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Chapter 9 Core-Training Concepts

This presentation explores the importance of core training and provides a comprehensive guide to designing effective core training programs. Learn about the core musculature, different stabilization systems, scientific rationale, and practical solutions for stabilization. Discover exercises for stabilization, strength, and power, as well as program design variables and the levels of core training within the OPTTM model.

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Chapter 9 Core-Training Concepts

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  1. Chapter 9Core-Training Concepts

  2. 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.

  3. Concepts • What is the core? • Muscles that attach to, or • act on the Lumbo-pelvic-hip • complex • Lumbar spine • Pelvic girdle • Abdomen • Hip Joint

  4. The Core Musculature • The musculature of the core is divided into three stabilization categories • Local Stabilization system • Global Stabilization system • Movement System

  5. The Core Musculature • Local Stabilization System • Transversus Abdominis  • Internal Oblique  • Lumbar Multifidus  • Pelvic Floor Muscles  • Diaphragm

  6. The Core Musculature • Global Stabilization System • Quadratus Lumborum • Psoas Major • External Oblique • Portions of Internal Oblique • Rectus Abdominis • Adductor Complex

  7. 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)

  8. 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.

  9. 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

  10. 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 (20-30 seconds) to enhance static and dynamic stabilization of the lumbo-pelvic-hip complex.

  11. Designing an Integrated Program • Exercise Selection • Progressive • Easy to hard • Simple to complex • Known to unknown • Stable to unstable • Systematic • Stabilization • Strength • Power

  12. Program Design Variables • Planes of motion • Sagittal • Frontal • Transverse • Type of resistance • Stability ball • Cable • Tubing • Medicine ball • Power ball • Dumbbells

  13. The Levels of Core Training • Three levels of core training within the OPTTM model • Stabilization • Strength • Power

  14. Core Stabilization Exercises • Exercises involve little joint motion through the lumbo-pelvic-hip complex. These exercises are best for new clients like the Prone Iso-ab show in the picture below. • Designed to improve the functional capacity of the deep-stabilization mechanism. • Ex. Ball Prone Iso-ab (plank) or Prone Ball Cobra*

  15. Core Strength Exercises • Exercises involve more dynamic eccentric and concentric movement through a full range of motion.

  16. Core Power Exercises • Exercises are designed to improve the rate of force production of the core musculature. • Ex. Soccer Throw* (below)

  17. Core Power Exercises • It is important to know how to execute specific exercises. Example: • To prepare for a rotation chest pass, the client should stand upright with the body turned at a 90 degree angle to a wall or partner.*

  18. 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

  19. Program Design

  20. 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.

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