Strength and conditioning principles, along with the terminology, can be really confusing.  For example, what is the difference between functional exercise and sport-specific exercise?  Sounds like the same thing, right?  Well, in certain aspects they are similar and in other aspects they are not. 

Functional exercise is connected to both everyday physical activity and sport specific exercise.  Examples of functional exercises, like everyday physical activity, are reaching in a cupboard or walking up and down a flight of stairs.  To get better at these daily movements, functional strength training is a must.  Functional equipment can include dumbbells, resistance bands, exercise balls, and medicine balls.   

The focus of sport-specific exercise is on the conditioning, strengthening, and skill component for the particular sport.  Remember that functional and sport-specific exercises do have the same purpose which is to restore balance, strengthen, lengthen, improve the neuromuscular relationship, and coordinate movement patterns specific to the particular sport, household, or recreational activities.   With that said, an athlete must plan a training program with the thought of how to meet the needs of their specific sport and this is where the SAID principle comes into the picture. 

 The SAID principle stands for Specific Adaptation to Imposed Demands.  In other words, the SAID principle describes how various exercises or training programs, targeted for a specific activity, can generate changes only in the muscles, soft-tissues, and energy systems stressed by the activity.  (The body has two main energy systems: aerobic and anaerobic energy systems.)  Remember, energy is needed for growth, repairs, and everyday physical activities.  The intensity and duration of the activity will change the amount of energy required for the body’s performance.

 Continuation of article next week.