Introduction to Functional Training

About Course

Functional training is an essential approach to fitness that focuses on enhancing movement patterns used in daily life and athletic performance. This one-hour CPD course is designed for fitness professionals seeking to deepen their understanding of functional training principles and incorporate them into effective workout programs.

The course begins with an exploration of the fundamental concepts of functional training, highlighting its benefits in improving strength, balance, mobility, and injury prevention. Learners will study key movement patterns, including squatting, hinging, pushing, pulling, rotating, and gait-related exercises. The emphasis on multi-joint, core-focused, and dynamic exercises ensures a comprehensive understanding of how functional training aligns with real-world movement demands.

Through engaging videos and interactive content, participants will gain insight into designing functional training plans that are adaptable to clients of varying fitness levels. Practical activities include identifying functional exercises, categorising movement patterns, and creating a structured 30-minute workout plan.

This course is self-paced and delivered online, making it accessible for busy professionals. By the end of the course, participants will have the confidence to implement functional training into their practice, fostering better outcomes for their clients. Successful completion includes a certificate recognising one hour of CPD achievement.

Course Content

Introduction to Functional Training: Principles and Practice
This curriculum provides a comprehensive introduction to functional training, designed to enhance the skills and knowledge of fitness professionals. It focuses on movement-based training principles that improve strength, mobility, balance, and injury prevention.The curriculum includes engaging video tutorials, practical demonstrations, and interactive activities that delve into key functional movement patterns, such as squatting, hinging, pushing, pulling, rotation, and gait. Learners will explore exercise selection, programme design, and client-specific adaptations to ensure the effective application of functional training concepts in real-world settings.Through self-paced learning, participants will complete quizzes to test their understanding and create a 30-minute functional training plan to apply their knowledge. By the end of this curriculum, fitness professionals will gain the confidence and skills needed to integrate functional training into their practice, benefiting clients across a range of fitness levels.Successful learners will earn a certificate of completion, recognising one hour of CPD in fitness education and professional development.

Definition of functional training
Benefits of Functional Training
Examples of Functional Movement Patterns
Key Points and Examples of Functional Training

Functional Training Principles
Functional training is a method of exercise designed to improve the body’s ability to perform everyday activities efficiently and safely. It focuses on multi-joint, multi-muscle exercises that mimic real-life movements, enhancing strength, balance, mobility, and coordination. The principles of functional training involve training the body to move as a unit, engaging multiple muscle groups simultaneously, rather than isolating individual muscles. Key principles include using a variety of movement patterns such as pushing, pulling, squatting, hinging, rotating, and gait, which are fundamental to daily tasks and athletic performance. Functional training also emphasizes improving flexibility, stability, and endurance, contributing to better posture, injury prevention, and overall physical functionality. By incorporating these principles, functional training prepares individuals to handle the physical demands of daily life and athletic activities with greater ease and reduced risk of injury

Practical Application: Designing a Functional Training Plan
Designing a functional training plan involves creating a balanced routine that focuses on improving strength, mobility, balance, and coordination through natural, real-world movements. A well-structured plan begins with assessing the individual's fitness level and goals, considering factors such as age, activity level, and any pre-existing injuries. The program should include exercises that target key movement patterns: pushing, pulling, squatting, hinging, rotating, and gait. Each exercise should engage multiple muscle groups, focusing on compound movements rather than isolated exercises. The plan should also incorporate progressive overload to enhance strength and endurance over time. Functional training routines often combine bodyweight exercises, resistance training, and stability work, with attention given to proper form and technique to minimize the risk of injury. Flexibility and mobility exercises should be included to improve range of motion and joint health. To ensure the plan is effective, it should be tailored to the individual's needs and updated regularly to reflect progress and prevent plateaus. Ultimately, a functional training plan should enhance an individual’s ability to perform everyday tasks and improve overall physical performance.

Activities: Quiz and Plan Design
The Quiz activity focuses on assessing knowledge of functional movements, principles, and categories through interactive questions. It helps reinforce understanding of key concepts such as movement patterns (e.g., push, pull, squat) and their practical application in training.The Plan Design activity challenges learners to apply their knowledge by creating a simple, beginner-friendly 30-minute functional training plan. This includes structuring a warm-up, selecting 3–4 functional exercises, and designing a cool-down. Learners can upload their plans using a text response or a downloadable template, with options for instructor or peer feedback. For those without feedback access, a self-review checklist is provided.Both activities combine theoretical learning with practical application, promoting deeper engagement and skill development in functional training.

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About Course

What Will You Learn?

Course Content

Definition of functional training

Benefits of Functional Training

Examples of Functional Movement Patterns

Key Points and Examples of Functional Training

Examples of Functional Exercises

Movement-based training vs. muscle-isolation training

Importance of Core Stability, Balance, and Multi-Joint Exercises

Key Considerations When Designing a Functional Training Plan

Warm-Up Suggestions for Functional Training

Exercise Selection, Sets, Reps, and Progressions: A Comprehensive Guide

Multiple Choice Questions: Identify Functional Movement Patterns

Activity 2: Functional Training Plan

Match Exercises to Functional Categories: Questions

Completion Certificate

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