功能性体能训练专题
体能训练的范围非常广泛，人体是一个复杂适应系统，功能能性体能不限于某一个训练方法或者训练目的，功能性体能是人们对人体复杂性认识的结果。了解了功能性体能的训练内涵，对我们进一步认识运动训练的目的和其他等等，都很有用啊。功能性体能是未来运动训练学者探索普通老百姓、竞技运动员动作的必然趋势。功能性体能训练是专门性训练，但区别与传统的专项训练，他是在专项之上的综合训练或者组合训练，其结果是各种训练方法的综合效果，对人体从事某中活动或者运动有很好的作用。其实换了个名字只能说明人们对训练的内涵认识更深一步了，都归因于系统科学在运动训练中 的应用。


    If people are not active in sports or physical education (in other words doing something that challenges their stability and ability of muscles to react), they start to lose balance at the age of 15 or 16.

    After the age of 70, nearly 85% of people die from complications due to breaking their hip.

If those aren’t reason enough to incorporate core and functional training into your exercise program, perhaps learning more will convince you.
What is Functional Training?

Functional training is defined as “activity that trains movement” and includes: balance training, stabilization training, core training, and dynamic movement training. The result of functional training is agility – improved reactionary forces where your body has the ability to compensate for changes in your center of gravity and can move quickly and efficiently. In other words, if you’re falling or suddenly caught off guard, your body is trained to react quickly, meaning you are less prone to injury. Exercises promoting core strength and stability improve or maintain posture and alignment as well as challenging balance and equilibrium.

Core training is different than just training your abdominals. Although the abdominals are an important part of your core musculature, true core training is amore integrated approach; it combines strength, balance, agility, and flexibility of the muscles that control the entire trunk and spine. Regular conditioning of the core muscles is essential to prevent injuries, correct posture, and making you more efficient with all that you do. Core training is about QUALITY of the movement, not quantity!

Why are Functional Exercises Important?

There are many reasons why functional exercises are important; here are some of the primary reasons:

    * They promote maintenance and improvement in Active Daily Living tasks
    * They promote spinal health and longevity
    * They mimic motor patterns that translate into daily tasks, recreational sports, and work activities.
    * Traditionally, when people exercise, they are working on “cosmetic fitness” – exercising to look good and working on surface muscles or those that we see. The problem with this is that it doesn’t help you in daily tasks. How often do you hear that someone hurt themselves reaching to the back seat of their car, turning quickly, or bending down quickly to pick up something? These are daily living tasks; therefore, it makes sense to train the muscles doing similar movements. You aren’t lying down most of the day doing crunches, yet your abdominal muscles are constantly working to stabilize your spine. So why not train them in a way that makes sense (i.e. standing, sitting, twisting)? That’s what core and functional training are about, and there are several methods you can use.

But I LIKE my “Traditional” Exercises; How Can I Make Them More Functional?

Making your regular exercise more functional and beneficial simply requires some basic problem-solving and creativity.

    * Any exercise that you would normally perform standing on a floor can easily be made functional. Try standing or kneeling on a piece of equipment that challenges your balance; you will force your core muscles to work at the same time and improve balance and stability. And when you recruit more muscles, you also get the added benefit of burning more calories and finishing your workout quicker!
    * Any exercise that you would normally perform on your hands and knees or on your hands and feet (i.e. push-up) can also become functional. Simply place one or more of your bases of support on something unstable and experience the challenge as you engage your core and stabilizing muscles. For example, place one or both of your hands or feet on one of the pieces of equipment described in this section while doing a push-up; it then becomes a core exercise as well as strengthening your upper body.
    * Perform two exercises at the same time. Combining actions requires stability, improves coordination, and allows you to more quickly complete your workout. For example, try doing an overhead shoulder press at the same time you do a squat; better yet, do it standing on a piece of balance equipment. Or try doing a standing leg extension while working your biceps or triceps.
    * Practice basic balance exercises. Try standing on one foot; then progress to closing your eyes at the same time or adding some dynamic movements. When you feel comfortable doing that, perform your “regular” exercises while standing on one leg (i.e. arm exercises, squats).
    * What if you don’t have any special equipment? The best thing you can do is learn what neutral alignment is and try to maintain it throughout the day with all that you do. Think of drawing your navel in towards your spine like you have a string running from your navel, up your spine, and out the crown of your head. When you do this, you should feel your deep abdominal muscles engage. Your ears should be in line with your shoulders. People often ask “what is the BEST abdominal or core exercise I can do?” It’s simple, learn how to get into neutral alignment; keep your navel drawn in, and maintain it – that is the BEST exercise there is!
    * If you try to maintain neutral alignment while sitting in your car, there’s a good chance you’ll have to raise your rear-view mirror. This can then be a physical cue for you; rather than adjusting your mirror, adjust your body! If you find that you slouch during the day, get yourself into neutral alignment and then tie a string around your torso, directly on your skin just over your navel; have it snug enough that you don’t really feel it when you’re in proper alignment. If you let your navel go or lose your neutral alignment, you will have that physical reminder when the string presses into your skin (for best results, use an “uncomfortable” material like curling ribbon or a rough-textured rope). No one will know you’re wearing the string but you, and you just might find your posture improving!

