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 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: – 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