1. Chapter 9 Core-Training Concepts

2. 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.

3. 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.

4. Concepts What is the core? Lumbo-pelvic-hip complex Lumbar spine
Pelvic girdle
Abdomen
Hip Joint

5. The Core Musculature
The musculature of the core is divided into three stabilization categories
Local Stabilization system
Global Stabilization system
Movement Sytem

6. The Core Musculature Local Stabilization System Transversus Abdominis
Internal Oblique 
Lumbar Multifidus 
Pelvic Floor Muscles 
Diaphragm

7. The Core Musculature Global Stabilization System Quadratus Lumborum
Psoas Major
External Oblique
Portions of Internal Oblique
Rectus Abdominis
Adductor Complex

8. The Core Musculature The Movement System Latissimus Dorsi Hip Flexors
Hamstring complex
Quadriceps

9. 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)

10. 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.

11. 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

12. Solutions for Stabilization
Maintaining the cervical spine in a neutral position during core training will improve posture, muscle balance, and stabilization.

13. 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.

14. Designing an Integrated Program
Exercise Selection
Progressive
Easy to hard
Simple to complex
Known to unknown
Stable to unstable
Systematic
Stabilization
Strength
Power

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

16. The Levels of Core Training
Three levels of core training within the OPTTM model
Stabilization
Strength
Power

17. 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.

18. Core Strength Exercises
Exercises involve more dynamic eccentric and concentric movement through a full range of motion.

19. Core Power Exercises
Exercises are designed to improve the rate of force production of the core musculature.

20. 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

21. Program Design

22. 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.