Chapter 9 Core-Training Concepts

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? –Muscles that attach to, or act on the 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 (20-30 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 OPT TM model –Stabilization –Strength –Power

Core Stabilization Exercises Exercises involve little joint motion through the lumbo- pelvic-hip complex. These exercises are best for new clients like the Prone Iso-ab show in the picture below. Designed to improve the functional capacity of the deep- stabilization mechanism. Ex. Ball Prone Iso-ab (plank) or Prone Ball Cobra*

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. Ex. Soccer Throw* (below)

Core Power Exercises It is important to know how to execute specific exercises. Example: –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.*

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.