[ 本帖最后由 bing2008 于 2008-4-30 11:27 AM 编辑 ]

近几年来，“功能训练”一词正从国外的康复中心、健身房，逐步向竞技体育渗透，已经成为非常时髦的训练术语。而其他训练术语。如.‘综合素质训练”。.‘专项体能训练”等相比之下便显得陈旧了。同时，我们也发现，经过传统体能训练的运动员获得了强大的有氧和无氧能力以及发达的肌肉。但是。其专项运动成绩并没有实现突破。换句话说，运动员可以在一般和专项身体素质测试中获得令人满意的成绩。但这些训练对于提高其专项运动能力未起太大作用。效果差强人意。功能训练是专项训练，是体能专项化的桥梁，它提高了技术表达体能的效率，缩小了训练和比赛的距离。   
功能训练的定义是什么?什么样的动作练习才是功能训练?在进行功能训练设计时需要注意什么?为了更好地理解功能训练。我们把“功能性”动作定义为:我们的身体被设计成的，每天生活当中应该做的动作。人体功能隆活动是指在特定的环境中。每天生活中需要做的必须动作。从解剖学理解.即我们的身体被设计成应该做的动作。这里有两点需要加以解释:一是我们的身体是如何构造的(人体的解剖学特点);二是在每天的生活当中，我们的身体应该做的动作。如人类去打猎和获得食物，避免其他肉食动物的猎食，即走、距、爬、举等。所以，功能性动作可以被认为是人体生理解剖结构基础上所决定的动作。人体的各种复杂动作—包括竞技动作都是人体功能性动作的组合。这些功能性活动有以下7种重要的动作—蹲、跨、弓箭步、踏步、踢，以及另外两种要求躯干稳定并对躯干前后倾和旋转动。   
功能训练是一种为提高专项运动能力，通过加强核心力量并能使神经肌肉系统更加有效率的训练方法。它包括了动作衔接的加速度、稳定性及减速等练习在内的多关节、整体性、多维度的动作。是一种可以提高运动员完成日常生活和体育运动的更加有效率和经济性的动作。功能训练的目的在于训练动作姿势.而不是单块的肌肉:单一的关节;不是发展健美的肌肉，而是更好地满足专项所需的肌群力量;训练过程中强调动作的质量，而不是动作的数量。功能性训练的优点是:在确保运动员具有扎实的基础体能后，为提高其专项运动能力而设计专门的体能训练。这种训练可以进一步挖掘优秀运动员的运动天赋，从而使他们的专项体能得到更大的提高。不仅使运动员的速度、灵活性、协调性、平衡能力及其他关键因素得到了明显的提高，而且对运动员改进身体姿势、动作和专项技能也有非常大的帮助。   
功能训练不是独立的、脱离专项实战的大负荷体能训练，与一般体能训练相比，它使训练更服从于比赛需要;更有助于提高运动员专项竞技能力。所谓功能训练的.‘功能”是相对的。功能就是目的。另外，功能训练还表现为:对静力姿态和动力链的效果评估。对阻力训练效率的结构设计，可用于纠止代偿、功能障碍和核心稳定性。   
功能训练被认为是一种训练“动作”的控制力和精确性的活动，而不是训练肌肉的发达。它并不强调某一具体动作中的四肢肌肉力量的过分发展。相反，它强调躯干核心力量肌群、秸杭肌和大肌群下面深层小肌肉的平衡发展。它强调多关节肌群的协调、平衡和稳定性。功能训练的理念:第一，更强调多关节、多平面的训练。即在日常活动中，多关节动作的运用比单关节的动作更多;在竞技运动中，身体不是单独的在某一平面内的。而所有动作都是在两个或两个以上的平面内完成的动作。所以，要强调关节多角度地在运动环节各个平面的训练。第二。要把平衡控制和本体感受纳入功能训练的重要内容。更加强调运动员身体躯干核心部位的控制、平衡和稳定。身体躯干的平衡稳定性必须优先于身体四肢力量的发展。从人体发育过程看，身体躯干及脊柱的发育相对四肢而言比较完善。所以，运动中应优先注重身体核心部位的训练。第三，强调全身动作的一体化和控制下的动态平衡性。在竞技运动中。没有一个动作是单独由一块肌肉发力所能完成的，人体动作大致可以分为减速、维特稳定和加速等过程。它们分别通过离心收缩、等长收缩和向心收缩得以实现。   
功能性动作的质量特征，可通过动作幅度、身体控制力、平衡能力和一般稳定性来反映。功能训练的优点是，在确保运动员具有扎实的基础体能后，为提高运动员专项运动能力而设计专门的体能活动。功能性训练有氧和无氧运动的强度。持续时间、频率应依据专项对其不同要求而确定;抗阻力训练的运动形式、负荷和练习的时间都取决于专项对运动员的需求.

