Exercise Classification
Selecting exercises for a successful programme is governed by how we classify exercises into various categories. For example, if I was looking to perform a lower body exercise, a barbell back squat and a lying hamstring curl would both be appropriate selections. However, each is a very different exercise, targeting different movement patterns and muscle groups. Without a detailed understanding of exercise classification, certain aspects of your training will be limited or excluded entirely. Below, you will find an overview of common classification techniques followed by a detailed guide to how we organise and classify movement at FORM-AI.
Upper or Lower Body
One of the first ways in which most people begin to categorise exercises is the simple delineation between upper and lower body. This strategy is a great first step as it begins the process of allowing for recovery between training sessions. However, the vast array of subcomponents which exist within the categories of both upper and lower body will inevitably require further classification in order to create a well-rounded training program. For instance, an upper body training plan comprised exclusively of row and pull up variations would be severely lacking in exercise balance. Thus, the necessity to subdivide the upper and lower body into body parts becomes evident.
Body Part
Organising exercises based on body parts is probably the most commonly used categorisation strategy. No harm, no foul for areas like the chest, where the variety of ways in which this muscle can be trained is quite limited and could be simply broken down into the angle of attack as being either ‘flat,’ ‘incline,’ or ‘decline.’ For areas such as the back and legs, however, things become slightly more complicated. For example, if you were to consistently train legs using only squat and lunge variations for a significant amount of time, you would be leaving a large variety of exercises untouched. It is for this reason that a logical progression ensues which leaves most people to progress to thinking about exercise selection in terms of muscle groups.
Muscle Groups
Categorisation by muscle group is a logical progression from body part categorisation in that it allows for each body part to be more accurately subdivided into distinct regions creating a better environment for isolation. This approach has its benefits, particularly in the aesthetics-driven world of bodybuilding, where the development (and often, overdevelopment) of each distinct muscle group is of primary importance. Through this lens, training legs would now entail selecting exercises which target the quads, hamstrings, glutes, adductors, and calves. While this leads to a more detailed training strategy, it is important to note that each of these muscle groups can be trained in an exercise specific way. That is to say that a leg press, prone hamstring curl, glute kick back, seated adductor machine, and seated calf raises all accomplish the task of stimulating their respective muscle group, but none of these exercises create a bridge by which this muscular development can be translated into the real world through movement.
The FORM-AI Movement Taxonomy
The FORM-AI movement taxonomy is an example of movement classification based on biomechanical similarities. In other words, all of the exercises within a group will elicit similar responses from the body with regards to the muscular activation, joint loading, and movement pattern regardless of whether or not any two exercises fall within the same exercise category. As an example, a rear foot elevated split squat looks very similar to a reverse lunge with the exception of what is happening on the non-working leg. For this reason, these exercises can all be categorized as unilateral (or, single-leg) lower body pushes. The differentiation between which exercise to include in a training program can be based on personal preference, available equipment, exercise space availability and a multitude of other factors that will be discussed in detail in other posts. The importance is that both will accomplish nearly identical outcomes and is pivotal to the systematic approach we take here at FORM-AI to implementing exercise substitutions and regressions.
The larger benefit of this taxonomy is to ensure that no stone is left unturned and that your training program is as well-rounded as possible.
This classification system ensures that muscular activation, movement pattern, and joint loading are each accounted for across every possible exercise option. Furthermore, any exercise that you can think of falls within one of the following categories.
In the FORM-AI taxonomy system we can first divide patterns and exercises with their relative emphasis on Lower, Upper, Total Body, with an emphasis on the Midline or Rotation.
From there, we can further subdivide each category into multiple subcategories which enable us to reduce each exercise down to its lowest level of possible classification.
This approach enables us to reduce the noise and complexity of all of the potential exercises that exist into an organised hierarchical system. This system makes the creation of training programmes dramatically more simple as we have a framework from which we can balance training across a weekly period.
Within the FORM-AI Movement Library App you will be able to see the FORM-AI Movement Taxonomy in action with 1300 exercises divided into 12 primary categories and then subdivided in the various exercise types found within those categories. This app is an encyclopedia of movement in your pocket at all times. This ensures that you always have a trusted reference from which you can understand how to complete an exercise, see it in your environment and create variety in your training programmes.
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