Fitness Foundations

Module 4: Core Training

INTRODUCTION TO CORE TRAINING

Core Training

Core-The structures that make up the lumbo-pelvic-hip-complex (LPHC) including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.Core Training should focus on the following:• 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:– 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:– 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:– 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

enduranceCore 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 stability2. Lumbopelvic stability3. 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:– 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 core-stabilization training (drawing-in and bracing).

Core Strength

• Exercises in this level include:– 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:– 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