-----------------引自  刘爱杰,李少丹. 我国运动训练方法创新的思考[J].中国体育教练员,2007,3:4

[ 本帖最后由 bing2008 于 2008-4-30 10:40 AM 编辑 ]

(This article is a part of my new e-book soon to be released called the “21 Day Roadmap to Health.”)
Today the buzz word in the gym is functional training. It has many meanings to many practitioners in the health and fitness industry. My understanding and implementation of functional training has come from a variety of sources including my own training and teaching in martial arts and numerous sports, combined with studying many of the leading experts in the field including Gary Gray (known as the father of function), Paul Chek (who is also known as the man who brought those big Swiss/stability balls to our gyms) and the National Academy of Sports Medicine to name but a few.
Here is a definition of functional training from the National Academy of Sports Medicine:
“All functional movement patterns involve deceleration, stabilisation and acceleration, which occur at every joint in the kinetic chain and in all three planes of motion.” (1)
Confused?
Let’s break this definition down, as I believe it is important to know what is at the heart of functional training – as it is not just a case of doing exercises on balls or on one leg, for the sake of it.
Since most of us drive I will use driving as an analogy for functional movement.
There are muscles that are the brakes, while others are the accelerators, and both are supported by the clutch that helps dictate how fast or slow we will go. The core muscles often take on the role of the clutch as they are where the movement begins. As you know when you are driving a “real” car: to get it moving you need to first push the clutch to put it in first or reverse. (That’s why I don’t enjoy driving automatics like using machine weights – boring and it requires no skill or control). The clutch often sits in the background as it supports the movement, but your effectiveness with it is a big factor in how good a driver you are.
The kinetic chain is merely the link between all the parts if one of the links is broken (e.g. the battery), then you are in trouble and not going anywhere fast.
Three planes of motion is the steering wheel. We can drive backwards and forwards (sagital plane), swerve side to side (frontal plane) and make those circles round the roundabout (transverse plane).
To help you differentiate better, below is a list of terms Gary Gray has designed that describes whether our efforts are functional or non-functional. (2)
Non-Functional                                  Functional
Isolated                                               Integrated
Rigid                                                   Flexible
Limited                                                Unlimited
Artificial                                               Physiological
Fake                                                   Real
Link action                                           Chain reaction
Gravity confused                                   Gravity user
Lab-like                                               Life-like
Mechanical                                          Biomechanical
Deceptive                                            Proprioceptive
1 dimensional                                      Multi-dimensional
Here are two of these terms explained:
Isolated vs. Integrated
The body only knows movements as it relates to function.
Isolation training gets results in terms of increasing muscle mass and strength because it allows you to fatigue individual muscles, but this often comes at the expense of physical freedom. Have you seen how some body builders walk around stiff and rigid – this is often the result of a lot of isolated exercises based on training individual muscle groups like a bicep curl. Athletes on the other hand may use isolated training, but will then use integrated training to achieve more effective movement patterns.
Real vs. Fake
Let’s look at that machine in the gym that you lie on and then bring your feet to your bum – the hamstring curl. Where in the real world do you see this movement? However everyday we use some form or a lunge or squat to pick things up.
A helpful way to see functional exercises in action is through what Paul Chek describes as “Primal Patterns”. Chek calls them Primal as they were the functional movement patterns we used to survive as early man. (3)
Including:
Push
Pull
Twist
Lunge
Squat
Bend
Now to specific functional vs. non functional exercises:
Non-Functional                                       Functional
Bench press                                           Push up                                               
Lat pull down                                          Pull up                                                
Seated triceps extension                         Dip                                                      
Leg extension                                        Lunge                                                  
Leg press                                              Squat           
Non-functional exercises have characteristics including being performed seated, on machines, involving single muscles in isolation, and not requiring the core muscles to stabilise. You should notice that one of the characteristics of functional exercises is that they involve using your body weight as a resistance. This ability is called relative strength. For example how many chin ups, push ups, squats, lunges, dips you can perform is an indication of your relative strength.
Summary on the benefits of functional training:
Everyday life gains – integrated training helps you develop your muscles to work together synergistically as a team, resulting in an overall increase in strength, balance, co-ordination, and power
Stronger core muscles – e.g. a push up will require your chest, arms, shoulders, and those important stabilising core muscles to work. While a seated chest press will allow the core muscles to sleep. Weak core muscles are one of the big reasons for our bad back epidemic.
More muscles used equals more calories/energy burned J
Time saved by working several muscles at once – one of the biggest reasons I often hear for not exercising is lack of time
Money saved – you do not need fancy expensive equipment (or even a gym membership), just some basics including your body and a small space

In the past few years I've seen a huge transition in the fitness industry. More and more people are using functional training, and some argue it's the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.
First, lets look at what functional actually means.
Functional - Func.tion.al
1. capable of operating or functioning
2. capable of serving the purpose for which it was intended
(Webster's Encyclopedia 2nd Edition, 1996)
Based on that definition, you can draw many conclusions as to what is functional. Depending upon who you ask, you will most likely get a diverse variety of responses as to what is functional. All human movement is a combination of various functions. Human movement cannot take place without muscular function. According to the functional training "experts", functional training uses bands, balls, free-weights, and plyometric exercises in an attempt to condition the body in an un-stable environment. Many of the experts feel that performing exercises that mimic activities or specific skills is the most effective way to train, regardless of ones goal.
What is the safest, most efficient and effective way to optimize human performance?

