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CHAPTER EIGHT

CoreTrainingConcepts

MODULE 8-1:

Concepts in Core Training

This chapter discusses the importance of core training and how to

implement this component into a clients program. Successive

chapters discuss balance training and reactive training and how these

additional components can be incorporated into a training program that will

enhance overall functional efficiency.

Core Musculature

The core has been defined as the

lumbo-pelvic-hip complex, thoracic

and cervical spine.1,2 The core is where

the bodys center of gravity is located

and where all movement begins.3-7 An

efficient core is necessary for

maintaining proper muscle balance

throughout the entire kinetic chain

(Figure 8-1).

Objectives

After studying this chapter, you 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 at any level of training.

Perform, describe and instruct various core-training exercises.

Key Terms

Core Intramuscular coordination

Drawing-in maneuver Intermuscular coordination

Figure 8-1: Core

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There are 29 muscles that attach to the lumbo-pelvic hip complex.

Optimum lengths (or length-tension relationships), recruitment patterns (or

force-couple relationships) and joint motions (or arthrokinematics) in the

muscles of the lumbo-pelvic-hip complex establish neuromuscular efficiency

throughout the entire kinetic chain.7 This allows for efficient acceleration,

deceleration and stabilization during dynamic movements, as well as the

prevention of possible injuries.3-13

The musculature of the core is divided into two categories: the

stabilization system and the movement system (Table 8-1). The stabilization

system is primarily responsible for stability of the lumbo-pelvic-hip complex,

whereas the movement system is responsible for movement of the core.

The core operates as an integrated functional unit, whereby the

stabilization system must work in concert with the movement system.When

working optimally, each structural component distributes weight, absorbs force

and transfers ground-reaction forces.1,7,14 As such, these interdependent

systems must be trained appropriately to allow the kinetic chain to function

efficiently during dynamic activities.This means that we must work from the

inside (stabilization system) out (movement system). Training the muscles of

the movement system prior to the muscles of the stabilization system would

not make structural, biomechanical or logical sense.This would be analogous to

building a house without a foundation.The foundation must be developed first

to provide a stable platform for the remaining components of the house to be

built upon. One must be stable first in order to move efficiently.

Optimum Performance Training for the Health and Fitness Professional

CORE:The central section

of the body

consisting of thecervical,thoracicand lumbar spine,pelvic girdle and

hip joint, and all ofthe muscles thatattach to thesespecific areas.

Stabilization System Movement System

Transversus Abdominis Latissimus Dorsi

Internal Oblique Erector Spinae

Lumbar Multifidus Iliopsoas

Pelvic Floor Muscles Hamstrings

Diaphragm Hip Adductors Adductor MagnusTransversospinalis Adductor Longus Adductor Brevis Gracilis Pectineus

Hip Abductors Gluteus Minimus Gluteus Medius Tensor Fascia Latae

Rectus AbdominisExternal Oblique

Table 8-1: Muscles of the Core

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Importance of Properly Training the Stabilization System

Many individuals have developed strength, power, neuromuscular control and

muscular endurance in the movement system which enables them to perform

functional activities.1,7,10,12,14 Few people, however, have properly developed the

deep stabilization muscles required for lumbo-pelvic-hip

complex stabilization.11-13 The bodys stabilization system

(core) has to be operating with maximal efficiency to

effectively utilize the strength, power, neuromuscular

control and muscular endurance that has been

developed in the prime movers. If the movement system

musculature of the core is strong and the stabilization

system is weak, the kinetic chain senses imbalance and

forces are not being transferred and/or utilized properly.

This leads to compensation, synergistic dominance and

inefficient movements.1,7,11-13,14 Examples include

performing a lunge, squat or overhead press with

excessive spinal extension (Figure 8-2).

A weak core is a fundamental problem that

causes inefficient movement and can lead to

predictable patterns of injury.7,11-13,14,15 Many people have a strong rectus

abdominis, external obliques and erector spinae, but weak stabilizing muscles.

This results in lack of stabilization and unwanted motion of the individual

vertebrae, thus increasing forces throughout the lumbo-pelvic-hip complex

that may result in low back pain and injury.7,14,16

MODULE 8-1: Summary

The core is the beginning point for movement and the center of gravity

for the body. It consists of the lumbo-pelvic-hip complex, thoracic and cervical

spine. If the core is unstable during movement, it does not allow optimum

stabilization force reduction, production and transference to occur throughout

the kinetic chain.

An efficient core is necessary for maintaining proper muscle balance

throughout the entire kinetic chain. Optimum lengths (length-tension

relationships), recruitment patterns (force-couple relationships) and joint

motions (arthrokinematics) in the muscles of the lumbo-pelvic-hip complex

establish neuromuscular efficiency throughout the entire kinetic chain. This

allows for efficient acceleration, deceleration and stabilization during dynamic

movements, as well as the prevention of possible injuries.

