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Chapter 9
Core-Training Concepts
Purpose
• To provide the fitness professional with a fundamental level of knowledge regarding the use of core-training concepts
• To allow the fitness professional to select and administer the appropriate core-training protocol for all clients
Objectives
• After this presentation, the participant will be able to:– Understand the importance of the core musculature.– Differentiate between the stabilization system and the
movement system.– Rationalize the importance of core training. – Design a core-training program for clients in any level of
training.– Perform, describe, and instruct various core-training
exercises.
Concepts
• What Is the Core?– Lumbo-pelvic-hip
complex• Lumbar spine
• Pelvic girdle
• Abdomen
• Hip joint
The Core Musculature
• The musculature of the core is divided into three stabilization categories– Local stabilization
system – Global stabilization
system– Movement system
The Core Musculature
• Local Stabilization System– Transversus abdominis – Internal oblique – Lumbar multifidus – Pelvic floor muscles – Diaphragm
The Core Musculature
• Global Stabilization System– Quadratus lumborum– Psoas major– External oblique– Portions of internal oblique– Rectus abdominis– Adductor complex
The Core Musculature
• The Movement System– Latissimus dorsi– Hip flexors– Hamstring complex– Quadriceps
The Stabilization System
• Many people have a strong movement system, but weak stabilizing muscles. – Increasing forces throughout the lumbo-pelvic-hip complex
• May result in low-back pain and injury
– Strengthen the stabilizers (stabilization system) before the musculature that moves the spine (movement system)
Scientific Rationale
• Decreased activation of the stabilizing mechanism in individuals with chronic low-back pain. – Performing traditional abdominal exercises without proper
internal pelvic stabilization increases pressure on the disks and compressive forces in the lumbar spine.
– Performing traditional low-back hyperextension exercises without proper internal pelvic stabilization increases pressure on the disks to dangerous levels.
Solutions for Stabilization
• Drawing-In Maneuver– Pull in the region just below the navel toward the spine – Activates local stabilization system
• Bracing– Co-contraction of the rectus abdominis, external obliques,
and quadratus lumborum.– Focuses on global trunk stability, not segmental vertebral
stability
Solutions for Stabilization
• Maintaining the cervical spine in a neutral position during core training will improve posture, muscle balance, and stabilization.
Requirements for Core Training
• The core stabilization system is primarily slow twitch, type I muscle fibers, which respond best to time under tension.– Muscles need sustained contractions (6–20 seconds) to
enhance static and dynamic stabilization of the lumbo-pelvic-hip complex.
Designing an Integrated Program
• Exercise Selection– Progressive
• Easy to hard
• Simple to complex
• Known to unknown
• Stable to unstable
– Systematic• Stabilization
• Strength
• Power
Program Design Variables
• Planes of Motion– Sagittal– Frontal– Transverse
• Type of Resistance– Stability ball– Cable– Tubing– Medicine ball– Power ball– Dumbbells
The Levels of Core Training
• Three levels of core training within the OPTTM model – Stabilization– Strength – Power
Core Stabilization Exercises
• Exercises involve little joint motion through the lumbo-pelvic-hip complex.
• Designed to improve the functional capacity of the deep-stabilization mechanism.
Core Strength Exercises
• Exercises involve more dynamic eccentric and concentric movement through a full range of motion.
Core Power Exercises
• Exercises are designed to improve the rate of force production of the core musculature.
Implementing a Core Program
• Stabilization Level (Phase 1)– Select core stabilization exercises
• Strength Level (Phases 2–4)– Select core strength exercises
• Power Level (Phase 5)– Select core power exercises
Program Design
Summary
• The core musculature helps protect the spine from harmful forces that occur during functional activities.
• Core-training programs must be systematic, progressive, activity- or goal-specific, integrated, and proprioceptively challenging.
• A proper core-training program follows the same systematic progression as the OPT™ model: stabilization, strength, and power.