Download Chapter 9 - Core Training - the Health Science Program

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
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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 Sytem
The Core Musculature
• Local Stabilization System
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Transversus Abdominis
Internal Oblique
Lumbar Multifidus
Pelvic Floor Muscles
Diaphragm
The Core Musculature
• Global Stabilization System
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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 lumbopelvic-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
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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
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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.