Factors Affecting Human Performance

In order to maximize human performance, you must have a good understanding of what affects performance. The factors that play the greatest role in performance are:
Power (Strength and Speed)
Agility (Flexibility/Mobility/Stability)
Cardiovascular and Respiratory Conditioning
Sport Skill (Neuromuscular Coordination and Efficiency)
Genetic Potential
Let's take a look at each factor and determine which training methods are going to deliver optimal results. By optimal results, I mean the greatest amount of improvement, with the least amount of risk, and in the shortest amount of time.
Power
Power = Force x Distance / Time
Power can be increased three ways:
Increase Force (Strength)
Increase Speed
Increase Distance (flexibility/range of motion
1. Increase Force (Strength)
What is the most effective method of increasing strength and/or muscle tissue? In my opinion, High Intensity Strength Training is the most productive, safe, and time efficient approach available. I am not stating that one set of each exercise is the best choice. My definition of High Intensity Training is: training to momentary muscular failure, with brief and infrequent workouts in which all variables are prescribed based on the individuals: goals, age, current fitness level, fiber types, personal preference, and past experience.
The purpose of strength training is to increase strength and lean body mass, NOT for training a specific skill or movement-that's called practice! People strength train for many reasons and there are many methods that work. For years, many trainers and coaches have had their clients and athletes perform Olympic lifts because they feel it will transfer over into the performance of their skill.
Numerous studies have shown that the neurological transfer of skills is not optimal unless the skill is practiced EXACTLY as it is performed in competition. Therefore, performing power cleans because you play football is NOT optimal. Performing power-cleans will only get you better at performing power-cleans! Focus on increasing strength and lean body mass, and practice your skill exactly as it is performed during competition.
2. Increase Speed
Increasing the speed at which a skill is performed is another great way to improve power. Speed is primarily predetermined by the individual's genetic make up. However, that does not mean that you cannot improve speed by practicing the skill EXACTLY as it is performed in competition. A great deal of focus should be placed on perfecting the technique. By practicing the skill in this manner, you will improve neuromuscular efficiency, which will result in faster and more accurate performance.
3. Increase Distance (flexibility/range of motion)
Increasing flexibility is another way to improve power. By increasing flexibility, you increase the distance that force is applied which results in an increase in power.
The safest and most effective method to increase flexibility is by performing full range of motion exercises and incorporating a sound stretching routine.
Agility
Improving ones agility is another way of optimizing performance. Agility drills should be SPECIFIC to the activity or event. For example, having someone do Plyometric jumps off of boxes is NOT specific to someone who plays basketball! Yes, a basketball player jumps, but not off of boxes. Having the athlete practice jumping from the floor would be much more specific to their sport. Always ask yourself, "What is the goal?" "Is what I'm doing going to give me the outcome I desire?" "Is it optimal?"
Cardiovascular and Respiratory Conditioning
Increasing cardio/respiratory output and endurance is another factor that has a major impact on performance. This topic is one of such importance that it is beyond the scope of this article. In general, if you increase the individual's cardiovascular and respiratory output and endurance, there will be a corresponding increase in performance.
Cardiovascular training should also be specifically geared towards improving the individuals conditioning in the metabolic pathway in which they compete or perform. For example, someone who plays tennis should primarily train at a slow to moderate pace and incorporate bursts of high intensity effort. Interval training would be a good choice for this individual. Keep the training specific to the individual.
Sport Skill
This is an area in which there is a lot of confusion among many athletes, coaches, and trainers. Skill acquisition and strength levels are two completely different things. Therefore, they should be trained separately, and with different methods. In order to optimize the performance of a specific skill or movement, it needs to be practiced EXACTLY as it is performed in competition. It has been shown that each activity or movement has it's own neuromuscular pathway, and that just because a movement is similar does NOT mean there will be a positive transfer or carryover of skill.
In order to maximize performance the individual should attempt to perfect their movement or skill with endless hours of practice. The goal of practice should be to improve the technique, accuracy, and increase the speed at which the skill can be performed. This topic was addressed earlier in the section titled "Increase Force."
Genetic Potential
This is the factor that I have found to have the greatest impact on human performance. Genetic potential is something many people overlook. Regardless of what methods of training I use, I will never be a world-class marathoner. I can train twice a week or I can train 5 hours a day, it still won't change the fact that my body wasn't designed to excel at endurance activities. I hear of too many coaches and trainers having people follow dangerous training programs in an attempt to drastically improve their performance. This is not to say that you cannot improve performance. When training yourself or a competitive athlete, always set realistic goals. As stated earlier, the best thing to do is utilize the most effective methods available and work hard!

