FUNCTIONAL EXERCISE FROM

THE INSIDE OUT

Recorded at the ECA Convention
New York, March 2003

LEARNING OBJECTIVES

1. Define the term functional exercise.

2. Become aware of key control systems involved in
functional exercise.
3. Understand anatomy relevant to developing and
selecting functional exercises.

FUNCTIONAL EXERCISE DEFINED

The term functional exercise is as vague as the term

living well. To determine how functional an exercise
is, the outcome of the exercise must be compared to the
objective.
Eg: Isolating muscles and using
fixed axis machines may be
functional for the competitive
bodybuilder,
where building
mass is the objective (A).
Such tactics are inept with regard
to improving human movement
skills or athletic performance.
Conversely, integration training
is functional for the athlete, but is
not functional for the bodybuilder!
(B).
During this lecture, functional
exercise will indicate any exercise
that serves to improve health,
movement skill, and athletic ability
while
supporting
the
training
objective(s).
Eugen Sandow in 1889 performed a
300 Lb. single arm press! (Ref #1.)
2

Paul Chek, 2003. All rights reserved.

EXERCISE PRESCRIPTION

To properly prescribe exercise, we must always

consider:
Pressure response in body cavities
Changing cardiovascular pressure and circulatory
response
Effect on peristalsis
Stimulating or inhibiting activity of endocrine glands
Stimulating or inhibiting effect on autonomic nerve
centers
Structural alignment and stability factors
Immune response

CONTROL SYSTEMS

The Survival Totem Pole

Paul Chek, 2003. All rights reserved.

Respiratory System
Respiration is vital!
Mobilizes CSF to nourish and remove metabolic
waste from the CNS.
Provides oxygen for cellular metabolism.
Maintains acid/alkaline balance.
Moves life-force energy (Chi, Prana) through the
body.
Lovett Brother reactions.
De Jarnettes Sacro-occipital Category 1-3.
4

Paul Chek, 2003. All rights reserved.

Any exercise
stimulus that
produces faulty
posture results in
structural
adaptations that
retard respiratory
efficiency.
The results are far
reaching and
frequently
overlooked or
mis-interpreted!
Lovett Brother Reactions

Paul Chek, 2003. All rights reserved.

De Jarnettes Sacro-occipital Categories 1-3

Category I

Category II

Category III

Rib cage mobilization

e.g. Feldenkrais exercises

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Paul Chek, 2003. All rights reserved.

Stretching over a Swiss ball

Exercise response - client needs vs. client objectives.

- Intensity magnifies imbalance.
- Respiratory efficiency (+ or -?).
- Heart capacity?
- Stabilization or respiration?
- What will balance the body?
- Educate the client!

THE SENSES OF LIFE

The head always wins!

The Visual System
Focal Vision
Ambient Vision

Paul Chek, 2003. All rights reserved.

Vestibular System

(Ref. #2)

Vestibular Activation

Paul Chek, 2003. All rights reserved.

Cranio-Cervical System

Highly integrated with
ocular, vestibular,
pelvic, foot and ankle
proprioceptive systems.

Origin of tonic neck
reflexes:
Suboccipital spindle
cell density of 150200/gram.
Intertransverse
muscles at 200-500
spindle cells/gram.

~70% proprioception in
gait from C0-C3-4.

(Ref.# 3)

Cranio-cervical integration?

The Visceral System

Including Circulatory & Immune Systems

Paul Chek, 2003. All rights reserved.

The Inner Unit (Ref. #4)

Functional Movement =
Functional Pumps

Dysfunctional pumps are common, even among the

fitness elite.
Commonly
associated with
other physiological
problems:
- Spinal pain
- Constipation
- Dysbiosis
- Fungal/parasite
infections
- Food allergy/
intolerance
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Constipation from incorrect

movement or lack of
movement can cause
toxicity.

Paul Chek, 2003. All rights reserved.

11

When the
abdominal wall
is dysfunctional,
the intestinal
tract may fall,
compressing a
womans sex
organs. Back
pain and painful
menstruation
commonly result.
Dysfunction in males is less pronounced, but exists.
The abdominal brain

Visceral-somatic reflexes

12

Paul Chek, 2003. All rights reserved.

Torso fixation and stabilization:

Negates TVA activation.
Does not provide natural
deformation of the torso.
Creates localized circulatory
stress without global
circulatory support.
Torso deformation aids
circulation and keeps viscera
healthy!

Paul Chek, 2003. All rights reserved.

13

EXERCISE IS STRESS!

Balancing the ANS

Sympathetic Indicators:
Poor digestion/decreased salivation
Constipation
Anxiety
Increased respiration/Heart rate
Poor sleep quality
Night sweats
Orgasm/genital
inhibition
Waking unrested
Nervousness
Jittery
Increased muscle
tension
Increased inflammatory conditions
Increased susceptibility to infection
Symapathetic = Catabolic
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Paul Chek, 2003. All rights reserved.

Parasympathetic Indicators:
Strong or excessive digestion
Hyperactive bowel; colicky
Incontinence
Orthostatic failure upon rising
Decreased respiratory rate
Decreased
persipration
Poor sleep quality;
hibernation
Increased mucus
secretions
Genital
stimulation/erection
Nervousness; depression; somnolence
Hands warm and dry
Increased gag reflex
Increased WBC count and more allergies
Parasymapathetic = Anabolic
Exercise for ANS Imbalance

Paul Chek, 2003. All rights reserved.

15

CONCLUSION

When developing programs we must always assess

overall physiological load and consider control
systems.
Isolation training has very finite value in
rehabilitation or aesthetic development.
Many people in the gym today are sacrificing
valuable internal resources in trade for external
appearance.
Well-designed functional training programs,
when coupled with sound dietary principles, will
always improve aesthetics, longevity and injury
prevention.
Always consider the Survival Totem Pole when
assessing physiological function and prescribing
exercises.
Learn to recognize visceral referral - modern diets
and machine-based exercise programs facilitate
dysfunction from the inside-out.
If you are not ASSESSING, you are GUESSING!
REFERENCES

1. Webster, D. (1976). The Iron Game; an illustrated history of

weight lifting.
2. Leonhardt, H. (1986). Color Atlas and Textbook of Human
Anatomy, Vol. 2. Thieme, Inc., NY.
3. Netter, et al. (1989). Atlas of Human Anatomy. CIBA-GEIGY
Medical Education, NJ.
4. Chek, P. (1999). The Inner Unit. www.PTontheNet.com
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