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Chapter 9 Core-Training Concepts 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 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? – 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 (6–20 seconds) to enhance static and dynamic stabilization of the lumbo-pelvichip 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 OPTTM model – Stabilization – Strength – Power 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. 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. 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.