Differences Between Functional Training & Machine Based Training

Most, if not all of the so-called functional exercises, fail to supply constant and variable resistance. Most quality machines supply constant tension and variable resistance based on the strength curve of the particular muscle, and track proper joint function.
For example, compare dumbbell bicep curls on a Swiss ball to a bicep curl on a quality machine (such as Hammer Strength.) While performing the dumbbell curl, there is no tension on the biceps in the bottom or top positions. The resistance is greatest when the dumbbell is perpendicular to the floor. The amount of stimulus is also decreased due to the fact that the individual must balance his/her self on the ball.
While using a machine, there is constant tension on the biceps and the amount of tension varies during the exercise based on the strength curve of the biceps muscle. Which is going to make the individual stronger? Which is going to stimulate more muscle fibers in the biceps?
In my opinion, machine based training is by far superior if the goal is to increase strength, and/or muscle tissue. Keep in mind that more muscle equates to a faster, stronger, and better athlete, providing they practice their specific skill or movement.
This is not to say that functional exercises serve no purpose. There are benefits to functional exercise; just not as many as some people are lead to believe. Exercise selection and the training methods used should be based on the individual's goals. Instances where functional training may be effective would be in individuals who need to improve balance, stability, and neuromuscular coordination. Below is a chart that shows the differences between Functional Training and Machine Based Training.
Machine-Based Training         Functional Training
Provides constant and variable resistance        Very effective at improving balance, stability, and coordination


Movement tracks proper joint function        Does NOT effectively overload musculature


Effectively overloads musculature (if used properly)        Does NOT provide optimal transfer of skill performance


Safer to perform        Very difficult to measure and monitor progress


Many machines available to work every muscle in the body         Higher chance of injury

Conclusion

Functional training obviously has some benefit, and can be a great addition to a well-designed strength program. However, I personally feel it should never take the place of a structured strength training routine. I recommend using a combination approach, which utilizes machines, free-weights, bodyweight, balls, bands, and anything that is going to deliver the desired results.
Always remember that training for strength and/or increases in muscle tissue and training for skill are two completely different things. When designing or assessing a training program the following questions should be asked. What is the goal? Is it time efficient? Is it safe? Is it delivering the desired results? Is it optimal?
References
1. Schmidt, R. A : Motor Learning and Performance - >From Principles to Practice. Human Kinetics Books; Champaign , IL 1991
2. Bryzcki, Matt : A Practical Approach to Strength Training, Masters Press; Indianapolis , IN 1995
3. Magil, R : Motor Learning - Concepts and Application, 4th Edition, C. Brown Publishing, Madison , Wisconsin 1993
4. Chek, Paul : What is Functional Exercise? (Article), C.H.E.K Institute
5. Calais-Germaine, Blandine : Anatomy of Movement, Easterland Press, Seattle , WA 1993
6. Tortora, Gerard, J : Principles of Human Anatomy, 5th Edition, Harper Collins Publishers, New York , NY 1989
7. Stein, Alan : Improving Athletic Power (Article), Hard Training Newsletter
8. Manny, Ken : Skill Development : An Open and Closed Case (Article) www.naturalstrength.com
9. Kielbaso, Jim : Plyos - My Story (Article) www.cyberpump.com

By Gage Livingston

           If you have been to a gym lately, it is likely that you have seen the use of various training modalities such as stability balls, medicine balls, balance boards, core boards, bands and cable equipment.  You may have even heard people talking about a new fitness concept called functional training for which this equipment is often used.  But, what do these people mean by functional training?  The following will explain what functional training is and what it’s not.  Furthermore, I will explain why this philosophy has brought forth such a massive increase in training equipment.  Finally, you will learn who can benefit from functional training.

            To begin, we must try to define what exactly is functional training?  If you ask 5 different trainers, I am positive you will get 5 different answers.  I will refer to one of the most sought after experts on functional training named Juan Carlos Santana (JC) in discussing this topic. So as JC does in explaining this topic, I will first define function.  For our purposes, function can be defined as performing an action for which a person is particularly fitted or intended for.  Function serves a purpose.  Conclusively, we can say that the definition of functional training is developing the movements for which the body was designed to do. The definition is very general because function will mean different things to different people.

Functional training is specific to the individual and the activities they engage in.  For example, if a person wants to jump higher, doing squat jumps would be more functional then doing a seated leg press because squat jumps train the movement while a seated leg press merely trains the muscles involved in jumping.  Therefore, functional training trains movements and not muscles.

So, now that we know to train movements.  What movements do we train?  This is a great question which JC Santana answers beautifully with what he calls the 4 pillars of human movement.  The first pillar is standing and locomotion.  All of us stand, walk, and run on two feet. Pillar 2 is level changes.  We lower and raise our bodies through trunk flexion and extension, squatting, lunging, and stepping.  The third Pillar is pushing and pulling.  Pushing involves bringing the hand further away from the body and pulling involves bringing the hand closer to the body. The fourth pillar is rotation.  We can see the forth pillar when throwing a ball, swinging a golf club, and even when just walking we rotate to some degree. In summary, humans stand and perform locomotion, change levels, push and pull, and rotate.  This definitively sums up human movement.

