

Rolling
https://www.acefitness.org/education-and-resources/lifestyle/blog/7514/5-rolling-
exercises-for-enhanced-core-strength/

Mobility Training Ankle, hip, T-spine & scapula

https://www.heromovement.net/blog/mobility-exercises/

Knee dominant, hip dominant, horizontal pull & push, vertical

Body Weight Exercise pull & push
https://www.runnersworld.com/training/g23341982/best-bodyweight-exercises/

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 Carlos Hilado Memorial State College
Physical Education 1
(PHYSED 1)

C. EXPLAIN
Locations, Types, Movements, Functions of the Muscles

1. Locations of the Muscles

2. The Types of Muscles - these three types of muscle are:

• Cardiac muscle - is a type of muscle just like the skeletal muscles are, but it is
involuntary. The work of the heart is not under the control of a person's volition.
• Skeletal muscle - is the voluntary muscle that enables the skeletal structures to
move. These muscles are also controlled by the nervous system and are
attached to the bones of the body.
• Smooth muscle - are involuntary muscles that control the internal organs and
systems of the body.

3. The Movement of Muscles

Muscles move with several different movements or motions. Range of motion is
the term that describes the specific movements each muscle is capable of. For
example, the arms are capable of abduction and adduction. Circumduction is
movement away from the center of the body or the medial plane.

The movements and motions that joints and their muscles are capable of
include:
• Abduction Adduction
• Flexion Hyperflexion
• Extension Hyperextension
• Rotation Internal rotation
• External rotation Circumduction
• Inversion Eversion

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 Carlos Hilado Memorial State College
Physical Education 1
(PHYSED 1)

Adapted from https://courses.lumenlearning.com/ap1/chapter/types-of-body-movements/

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Physical Education 1
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4. Functions of the Muscles

1. Movement
2. Support
3. Protection
4. Heat Generation
5. Blood Circulation

D. ELABORATE
Core Strength
To build a strong core you need to exercise a variety of muscles, from your hips to your
shoulders. Core conditioning exercise programs need to target all these muscle groups
to be effective. When these muscles contract, they stabilize the spine, pelvis, and
shoulder girdle and create a solid base of support for powerful movements of your
extremities.

Location of the Abdominal

• Rectus abdominis
• Erector spinae
• Multifidus
• External obliques
• Internal obliques
• Transverse abdominis
• Hip flexors
• Gluteus medius and minimus
• Gluteus maximus, hamstring group, piriformis
• Hip adductors

Benefits of Core Strength

One of the main goals of core exercise training is to avoid injuries that can occur if the
spine isn't correctly supported. Core strength has a number of advantages.

1. Reduce of Back Pain

2. Improve Athletic Performance
3. Develop Functional Fitness

What does it mean to engage your core?

When you engage your core correctly, you will be able to stiffen your torso to support
your spine whilst it bends and twists. Your core is engaged when all 4 sections of
abdominal muscle are braced together and work with the muscles connected to your
spine to stabilize the torso.
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 Carlos Hilado Memorial State College
Physical Education 1
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How would you engage your core?

Sucking in your stomach and holding your breath are bad ways to engage your core.
Instead, focus on pulling your navel up and in towards your spine. A good position for
engaging your core is on all fours and pulling your abs in towards the spine.

https://origympersonaltrainercourses.co.uk/blog/engage-your-core

Why do you need to know how to engage your core?

A strong core benefits your athletic ability, flexibility and overall strength. Engaging your
core makes your workout more effective which leads to quicker and better results. By
engaging your core during an abdominal workout, like sit-ups or the plank, you ensure
you're working the muscle you're supposed to be – the abs.

https://origympersonaltrainercourses.co.uk/blog/engage-your-core

Knowing how to engage your core correctly can reduce the risk of injury. Engaging your
core allows your torso to transfer power from the lower to the upper body and back
again. A weak core can cause postural deviation which can lead to general aches and
pains.

