1. Chapter 9 Training the Core1

2. 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.

3. 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

4. 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

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

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

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

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

9. 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

10. 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

11. 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

12. 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.

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

14. 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

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

16. 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

17. 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

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

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

20. 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.*

21. Putting it into Practice
Stabilization Level (Phase 1)
1-4 exercises/sets reps per set
Tempo = Slow (4,2,1) s 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

22. 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