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Functional Fitness Exercises

Definition: Functional fitness exercises train your muscles to work together and strengthen them for activities of daily living. This is accomplished by repeating a variety of basic body movements. These movements are designed to briefly and safely "overload" the nuero-muscular-skeletal (nerves, muscles, bones and joints) system while conditioning the cardio-pulmonary-vascular (heart, lungs, and blood vessels) system.
A few of the most basic functional fitness exercises are listed below under their primary category by muscle group. These exercises should be familiar to you from your lab assignment.

​Review the list and be sure you're familiar with each term and the body movements involved. You may want to use YouTube to watch a variety of demonstrations for any of the exercises with which you are less familiar. Or, you can participate in another "Free & Fun Fitness Training" and ask a certified OptiHealth Fitness Instructor to demonstrate and explain.

​Then, take the quiz at the bottom of the page.

Walk / Jog
  • Continuous movement by walking and/or jogging a variable distance.
Shuttle Run
  • ​Running a very short distance back-and-forth several times.
Interval Sprints
  • ​Running a short distance as fast as possible several times with a brief rest between each sprint.
Leg Exercises
  • Squats
  • Lunges
  • Side Kicks (banded)
  • Bridges
Ab Exercises
  • Leg-Raises
  • Plank
  • Sit-Ups
  • Side-Crunches
Arm Exercises
  • Push-Ups
  • Rows
  • Arm Curls
  • Chest Fly's
  • Back Fly's
Full-Body Exercises
  • Burpees
  • Thrusters
  • Elbows-to-Hands
  • 1-Arm Snatches

    Functional Fitness Exercise Quiz
    Mark all that apply.
    Mark all that apply.
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