Stop Training Blind: A Conceptual Analysis of "Functional"
In fitness, "Functional Training" is a term used to sell everything from kettlebells to circus acts on BOSU balls. But what does it actually mean? By applying techniques for conceptual analysis, we can clear the "mental slop" and find the core of the idea.
1. The Model Case
A Model Case is an instance where the term definitely applies.
The Example: A physical therapist helping a stroke patient practice the "sit-to-stand" movement so they can use the restroom independently.
The Insight: This is undeniably functional because the exercise directly translates to a necessary life task. If this isn't functional, nothing is.
2. The Contrary Case
A Contrary Case is an instance where the term definitely does not apply.
The Example: A bodybuilder performing a seated concentration curl purely to "peak" the bicep muscle for a competition.
The Insight: While effective for growth, this is the opposite of "functional" in the traditional sense. It isolates a single muscle in a stabilized position that has no direct carry-over to external tasks. By seeing what it isn't, we see that "functional" must involve integration and purpose.
3. Related Cases
These are concepts that stay close to the target but are fundamentally different.
The Example: "Sport-Specific Training."
The Analysis: Doing a rotational med-ball toss might help a golfer, but is it "functional" for a grandmother? Not necessarily. Related cases help us see that function is often confused with application.
4. Borderline Cases
This is where we test the boundaries of the definition.
The Example: A 500lb Back Squat.
The Analysis: To a powerlifter, this is the core function of their life. To a desk worker, the risk-to-reward ratio might make it "non-functional." Borderline cases teach us that "Functional" is not a property of the movement, but a property of the person's context.
5. Invented Cases
Using "sci-fi" scenarios helps strip away our everyday biases to find the essence of a concept.
The Example: Imagine a human living in a zero-gravity space station. Would a "squat" still be functional?
The Essence: No. In zero-G, the most functional movement might be a "pull-up" to navigate corridors. This proves the core truth: function is defined by the environment.
6. Social Context and Underlying Anxiety
Finally, we have to look at why we are so obsessed with this word.
The Social Context: The fitness industry shifted toward "Functional" as a reaction against the "fake" muscles of 1980s bodybuilding.
The Underlying Anxiety: We are afraid of being "all show and no go." We use the word "Functional" to reassure ourselves that our sweat has utility and that we aren't just being vain.
The Verdict
Through this analysis, we realize that "Functional Training" isn't a specific list of exercises. It is a relational concept.
When a coach tells you a move is "functional," your response should be: "By what criteria? Is this a Model Case for my specific life context?"