Functional training has brought forth many new training modalities.  The reason for this is that traditional machine based training did not fully correspond with the functional philosophy.  We have found when movements are trained and not isolated muscles; we are often standing and moving in a 360 degree environment and have multiple directions of motion.  Now tell me does the chest press machine allow multiple directions of movement.  The answer is clearly no.  You are locked in to one movement in a seated position which hardly mimics the movements of life and sports.  However, performing a standing band press puts you immediately in a more functional position because you are standing. Further, you are not locked in to one stable movement but rather you are able to change the angle of movement and speed easily.  So, we see all this new equipment because it was needed to support the training of movements and not isolated muscles.

            Everyone can benefit from functional training because we all move.  I believe the use of functional training in the sports world is clear.  We have all scene athletes have to stand, run, balance, on a single leg, push and pull from multiple angles and body positions, perform level changes, and rotate quickly.  So it is common sense, train the body for what it is preparing to do for improved performance.

But what about the non-athletic populations?  If you simply observe what you do each day, you will notice that you perform level changes when you pick something up off the ground, walk and stand to move around, push and pull to open doors, and rotate when getting off the floor from a seated position.  You might say, I don’t think I need to train movements to do that.   However, one of the key objectives of functional training is injury prevention.  The idea is that the more we teach the body to move a certain way, the less likely we are to get injured doing it.  Many knee, back, and shoulder problems are due to a lack of functional strength and occur during everyday life.  A back injury can come from something as simple as putting a bag of groceries in a car because the back and core are not strong enough to support the load of the groceries.  If one is trained to stand, push, and perform level changes as seen when putting a bag of groceries in a car, we would see fewer injuries because the body is able to do the movement with out compensating for unstable and weak musculature.  I realize that functional training can be hard to understand for the non-athletic population but realize that functional training for the average person is about injury prevention and improved performance of life tasks such as picking up children, participating in recreational activities, moving furniture, climbing a set of stairs, and so on.  Lastly, understand functional training helps us to maintain the ability perform tasks as we age.  Most of us don't think about it now but those simple things I have listed previously become not so simple later in life without proper movement training.

Michael Boyle

Copyright 2004 ISBN: 073604681X
ISBN13: 9780736046817

208pp
Paperback
About the Product
Reach a higher level of athleticism with Functional Training for Sports!

Functional training is a complete system of athletic development that focuses on training the body the way it will be used in competition, making it the most efficient and effective form of training today.

Author Mike Boyle, renowned strength and conditioning coach formerly with the Boston Bruins, addresses movement, body positions, and abilities that are essential for success in competition. Through Functional Training for Sports, you will improve your total athleticism, enhance your performance, and reduce injuries through exercise progressions that will spur your development potential for specific movement patterns you commonly use in your sport.

Providing tests for you to determine where to start, the progressions focus on training for the torso, the upper body, and the lower body. The book also provides detailed programs that incorporate the exercises and methods for these progressions. As you master each progression, you will be preparing yourself to perform in any situation with notable improvements in stability and balance, reaction time, core strength, and power.

This whole-body, sport-applied system makes Functional Training for Sports your key to today’s most effective and efficient training!
About the Author
Michael Boyle is regarded as a leader in the field of strength and conditioning. Before his work with Athletes’ Performance, Boyle was owner of Mike Boyle Strength and Conditioning, which emphasized performance enhancement and injury prevention to provide athletes of all ages.

Before opening his business, Boyle spent 17 years as the strength and conditioning coach at Boston University and 10 years as the strength and conditioning coach for the NHL’s Boston Bruins. He was one of the first strength and conditioning coaches to prepare athletes specifically for the NFL Combine, a trend that is now industry-wide. He also was the strength and conditioning coach for the 1998 gold medal-winning U.S. women’s Olympic ice hockey team.

Widely known for his work with hockey players, Boyle also has trained athletes in many of the major professional sports leagues in North America, including the NHL, NFL, NBA, MLB, MLS, and WNBA. In addition, Mike has produced eight videos, available from MF Athletic (1-800-556-7464 or www.performbetter.com).

Boyle lives in Reading, Massachusetts, with his wife, Cynthia. He can be reached at mboyle@athletesperformance.com.
Table of Contents
Chapter 1. Adding Functionality to Your Program
Chapter 2. Analyzing the Demands of Your Sport
Chapter 3. Assessing Your Functional Fitness
Chapter 4. Designing Your Program
Chapter 5. Linear and Lateral Warm-Up
Chapter 6. Lower-Body Strength and Balance Progressions
Chapter 7. Hip Extensions and Healthy Hamstrings
Chapter 8. Targeted Torso Training and Rotational Strength
Chapter 9. Balanced Upper-Body Strength and Stability
Chapter 10. Plyometric Training for Power and Injury Prevention
Chapter 11. Olympic Lifting for Quickness and Power
Chapter 12. Performance Enhancement Programs
Words of Praise
“Mike Boyle knows how to get results. He helped me reach my full playing potential, and in Functional Training for Sports he’ll show you how to condition your body to perform its best during competition.”

