Chapter 9 Training the Core 1

What is the Purpose of Core Training? Knowledge of core training principles will lead to better application of exercises for clientele. Choosing proper exercises creates more effective training.

Learning Outcomes Expectations: Tell the difference between stabilization and movement systems Understand why core training is important Understand how to perform and teach different core exercises Create a core training program for clients of all levels 3

Defining the Core Muscles that move or stabilize the lumbo-pelvic hip complex Attach to lumbo-pelvic hip complex Lumbar section of the spinal column Pelvis Abdominal region Hip Joint 4

Systems of the Core The three systems of the core Local Stabilization system  Global Stabilization system Movement System 5

Local Stabilization System Muscles used Transversus Abdominis  Internal Oblique  Lumbar Multifidus  Pelvic Floor Muscles  Diaphram 6

Globalization Stabilization System Muscles used Psoas Major Quadratus Lumborum External Oblique Adductor Complex Rectus Abdominis 7

Movement System Muscles include Rectus Femoris Hamstrings Latissimus Dorsi Quadriceps Vastus Lateralis Vastus Medialis Vastus Intermedius

The Stabilization System Many have weak stabilizers but strong movement systems Excessive load placed on Lumbo-pelvic hip complex can lead to low-back pain and injury without effective stabilization system Always work on stabilization system exercises first and once strong move to the movement system exercises  9

Why We do it Why people have low back pain Decreased stabilizer activation of core    Doing abdominal exercises without requisite stabilizer strength increases pressure on low back and discs Increases chance of injury Low-back hyperextensions are very dangerous w/o requisite stabilizer strength 10

How to fix Stabilization Drawing-in Maneuver Pull the belly button toward spine Activates transverse abdominis and other stabilizers Bracing Contraction of rectus abdominis, external obliques, and quadratus lumborum. Emphasizes a sturdy movement system and global trunk stability 11

Emphasis on form for Stabilization It is important to always maintain a neutral spine during isometric exercises to ensure proper development of the stabilizers of the core.

What you need for Core Training Stabilizer system made of slow twitch muscles (Type I) Muscles need sustained contractions (20-30 seconds) Static and dynamic stabilization of LPHC is enhanced during longer contractions 13

How to Develop a Program Exercise Selection Progressive Easy to hard Simple to complex Known to unknown Stable to unstable Systematic Stabilization Strength Power 14

Variables Planes of motion Type of resistance Sagittal Frontal Transverse Type of resistance Stability ball Cable Tubing Medicine ball Power ball Dumbbells 15

Core Training Three levels Stabilization – isometric holds Strength - Movement of the core including rotation, flexion and extension Power – Throwing a medicine ball using the core 16

Beginner Exercises Use exercises that have very limited motion through the LPHC Best for beginner clients want to improve function of deep stabilizer muscles Ex. Ball Prone Iso-ab (plank) or Prone Ball Cobra* (plank) 17

Intermediate Exercises Strength phase More dynamic movements that go through full ROM and have more concentric and eccentric movement 18

Advanced Exercises Power phase Increase velocity (rate of force production) Ex. Med ball throw/toss* (below) 19

Advanced Exercise Set up Always know how to properly set up for an exercise To prepare for a rotation chest pass, the client should stand upright with the body turned at a 90 degree angle to a wall or partner.*

Putting it into Practice Stabilization Level (Phase 1) 1-4 exercises/sets + 12-20 reps per set Tempo = Slow (4,2,1) + 0-90s rest Strength Level (Phases 2–4) 0-4 exercises, 2-3 sets, 8-12 reps per set Tempo = Medium, 0-60s rest Power Level (Phase 5) 0-2 exercises, 2-3 sets, 8-12 reps per set Tempo = as fast as possible w/control, 0-60s rest 21

Summary The core protects the spine during all activities Core stabilization muscles must be adequately strengthened to help prevent injury  Progressive and systematic program design  Follow the stabilization, strength, then power progressions 22