Core Workouts
Exercises that activate many muscles across the torso that cross several joints and
work together to coordinate stability are the most effective. Some of the best core
exercises are simple bodyweight exercises, including the following workouts and
individual exercises.
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Physical Education 1
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1. Quick core workout - The Plank, Side Plank, V-sit Pose, Bicycle Crunch, The
Bridge, Push Up Lat Row, Skip with a Twist (Quinn, 2020)
2. Standing workout – Medicine Ball Circles, Standing Side Crunch, Standing
Crossover Crunch, Diagonal Woodchop, Horizontal Woodchop, Front Rear Figure of
8 Lunges, Static Lunche with Rotation, Overhead Squats, Kettlebell Windmills
(Quinn, 2020).
3. Yoga and Pilates - Yoga and pilates also challenge your balance, flexibility, and torso
strength.

E. EVALUATE
Perform and record the following:

Dead Bug, William (2021)

Bird Dog, Rogers (2021)

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Physical Education 1
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Plank, Quinn (2021)

Squat, Quinn (2019)

Individual Exercises which will strengthen and engage your core:

Forward Side Plank, Asher (2021)

Push Up, Berre (CERG) V-Sit, Quinn (2021)

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Physical Education 1
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Back Bridge (Quinn, 2021) Lunge with a Twist, Quinn (2021)

Hip Lift, Quin (2021)

Oblique Twist with a Medicine Ball, Quinn (2019)

Superman, Quinn (2020)

Other links to core exercises:

A Comprehensive Guide to Engaging Your Core

https://www.healthline.com/nutrition/how-to-engage-your-core

How to Maintain Your Functional Strength While Sheltering in Place

https://www.healthline.com/health/fitness-exercise/functional-strength-training

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Physical Education 1
(PHYSED 1)

REFERENCES

Asher, Ann (2021) Forearm Side Plank. https://www.verywellfit.com/how-to-safely-progress-your-

side-plank-exercise-4016853
Berre, L. Norwegian University of Science and Technology. CERG.
https://www.ntnu.edu/cerg/regimen
Burke, A. (2021). Registered Nursing.Org.
https://www.registerednursing.org/teas/musculoskeletal-muscular-system/
Cerin Rees Fitness Coaching. The Healthy Eating Pyramid (2010). Available from
https://cerin.files.wordpress.com/2010/07/healthy-eating-pyramid.pdf Accessed on
August 2, 2020.
My Gym Lake Mary.(2014). Which Animal Would You Be?
https://mygymlakemary.wordpress.com/tag/child-development/
Vertex42. Food Diary Template. Available from
https://www.vertex42.com/ExcelTemplates/food-diary-template.html Accessed on August 12,
2020.
Quinn, E. (2020). 7 Exercises to Build Your Core Strength. Very Well Fit.
https://www.verywellfit.com/quick-core-workout-routine-3120075
Quinn,E. (2021). Plank Pose. https://www.verywellfit.com/the -plank-exercise-3120068
Quinn, E. (2019). How to do the Squat. https://www.verywellfit.com/safe -squat-
technique-3119136
Quinn, E. (2021). How to Do a Basic Bridge: Proper Form, Variations, and Common Mistakes.
https://www.verywellfit.com/how-to-do-the-bridge-exercise-3120738
Quinn, E. (2021). How to do the Hip Lift. https://www.verywellfit.com/hip-lift-abdominal-exercise-
3120053
Quinn, E. (2019). How to Do Seated Oblique Twists With a Medicine Ball.
https://www.verywellfit.com/seated-oblique-twists-with-medicine-ball-3120067
Laura, W. (2021). How to Do the Dead Bug Exercise. https://www.verywellfit.com/how -to-do-
the-dead-bug-exercise-4685852
Hughes, L. (2019). How to Engage your Core. Origym.
https://origympersonaltrainercourses.co.uk/blog/engage -your-core
Rogers, P. (2021). How to Do the Bird-Dog Exercise: Proper Form, Variations, and Common
Mistakes. https://www.verywellfit.com/how-to-do-the-bird-dog-exercise-3498253
Wood, R. (2021). Sit and Reach Flexibility Test.
http://www.topendsports.com/testing/tests/sit-and-reach.htm

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