Brendan Shanahan
Detroit Red Wings


“With Functional Training for Sports you can become stronger and faster than ever. Boyle’s system works! He helped me reach my dream of being a professional football player and enabled me to perform better than my peers.”

Marcellus Wiley
San Diego Chargers


“Mike Boyle’s training techniques have helped me to be stronger, quicker, and fitter. His approach prepares me for the long soccer season and gives me the extra edge I need. Functional Training for Sports presents the most effective and efficient training program available today!”

Kristine Lilly
15-year veteran of the U.S. women’s national soccer team

From Book News, Inc.
“This book offers a complete method for athletic development that focuses on training the body the way it will be used in competition, in order to develop movement skills, body positions, and power for any sport. Boyle (a strength and conditioning coach formerly with the Boston Bruins) provides tests for athletes to determine their starting points for training, and then divides regimens into training for the torso, the upper body, and lower body. The exercises focus on improving total athleticism, enhancing performance, improving stability and reaction time, and reducing injury. The exercises are demonstrated in black and white photos.”Copyright © 2004 Book News, Inc.

From Running.about.com
“I have found in my own life that when I am doing things to develop my overall condition my running improves to a phenomenal degree. If you find only one thing in each cross-training book that I recommend you will agree, I am sure, that every book purchased is worth it’s weight in gold. This one is certainly no exception.”

Many people perform strength training to look good, but it also can help you improve your performance in athletic activities.

Fitness experts now recommend functional strength training (FST) as another way to enhance coordination, muscular strength and endurance - and ultimately to build a body better able to meet the challenges of sports performance.

Becoming increasingly popular in health clubs, FST is an integrated approach to strength training focused on exercising multiple muscles and joints together instead of working muscles in isolation as with conventional strength training. FST emphasizes the body's core muscles - abdomen and back - as stabilizers. The core plays an important role in nearly every sports activity.

"Functional strength training is becoming more popular because it is so practical," said Christine Cunningham, MS, ATC/L, CSCS and a member of the Life Fitness Academy Training Network. "This type of training is an ideal way to help maximize sports performance."

FST should supplement traditional weight lifting and is not intended to replace it. It provides variety and additional benefits that directly transfer to common sport movements. For optimum results, people should perform traditional strength training regularly and supplement this with FST. · FST uses free weights such as dumbbells and barbells, pulley weight machines, elastic bands, stability balls and balance boards. Conveniently, these tools now are available for use in the home as well as the gym.

Basically, in FST, exercises should mimic the movements of the sport while working against resistance. For best results, train with movements that follow and are equal to or greater than the current range of motion, and are at the same speed as the sport's movement to be performed. Research indicates that training at high speeds improves performance on dynamic movements, such as a vertical jump, better than training at low speeds.

Also make sure to coordinate all the muscles involved in the movement for maximum effectiveness. With FST, you don't want to only train the shoulder to throw better; it is important also to train the chest, back, biceps, triceps and abdominals, as you simulate a throwing movement. Use muscular contractions and speed of movement during training that are specific to the demands of the sport. A personal trainer can provide you with exercises that use these contractions.

Keeping in mind that range of motion, speed of movement, coordination and type of contraction are critical factors, the following are some examples of ways to conduct FST for specific sports:

A golfer who wants to maximize his/her power (and thereby lengthen the distance of his/her shots) should focus on the major muscles involved in the golf swing from the legs and hips to the torso and through the upper body - perhaps by using a high pulley with weights and simulating his/her swing all the way from the beginning of the stroke to the follow-through. A soccer player who wants to improve the speed and distance of his/her kick could use an ankle strap on a low pulley machine to mimic the kicking motion used on the playing field, challenging the muscles of the legs along with balance and torso stabilization.

A tennis player can develop a more powerful forehand or backhand by using a pulley with resistance to mimic the swinging movement, including chest, shoulder and forearm muscles and torso rotation.

To get started, check with a local health club that may have personal trainers who can design a tailored FST routine using a variety of tools. For working out at home, the new ParaBody 777 Cable Motion Gym System is ideal due to its multiple pulleys and cables, unrestricted paths of movement and multitude of exercise options. It even comes with a helpful video and a wall chart.

Strength training isn't just about improving your physique anymore. Incorporating FST can enhance overall well-being and help you achieve your potential in the playing arena.

