Download File

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-pelvichip 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.