FUNCTIONAL FREEDOm

The Functional Pyramid

Functional Movement Skill

F u n c t i o n a l M o v e m e n t Q u a n t i t y

F U N C T I O N A L M O V E M E N T Q U A L I T Y

-Exercise, strength training, and just movement in general should be thought of like this pyramid. The majority of our movements should be focused on quality. Once the quality threshold has been met, quantity can be introduced into exercise or movement dosage. At the top of the pyramid is movement skills. Movement skills are specific movements required for specific tasks, for example pitching in baseball or lifting a box at work. Movement skills should be performed with the least amount of frequency and only once movement quality and movement quantity thresholds have been achieved. Skewing away from this pyramid puts individuals at high risk for dysfunctional movement and injury.

Efficient Movement

1. Mechanical Work ➗ Metabolic Costs

• A good way to think about this is in terms of VO2 Max, your ability to perform tasks without running out of energy. How much of your energy is it taking to complete tasks? For example, how well can you run and hold a conversation.

2. Patterns of movement that fullfill their tasks with minimal strain on the musculoskeletal system.

• This refers more to the amount of microtraumas you are causing to your tissues, like ligaments, tendons, and bones. Too much microtrauma can lead to a macrotrauma, like herniated intervertebral discs or an unhappy triad (torn ACL, MCL, and Meniscus.

3. Movement that occurs without pain or discomfort and involves proper joint alignment, muscle coordination, and posture.

-For example, is it difficult for you to sit up straight against gravity, or to keep a stable lumbar spine with efficient diaphragmatic breathing during lifts and chops.

Precise Movement

Precise movement about a joint is achieved when pure rotation happens without translation. This is effected by the shape of joint surfaces, ligament support, and the force couple action of muscle synergists. Joints susceptible to instability (such as the knee pictured below) depend on precision of movement in order to maintain long term health.