C. MOVEMENTS VS. MUSCLES

As discussed above there is a plethora of variables, which effect FMD. There are numerous current literature sources emphasising that the capability required for efficient movement is done so through integration of numerous muscles working in combination over a number of joints, rather than isolated muscle strength (7, 13, 17, 21).

Cook (17) explained simply that when analysing movement our brain does not recognise individual muscle activity, instead the brain recognises movement patterns and creates coordination between all the muscles needed, a process that is referred to as a ‘motor program’. Boyle (7) also emphasised the philosophy of FMD by stating, “experts emphasise that functional training trains movements, not muscles”. Boyle (7) noted that research and development demonstrates that exercise prescription should not follow anatomical descriptions for movements based on patterns such as extension / flexion / adduction only to produce force, but rather follow patterns of kinetic chains, which is how the body moves in actual locomotion. This concept describes groups of muscles and joints working together to perform movements.

Epley (21) concurred with this philosophy and noted that for an exercise to improve athletic performance multiple joint actions must be timed in the proper neuromuscular recruitment patterns. The training of multiple joints in one exercise will aid in the development of coordination and improve the ability to generate force for sports movements. He also stated that single joint exercises such as bicep curls, leg curls, and leg extensions contribute little to improve performance and are only used broadly to enhance an aesthetic quality, where multi-joint actions are a much better option for providing a transfer from training to performance. He concluded by stating, “sports skills require multiple joint actions timed in the proper neuromuscular patterns, otherwise you have no coordination or ability to generate explosive force”.

Chek (13) discussed generalised motor program compatibility, when referring to the concept that the brain stores “generalised motor programs”. He discussed that each motor program can be used for groups of movements that have the same relative timing. He gave an example when discussing a squat movement pattern, where he noted research demonstrated that when performing isolation exercises such as a leg curl / leg extension, there is a very poor transferal effect to improving vertical jump (VJ) performance. However there was a significant improvement in VJ performance when training the resisted squat pattern. This VJ performance concept was furthered when Dalen et al. (19) provided evidence of single joint (SJ) vs. multi joint (MJ) training with VJ performance. Their study was performed analysing proximal to distal coordination between the knee and ankle upon VJ performance. The study looked at two separate groups, where group ‘A’ completed MJ ballistic squat training with plantar-flexion in one complete movement, and group ‘B’ completed SJ plantar-flexion and ballistic squat resistance movement training on separate days. The study found that only the group ‘A’ MJ training group had a significant increase in their maximal VJ performance.

Boyle (6) described SJ or isolation exercises as non-functional for injury prevention and sports performance.  He gave alternative exercise prescriptions such as instead of leg extensions the use of split squats or other single leg variations, instead of leg curls using a single-leg-straight-leg deadlift prescription. He noted that over recent decades training prescription has progressed from training by body part to a more intelligent approach to training via movement pattern.

Gentil et al. (27) studied the effect of additional SJ exercises to a MJ resistance program, where the goal was to enhance muscular hypertrophy and muscle strength. The study randomly divided untrained men into a group ‘A’ training MJ exercises only with bench press / lat. pull down, and group ‘B’ training MJ and SJ exercises together with bench press / lat. Pull down / elbow flexion / elbow extension. The study concluded no additional muscular size or strength benefit was seen with the inclusion of SJ exercises, when elbow flexion was measured with isokinetic strength testing, and hypertrophy was measured with ultrasound.

The approach taken by the strength and conditioning professional should follow the literature which now overwhelmingly demonstrates that exercise prescriptions for sports performance should follow a method of enhancing motor development via movement based exercise prescription models.  The enhanced complexity of sports performance can only be further improved by incorporating an integrated functional approach to training prescription.