identifying core structure

Presented by

1. CORE STRUCTURE:

The correct adult S-shaped structure that functions optimally

for human movement in Earth’s gravity.

2. CORE STABILITY:

The combination of highly strengthened/conditioned CORE MUSCULATURE & orthopedically correct CORE STRUCTURE from which the body most optimally & safely functions from.

3. ORTHOPEDIC:

The restoration & preservation of proper skeletal (spinal)

structure & function.

Maximizing core structure – part 2a.

QUESTION No. 1:

My CORE STRUCTURE consists of my skeletal bone/ vertebrae. HOW DO I make my CORE STRUCTURE stronger???

Maximizing core structure – part 2a.

Core structure is a lever arm

CENTER OF MASS & RESISTANCE FORCE

ANSWER TO QUESTION No. 1:

MECHANICAL ADVANTAGE - the ratio of the force exerted by a machine to the force applied to it. (Force exerted greater than force applied).

50 lbs

FORCE OF EFFORT

EFFECTIVE EFFORT DISTANCEEFFECTIVE RESISTANCE DISTANCE

FULCRUM

10 LBS.

Maximizing core structure – part 2a.

MECHANICAL DISADVANTAGE – the ratio of the force exerted by a machine to the force applied to it. (Force exerted less than force applied).

FORCE OF EFFORT

250 LBS.

EFFECTIVE EFFORT DISTANCE

EFFECTIVE RESISTANCE DISTANCE

CENTER OF MASS & RESISTANCE FORCE

50 LBS.

FULCRUM

GREAT CORE STRUCTURE

50 lbs

GREAT MECHANICAL ADVANTAGE

10 LBS. OF MUSCLE EFFORT

50 LBS. OF RESISTANCE

MYTH No. 1

“Training my core as hard as I can will make my CORE STRUCTURE GET STRONGER”

250 LBS. OF

MUSCLE EFFORT

50 LBS. OF RESISTANCE

WEAK CORE STRUCTUREMECHANICAL DISADVANTAGE

CENTER OF MASS OF THE BODY

L3

L2

GREAT CORE STRUCTURE

INTERSPINALIS

FULCRUM

GREAT CORE STRUCTURE

50 lbs

GREAT MECHANICAL ADVANTAGE

10 LBS. OF MUSCLE EFFORT

50 LBS. OF RESISTANCE

CENTER OF MASS OF THE BODY

=

POOR MECHANICAL ADVANTAGE

BEFORE POWERCORE XL 1000

CENTER OF MASS OF THE BODY GREAT MECHANICAL ADVANTAGE

=

AFTER POWERCORE XL 1000

Maximizing core structure - part 2a.

L2

L3L3 L3

L2 L2

Interspinalis relaxed Interspinalis contracted Interspinalis chronically contracted (disc degeneration)

Interspinalis functions to extend the vertebral column.

The Interspinalis is chronically fatigued in the position of MECHANICAL DISADVANTAGE - it cannot carry out its function of extending the vertebrae.

INTERSPINALIS CONTRACTED CENTER OF MASS

GREAT MECHANICAL ADVANTAGE GREAT MECHANICAL ADVANTAGE

Interspinalis DIRECTION OF PULL

Easy to understand-

=

= L2

L3

=

=L2

L3

AVOID THIS CORE STRUCTURE

AVERAGE CORE STRUCTURE GREAT CORE STRUCTURE

L2

L3

L2

L3

1166 lbs. of muscle effort L1 thru L5 Interspinalis

77 lbs. of muscle effort L1 thru L5 Interspinalis

15X greater mechanical advantage

Next in part 2b, we will demonstrate & explain the orthopedic exercises that are proven to transform AVERAGE core structure into GREAT core

structure-

Presented by Aaron J. Forbes, C.S.F.S.Director of Player Development

www.powercoreabs.com

Common “Core” exercises – All are great at strengthening core musculature!

Focus is here Not here

EPIC FAIL…