fitness foundations module 4: core training. introduction to core training
TRANSCRIPT
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Fitness Foundations
Module 4: Core Training
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INTRODUCTION TO CORE TRAINING
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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
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Core Training
Broken down into three systems:• Local Stabilization System• Global Stabilization System• Movement System
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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
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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
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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
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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.
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SCIENTIFIC RATIONALE FOR CORE STABILIZATION TRAINING
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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
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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.
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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
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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)
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DESIGNING A CORE TRAINING PROGRAM
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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
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Levels of Core Training
• A proper core training program follows the same systematic progression as the OPT™ Model.
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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)
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Core Stabilization Training
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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).
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Core Strength
• Exercises in this level include:– Ball crunch– Back extensions– Reverse crunch– Cable rotations
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Ball Crunch
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Back Extension
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Reverse Crunch
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Cable Rotation
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Core Strength
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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
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MB Chest Pass & Rotation
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Medicine Ball Pullover throw
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Front MB Oblique Throw
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MB Soccer Throw/Woodchop
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