测试是用来证明和评价运动员运动能力，以及预测其运动表现的。就进行基线测试而言，首先最重要的是，明确基线测试的意图然后建立一个对应的测试模式。把基础定义为“事物的最低部分或基础部分”，把基线定义为“体现可测质量正常背景水平的观察量”。这里有两个操作性词语：一是“基础”，指一个系统或构件中基本部分；一是“质量”，指范围、程度和优秀的评级。注意，这里用的词是“质量”而不是“数量”，现在有很多测试都是以“数量”，比如用时间、距离和用力大小等作为基础的。基线测试的目的在于表现运动能力的基本构建基石和运动准备状态，每一个构建基石都应该与运动员有特定的关系。另外，“功能”一词也是很重要的。在进行基线测试时，要用“质量、基础和功能”来准确表达其测试目的。构建一个测试模式无论运动员是何专项或何水平，其基线测试都应包括三方面的内容什么是基线功能状态或者说功能性运动的质？功能性运动的质包括活动幅度，平衡，身体控制和稳定性。

什么是基线功能状态或者说功能性表现的量？即用时间和距离对功能性活动进行描述和评级，如冲刺和垂直纵跳都是功能性活动。这些活动应该是有普遍意义而不仅限于个别专项之中，这样在考虑项目的特殊性之前就可以对所有运动员进行比较。什么是运动专项技能状态？运动专项技能状态描述了界定某个项目和某种水平的活动所特有的熟练程度、能力或灵活性。这些测试通常关注质量和数量。投掷测试就是一个好例子，雷达枪可以监测速度（数量），而击中区域可以测量准确性（质量）。通过建立一个更加确定的信息分类表，这些考虑因素会使问题的解决得到改善。为此，对运动员的运动可从三个方面观察：功能性运动的质：指活动幅度，平衡，身体控制和稳定性等基础功能性运动。运动专项技能：决定运动专项活动模式的技能。
由于每一专项运动都有大量信息，本章将不会对运动专项技能的训练进行深入讨论。重点是放在前两类上，因为它们对所有运动都是普遍适用的。如果有两名运动员冲刺的成绩很差，而又没有进行运动质量的基础评价，那就会想当然地以为两个运动员都是速度慢而需要更多的训练。但是，如果进行了运动质量的基础评价，就会发现，运动员甲有良好的柔韧性、稳定性和平衡能力，运动员乙却没有，这表明两个运动员存在的不是同样的问题：运动员甲已经拥有各方面的基础素质，但却没有很好的运用于提高速度，因而，对其制定一个速度训练计划是合适的；运动员乙还没有建立起提高速度所必需的基础活动模式，对于他来说，制定速度训练计划也许会有一些正面效果，但这样做将会打破神经肌肉系统的重要规则。从测试结果可推倒以下结论：运动员甲：基础速度（竞技性运动）及超等长运动。运动员乙：为进行速度和超等长训练，先期进行的基线活动（基础性运动）和稳定性练习。人们制定体能训练计划的时候常常会只把重点放在活动的数量而不是质量方面，因而一般存在两大弊病：不重视基础性运动模式。把运动的数量和质量混为一谈。

引自：王振宇 哈尔滨工程大学体育军事训练部
http://qixiangcmcc.blog.sohu.com/70511426.html

基础测试可被分成三种不同的模式：第一为功能性运动的质；第二为功能性表现的量；第三为运动专项技术。
当 高水平运动员在功能性运动的质或功能性表现的量的测试中表现不好时，不要感到奇怪，因为这决不会消除他们运用技术的能力，这证明了其神经肌肉系统对特定的 薄弱环节有代偿作用。但发现这些薄弱环节以及预测潜在问题以阻止它们成为现实，是训练专家们的责任。所有的运动员都会有某种程度的代偿现象，当他们变得更 理性更专业时，运动员常常更关心动作的完成而不是动作的技术，所以，所有好的教练员强调技术基础的原因之一也在于此，而运动基础原理也应受到同样的重视。 代偿模式是神经方面的，所以最好通过连续的基础测试来辨别代偿的原因。
竞技能力金字塔表明了不同水平基础测试之间相互构件的关系，以棒垒球的技术为例说明：
运动员第一步是摆好运动姿势，尤其是肩部。随后，运动员在下半身有足够的稳定能力，以便在保持平衡时，使重量从艺条腿转道另一条腿产生旋转。
当运动员重量转移是加大速度和爆发力，就能产生更快的球速。运动员将要学习将爆发力从臀转移到躯干，在从躯干转移到手臂，这一过程被称为运动链。
最后，运动员要学习制动和技术，这将提高准确和节省的运用能量的能力，并会使运动员变得更加放松和持久。
一个水平为下一个水平打下牢固基础，而且这个次序反映了大脑处理活动信息的主次顺序。虽然这只是一个运动技能学习的简单说明，但将帮助运动员理解他（或她）只有发展到一个水平才能进入下一水平的训练。
竞 技能力金字塔第一部分（最低）代表基础性的活动性和稳定能力。力量素质不包括在内，因为它是稳定能力的亚组成部分；竞技能力金字塔第二部分代表活动的效率 和生产能力，包括爆发力、速度、灵敏性和耐力；竞技能力金字塔第三部分（最高）代表技术、运动时间、协调性、身体控制能力、肌肉感觉、运动技能学习和持续 性。


引自同上

你的信息很重要！对于训练的东西看来以后要有所拓展性的创新，我们的大学生队员也是不错的有时候。不好的是我们的后盾。