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Fitness Foundations Module 4: Core Training INTRODUCTION TO CORE TRAINING Core Training Core-The structures that make up the lumbo-pelvichip-complex (LPHC) including the lumbar spine, the pelvic girdle, abdomen, and the hip joint. Core Training should focus on the following: • • • • • Neuromuscular control Stability Muscular endurance Strength Power of the core Core Training Broken down into three systems: • Local Stabilization System • Global Stabilization System • Movement System Local Stabilization System • Made up of muscles that attach directly to the vertebrae (spinal column). • The primary muscles of this system include: – – – – – Transverse Abdominis Internal Obliques Lumbar Multifidus Pelvic Floor Musculature Diaphragm Global Stabilization System • The muscles of the Global Stabilization System attach from the pelvis to the spine. • The primary muscles of this system include the: – – – – – – – Quadratus Lumborum Psoas Major External Obliques Portions of Internal Oblique Rectus Abdominis Gluteus Medius Adductor Complex Movement System • The Movement System includes muscles that attach the spine and/or pelvis to the extremities. • The primary muscles that make up the movement system include: – – – – Latissimus Dorsi Hip Flexors Hamstring Complex Quadriceps Stabilization Systems Importance of Properly Training the Stabilization Systems • A weak Stabilization System will lead to compensation (movement distortions), synergistic dominance (a muscle performing a different muscle’s job), and inefficient movements (movements that are not optimal). • This pattern can lead to predictable patterns of injury. SCIENTIFIC RATIONALE FOR CORE STABILIZATION TRAINING Injury and Core Training Researchers have found that individuals with chronic LBP (80% of U.S. adults) tend to have: • Weaker back muscles • Decreased activation of the core musculature • Decreased muscular endurance Core training has been shown to prevent and rehabilitate LBP Drawing-In Maneuver • To perform the maneuver, pull in the region just below the navel toward the spine and maintain the cervical spine in a neutral position. Bracing • Contracting global muscles (Rectus Abdominis, External Obliques, and Quadratus Lumborum) at the same time. • Commonly referred to as a “bearing down” or tightening of the global muscles by consciously contracting them • Focuses on global trunk stability where global muscles work to stabilize the spine Guidelines for Core Training A comprehensive core training program should be systematic, progressive, functional, and emphasize the entire muscle action spectrum focusing on: • Force production (concentric) • Force reduction (eccentric) • Dynamic stabilization (isometric) DESIGNING A CORE TRAINING PROGRAM The Goal of Core Training • The goal of core training is to develop optimal levels of neuromuscular efficiency (coordination), stability, and functional strength (movement system). • It is critical that the core training program is designed to achieve the following functional outcomes. 1. Intervertebral stability 2. Lumbopelvic stability 3. Movement efficiency Levels of Core Training • A proper core training program follows the same systematic progression as the OPT™ Model. Core-Stabilization Training • Involve little motion through the spine and pelvis • Designed to improve neuromuscular efficiency and intervertebral stability, focusing on drawing-in and then bracing during the exercises. • Sample exercises in this level include: – – – – Marching Floor bridge Floor prone cobra Prone iso-ab (Planking) Core Stabilization Training Core Strength • These exercises involve more dynamic eccentric (lengthening of the muscle) and concentric (shortening of the muscle) movements of the spine throughout a full range of motion. • Clients perform the activation techniques learned in corestabilization training (drawing-in and bracing). Core Strength • Exercises in this level include: – – – – Ball crunch Back extensions Reverse crunch Cable rotations Ball Crunch Back Extension Reverse Crunch Cable Rotation Core Strength Core Power • These exercises are designed to improve the rate of force production (how quickly one can move a specific amount of weight) of the core musculature. • Exercises in this level include: – – – – Rotation chest pass Ball medicine ball (MB) pullover throw Front MB oblique throw Soccer throw MB Chest Pass & Rotation Medicine Ball Pullover throw Front MB Oblique Throw MB Soccer Throw/Woodchop