Transcript PPT - Lemon Bay High School

Fitness Foundations
Module 4: Core Training
INTRODUCTION TO CORE TRAINING
Core Training
Core-The structures that make up the lumbo-pelvichip-complex (LPHC) including the lumbar spine, the
pelvic girdle, abdomen, and the hip joint.
Core Training should focus on the following:
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Neuromuscular control
Stability
Muscular endurance
Strength
Power of the core
Core Training
Broken down into three systems:
• Local Stabilization System
• Global Stabilization System
• Movement System
Local Stabilization System
• Made up of muscles that attach directly to the
vertebrae (spinal column).
• The primary muscles of this system include:
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Transverse Abdominis
Internal Obliques
Lumbar Multifidus
Pelvic Floor Musculature
Diaphragm
Global Stabilization System
• The muscles of the Global Stabilization System attach
from the pelvis to the spine.
• The primary muscles of this system include the:
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Quadratus Lumborum
Psoas Major
External Obliques
Portions of Internal Oblique
Rectus Abdominis
Gluteus Medius
Adductor Complex
Movement System
• The Movement System includes muscles that attach
the spine and/or pelvis to the extremities.
• The primary muscles that make up the movement
system include:
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Latissimus Dorsi
Hip Flexors
Hamstring Complex
Quadriceps
Stabilization Systems
Importance of Properly Training the
Stabilization Systems
• A weak Stabilization System will
lead to compensation (movement
distortions), synergistic dominance
(a muscle performing a different
muscle’s job), and inefficient
movements (movements that are
not optimal).
• This pattern can lead to
predictable patterns of injury.
SCIENTIFIC RATIONALE FOR CORE
STABILIZATION TRAINING
Injury and Core Training
Researchers have found that
individuals with chronic LBP
(80% of U.S. adults) tend to
have:
• Weaker back muscles
• Decreased activation of the
core musculature
• Decreased muscular
endurance
Core training has been shown
to prevent and rehabilitate LBP
Drawing-In Maneuver
• To perform the maneuver, pull in the region just below
the navel toward the spine and maintain the cervical
spine in a neutral position.
Bracing
• Contracting global muscles (Rectus Abdominis, External
Obliques, and Quadratus Lumborum) at the same time.
• Commonly referred to as a “bearing down” or tightening
of the global muscles by consciously contracting them
• Focuses on global trunk stability where global muscles
work to stabilize the spine
Guidelines for Core Training
A comprehensive core training
program should be systematic,
progressive, functional, and
emphasize the entire muscle action
spectrum focusing on:
• Force production (concentric)
• Force reduction (eccentric)
• Dynamic stabilization (isometric)
DESIGNING A CORE TRAINING
PROGRAM
The Goal of Core Training
• The goal of core training is to develop optimal levels
of neuromuscular efficiency (coordination),
stability, and functional strength (movement
system).
• It is critical that the core training program is designed
to achieve the following functional outcomes.
1. Intervertebral stability
2. Lumbopelvic stability
3. Movement efficiency
Levels of Core Training
• A proper core training program follows the same
systematic progression as the OPT™ Model.
Core-Stabilization Training
• Involve little motion through the spine and pelvis
• Designed to improve neuromuscular efficiency and
intervertebral stability, focusing on drawing-in and
then bracing during the exercises.
• Sample exercises in this level include:
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Marching
Floor bridge
Floor prone cobra
Prone iso-ab (Planking)
Core Stabilization Training
Core Strength
• These exercises involve more
dynamic eccentric (lengthening of
the muscle) and concentric
(shortening of the muscle)
movements of the spine
throughout a full range of motion.
• Clients perform the activation
techniques learned in corestabilization training (drawing-in
and bracing).
Core Strength
• Exercises in this level include:
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Ball crunch
Back extensions
Reverse crunch
Cable rotations
Ball Crunch
Back Extension
Reverse Crunch
Cable Rotation
Core Strength
Core Power
• These exercises are designed to improve the rate of
force production (how quickly one can move a
specific amount of weight) of the core musculature.
• Exercises in this level include:
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Rotation chest pass
Ball medicine ball (MB) pullover throw
Front MB oblique throw
Soccer throw
MB Chest Pass & Rotation
Medicine Ball Pullover throw
Front MB Oblique Throw
MB Soccer Throw/Woodchop