Moderate to Vigorous Physical Activity in the Classroom, Part II

Functional Training and Bushintai-Do

Functional training is the core method underlying the typical conditioning regimen of the martial arts. To help define functional training, we should differentiate it from traditional fitness training – the latter being the conventional wisdom that grew from the fitness boom of the 1980’s, and is gradually being replaced by more functional methods.

In traditional fitness training, emphasis is placed on isolation of specific muscles or muscle groups. Specific machines are designed to work specific muscles – athletes go from a machine that works quadriceps muscles, to a machine that works gluteus, to a machine that works hamstrings, to one that works calves, etc. This type of isolation, which forces the targeted muscle to do all of the work, is designed to induce hypertrophy, or muscle growth, under heavy work-loads. Under lower load and intensity of work, the muscles grow less, but achieve greater “tone”.

Traditional fitness training emphasizes “open chain” exercises. This means that the hand or foot performing the exercise is free to move. Open chain exercises typically isolate movement to one joint, and thus work load to one muscle. An example is the leg extension. Usually done in a seated position, the foot moves a weight that is placed far from the joint which performs the movement. The movement is performed almost solely by the quadricep muscles. This isolation can lead to rapid hypertrophy.

The horse stance is a compound (functional) movement.

In functional training, the emphasis is on movements not muscles. Muscle hypertrophy, which can be a by-product of functional training methods, is not the primary goal. Instead of isolation, functional training emphasizes compound movements and “closed chain” exercises. Closed chain exercises are those in which the hands or feet performing the exercise are in a constant, fixed position (usually on the ground). They work multiple joints and multiple muscle groups at once. An example is the squat or, in martial arts, the horse stance. Feet on the ground, weight (if any – body weight is often enough) is placed close to the upper body. Hip, knee, and ankle joints are all involved, so gluteus, quadriceps, hamstrings and calves are all working with this one exercise. More importantly, they are working in the way they are naturally used when walking, climbing stairs, getting out of a chair, etc. In functional training, the various muscle groups, and the nerves which control them, are trained together in a natural, efficient sequence.

In sports and in the activities of daily living (ADLs), multiple joint and muscle movements are required to happen at once, or in rapid succession, with maximal efficiency. Functional training is the way to achieve this efficiency – and with it, maximal power, endurance, speed, and stability, and prevention of injuries.

David Quinlan, Founder and Lead Instructor

Bushintai-Do Programs, Inc. 
Milton, Vermont