CHAPTER EIGHT

Core TrainingConcepts

Figure 8-2:InefficientMovement

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The musculature of the core is divided into two categories: stabilization

and movement systems. The stabilization system is primarily responsible for

stability of the lumbo-pelvic-hip complex.The movement system is responsible

for movement, force production and force reduction of the core. Training

should begin from the inside (stabilization system) out (movement system). If

the cores movement-system musculature is strong and the stabilization system

is weak, the kinetic chain senses imbalance and forces are not being transferred

and/or utilized properly. This all may result in compensation, synergistic

dominance and inefficient movements.

MODULE 8-1: Quiz

1. The core is which of the following?

The lumbo-pelvic-hip complex, thoracic and cervical spine

Where the bodys center of gravity is located

Where all movement begins

All of the above

2. What are the two categories of core musculature?

_______________________ and _______________________

3. Which muscle is part of the movement system?

Transversus abdominis

Iliopsoas

4. The movement system should be trained before the stabilization system.

True False


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MODULE 8-2: Scientific Rationale

for Core Stabilization Training

Similarities in Individuals with Chronic Back Pain

Researchers have found that in individuals with chronic low back pain (85

percent of U.S. adults) have decreased activation of certain muscles:transversus

abdominis, internal obliques, pelvic floor muscles, multifidus, diaphragm and

deep erector spinae.11-13,17-19 These individuals also have decreased stabilization

endurance.3,4,20,21

Performing traditional abdominal exercises without proper lumbo-pelvic-

hip stabilization has been shown to increase pressure on the discs and

compressive forces in the lumbar spine.11-13,17,21-24 Furthermore, performing

traditional low back hyperextension exercises without proper lumbo-pelvic-hip

stabilization has been shown to increase pressure on the discs to dangerous

levels. These unsupported exercises can cause damage to the ligaments

supporting the vertebrae, which may lead to a narrowing of openings in the

vertebrae that spinal nerves pass through.20,22,24

Therefore, it is crucial for fitness professionals to incorporate a systematic,

progressive approach when training the core, ensuring the muscles that

stabilize the spine (stabilization system) are strengthened prior to the

musculature that moves the spine (movement system).

Solutions for Stabilization

Fortunately, additional research has demonstrated increased

electromyogram (EMG) activity and pelvic stabilization when an abdominal

drawing-in maneuveris performed before core training (Figure 8-3).20,22,25-32

This maneuver involves:

1. Pull in the region just below the naval toward the spine

(drawing-in maneuver).

Also, maintaining the cervical spine in a neutral position during coretraining improves posture, muscle balance and stabilization. If a forward

protruding head is noticed during movement, the sternocleidomastoid is

preferentially recruited. This increases the compressive forces in the cervical

spine. It can also lead to pelvic instability and muscle imbalances as a result of

the pelvo-occular reflex. This reflex is important to maintain the eyes level

during movement.33,34 If the sternocleidomastoid muscle is hyperactive and

extends the upper cervical spine, the pelvis rotates anteriorly to realign the

eyes.This can lead to muscle imbalances and decreased pelvic stabilization.33,34

CHAPTER EIGHT


DRAWING-INMANEUVER:The action of

pulling the bellybutton in toward

the spine.

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Requirements for Core Training

The core-stabilization system (transversus abdominis, internal obliques,

pelvic floor musculature, diaphragm, transversospinalis and multifidus) consistsprimarily of slow-twitch,Type I muscle fibers,which respond best to time under

tension.3-6 This means that these muscles need sustained contractions (six to

20 seconds) to improve intramuscular coordination, and motor-unit

recruitment within a muscle.This enhances static and dynamic stabilization of

the lumbo-pelvic-hip complex.

The core-movement system (rectus abdominis, erector spinae, external

obliques, latissimus dorsi, adductors, hamstrings and iliopsoas) is primarily

geared toward movement of the lumbo-pelvic-hip complex. These muscles

must work synergistically with the stabilization system to ensure optimalintermuscular coordination of the lumbo-pelvic-hip complex.

MODULE 8-2: Summary

Individuals who have chronic low back pain activate their core muscles less

and have a lower endurance for stabilization. Performing traditional abdominal

and/or low back exercises without proper pelvic stabilization may cause

abnormal forces throughout the lumbo-pelvic-hip complex. These exercises

may lead to tissue overload cause damage. However, the pelvis can be stabilized

by using the drawing-in maneuver before core training. In addition, keeping thecervical spine in a neutral position during core training improves posture,

muscle balance and stabilization.

