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 Sytem

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.