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-pelvic-hip 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.