1. Core Training and Balance

2. The Core
Defined as the lumbo-pelvic-hip complex, thoracic and cervical spine
Where the body’s center of gravity is located
Beginning point for movement
Necessary for muscle balance and movement throughout the entire kinetic chain

3. The Core 29 muscles that attach to the lumbo-pelvic-hip complex
Divided into two categories:
Stabilization
Movement
Stabilization:
Responsible for stability of the lumbo-pelvic-hip complex
Movement:
Responsible for movement of the core

4. The Core You must work the core from the inside out:
Stabilization Movement
This would be analogous to building a house without a foundation
An individual must be stable first to move efficiently

5. Muscles of the Core Movement Stabilization Rectus Abdominis
External Oblique
Latissimus Dorsi
Erector Spinae
Iliopsoas
Hamstrings
Hip Adductors
Hip Abductors
Stabilization
Transverse Abdominis
Internal Oblique
Multifidus
Pelvic Floor Muscles
Diaphragm
Transversospinalis

6. Importance of Properly Training the Core
If the movement muscles are strong and the stabilization muscles are weak this will lead to compensation:
Example: performing a lunge, squat, or overhead press with excessive spinal extension
This results in unwanted motion of vertebrae and may lead to low back pain and injury

7. Importance of Properly Training the Core
Performing abdominal exercises without stabilization has been shown to increase pressure on the disks and compressive forces on the lumbar spine
Performing low back hyperextension exercises without stabilization has been shown to increase pressure on the disks to a dangerous level
These unsupported exercises can cause damage to the ligaments supporting the vertebrae
Fitness professionals must strengthen the stabilization muscles before the muscles that move the spine

8. Solutions For Stabilization
Draw-In before core training:
Pull in the region just below the naval toward the spine
Maintain the cervical spine in neutral position during core training
Do not allow the head to protrude forward during movement
Maintain the eyes level during movement

9. Solutions to Stabilization
The core stabilizing muscles consist primarily of slow-twitch, type 1 muscle fibers:
They respond best to isometric contractions
6-20 seconds
Abdominal Drawing-In Maneuver

10. Designing a Core-Training Program
There are three levels of core training:
Stabilization
Strength
Power

11. Designing a Core-Training Program
Execise Selection:
Progressive:
Simple to Complex
Known to Unknown
Stable to Unstable
Systematic:
Stabilization
Strength
Power
Activity or Goal Specific

12. Designing a Core-Training Program
Exercise Selection:
Safe
Proprioceptively Challenging:
Stability Ball
BOSU Ball
Dyna Disk
TRX
Foam Roller

13. Designing A Core-Training Program
Variables:
Plane of motion:
Sagital
Frontal
Transverse
Type of Resistance
Stability Ball
Medicine Ball
Cable
Tubing
Bands
Dumbbells

14. Designing a Core-Training Program
Variables:
Body position - Speed of motion
Supine Duration
Prone Frequency
Side-lying Amount of Feedback
Kneeling (fitness professional cues)
Standing
Staggered stance
Standing on an unstable surface

15. Stabilization
Exercise involves little motion through the spine and pelvis
These exercises are designed to improve the stabilization muscles
Exercises include:
Quadruped Drawing In
Posterior Pelvic Tilt
Supine Bridge
Prone Plank

16. Strength
Core-strength exercises involve more dynamic eccentric and concentric movements of the spine throughout a full range of motion
Exercises include:
Cable/Tube Rotations (high-to-low, low-to-high, and 90 degrees)
Push-Up (SB, TRX, BOSU, MB)
Supine Row (SB, TRX)
Jackknife (SB, TRX)

17. Core-power training exercises are designed to generate force
Exercises include:
MB Chest Pass
MB Chest Pass to a Burpee
Tube Running
Lateral Tube Running

18. Core Training Program Design
Stabilization:
1-4 exercises
1-3 sets
12-20 reps
Slow tempo (4/2/1)
0-90 sec rest

19. Core Training Program Design
Strength:
1-4 exercises
2-3 sets
8-12 reps
Moderate tempo (3/2/1)
0-60 sec rest

20. Core Training Program Design
Power:
1-2 exercises
2-3 sets
8-12 reps
Fast but controlled tempo
0-60 sec rest

21. The Importance of Balance
Whether walking down stairs, supine on a stability ball, or playing basketball, balance is key to all functional movements
Balance should constantly stress an individual’s limits of stability
An individual’s limit of stability is the distance outside of the base of support that he or she can go without losing control of their center of gravity

22. The Importance of Balance
Training functional movements in a proprioceptively rich environment (unstable yet controllable), with appropriate progressions facilitates maximal sensory input to the central nervous system
Balance training focuses on functional movement in a multisensory, unstable environment

23. Goals of Balance Training
Improves joint stabilization:
Ability of the kinetic chain to stabilize a joint during movement
Examples:
Rotator cuff stabilizing the head of the humerus while performing a push-up
The hip abductors and adductors stabilizing while performing a squat

24. Goals of Balance Training
Continually increase the client’s awareness of his or her limit of stability or kinesthetic awareness by creating controlled instability
Example:
A 65-year-old client balancing on one foot on the floor
A 25-year-old client balancing on one foot on a BOSU

25. Designing a Balance-Training Program
Three levels of balance training:
Stabilization
Strength
Power

26. Designing a Balance-Training Program
Exercise Selection:
Safe
Progressive:
Simple to complex
Known to unknown
Stable to unstable
Static to dynamic
Bilateral to unilateral
Eyes open to eyes closed

27. Designing a Balance-Training Program
Exercise Selection:
Safe
Proprioceptively Challenging:
Floor
Stability Ball
Dyna Disk
BOSU
TRX

28. Designing a Balance-Training Program
Variables:
Planes of motion
Sagital
Frontal
Transverse
Types of resistance:
Body weight
Dumbbells
Tubing
Bands
Cable

29. Designing a Balance-Training Program
Variables:
Body position:
Two-Legs Stable
Single-Leg Stable
Two-Legs Unstable
Single-Leg Unstable
Speed of motion
Duration
Frequency
Amount of feedback
Visual, Verbal, and Tactile Cueing

30. Stabilization Exercises involve little joint motion
They are designed to improve joint stabilization
Example Exercises:
Single-Leg Balance
Single-Leg Balance with Eyes Closed
Single-Leg Balance Reach
Single-Leg Balance on Disk

31. Strength More dynamic eccentric and concentric movements
Movements involve dynamic control in mid-range of motion, with isometric stabilization at the end-range of motion
Example Exercises:
Single-Leg Squat
Single-Leg Squat and Reach
Single-Leg Deadlift
Step-Up to Balance
Lunge to Balance

32. Power
Exercises are designed to develop high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization
Exercise examples:
Squat jump with stabilization
Multiplanar hop with stabilization
Single-Leg hop with stabilization

33. Balance Training Program Design
Stabilization
1-4 exercises
1-3 sets
12-20 reps
Slow tempo (4/2/1)
0-90 sec rest

34. Balance Training Program Design
Strength:
1-4 exercises
2-3 sets
8-12 reps
Moderate tempo (3/2/1)
0-60 sec rest

35. Balance Training Program Design
Power:
1-2 exercises
2-3 sets
8-12 reps
Controlled-hold the landing position for 3-5 sec
0-60 sec rest