The stabilization system of the core requires sustained contractions of

between six and 20 seconds to properly stimulate the motor units. These

muscles must be trained over prolonged periods of time to increase endurance

and allow for dynamic postural control.


INTRAMUSCULARCOORDINATION:The ability of theneuromuscularsystem to allowoptimal levels of

motor unitrecruitment andsynchronization

within a muscle.

INTERMUSCULARCOORDINATION:The ability of theneuromuscularsystem to allowall muscles to

work togetherwith proper

activation andtiming between

them.

Figure 8-3: Drawing-in Maneuver

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The movement system of the core is primarily geared toward movement

of the lumbo-pelvic-hip complex.These muscles must work synergistically with

the stabilization system to ensure optimal force production, force reduction

and dynamic stabilization of the lumbo-pelvic-hip complex.

MODULE 8-2: Quiz

1. Research shows that individuals who have chronic low back pain display

an increased activation of the transversus abdominis, internal oblique,

pelvic floor muscles, multifidus, diaphragm and deep erector spinae.

True False

2. The drawing-in maneuver involves pulling in the region just below the

__________________ toward the __________________.

3. A forward protruding head during movement is a sign that the

sternocleidomastoid is preferentially recruited. This causes:

Decreased compressive forces in the cervical spine

The pelvis to rotate posteriorly

The pelvo-occular reflex and muscle imbalances

4. The stabilization system of the core requires sustained contractions

of what length?

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MODULE 8-3:Designing a Core-training Program

CORE-TRAINING DESIGN PARAMETERS

The core musculature is an integral component of the protective

mechanism that relieves the spine of harmful forces that occur during

functional activities.35 A core-training program is designed to help an individual

develop stabilization, strength, power, muscle endurance and neuromuscular

efficiency in the lumbo-pelvic-hip complex.This integrated approach facilitates

balanced muscular functioning of the entire kinetic chain.1,7,14

Greater neuromuscular control and stabilization strength offers a more

biomechanically efficient position for the entire kinetic chain, thereby allowing

optimum neuromuscular efficiency.7,14

Thus, a core-training program must be systematic and progressive.7,14

Fitness professionals must follow specific program guidelines, proper exercise-

selection criteria and detailed program variables to achieve consistent success

with clients (Figure 8-4).7,14


Exercise SelectionProgressive

Easy to hard Simple to complex Known to unknown Stable to unstable

Systematic Stabilization Strength Power

Activity/Goal-specific

Integrated

Proprioceptively

challenging

Stability ball BOSU Reebok Core Board Half foam roll Airex pad Dyna Disc Bodyblade

Based in current science

VariablesPlane of motion

Sagittal Frontal Transverse

Range of motion Full Partial End-range

Type of resistance Stability ball Cable Tubing Medicine ball

Power ball Dumbbells Other

Body position Supine Prone Side-lying Kneeling Half-kneeling Standing Staggered-stance Single-leg Standing progression

on unstable surface

Speed of motion Stabilization

Strength Power

Duration

Frequency

Amount of feedback Fitness-professional cues Kinesthetic awareness

Figure 8-4: Program Design Parameters for Core Training

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CHAPTER EIGHT


Levels of Core Training

There are three levels of training within the OPT model: stabilization,

strength and power (Figure 8-5). A proper core-training program follows the

same systematic progression.

Stabilization

In core-stabilization training (Phases 1 and 2), exercises involve little motion

through the spine and pelvis. These exercises are designed to improve the

functional capacity of the stabilization system.7,14

Exercises in this level include: Marching Prone Iso-ab

Floor Bridge Prone Iso-ab with Hip Extension

Ball Bridge Prone Iso-ab with Hip Abduction

Floor Prone Cobra Side-lying Iso-ab

Quadruped Opposite Two-leg Reverse Hyper

Arm/Leg Raise

Figure 8-5: The OPTTM Model

Phase 1

Phase 2

Phase 3

Phase 4

Phase 5

Phase 6

Phase 7

STABILIZATION

STRENGTH

POWER

Marching

Preparation1. Lie supine on floor with knees bent, feet flat, toes

pointing straight ahead and arms by sides.

Movement2. Draw abs in, activate the glutes.

3. Lift one foot off the floor only as high as can be

controlled. Maintain the drawing-in maneuver.

4. Hold for one to two seconds.

5. Slowly lower.

6. Repeat on the opposite leg.

Movement

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Floor Bridge

Preparation

1. Lie supine on the floor with knees bent, feet flat onfloor and toes shoulder-width apart and pointing

straight ahead.

2. Place arms to the side, palms up.

Movement3. Draw abs in,activate glutes.

4. Lift pelvis off the floor until the knees,hips and

shoulders are in line.

5. Slowly lower pelvis to the floor.

6. Repeat as instructed.

7. To progress,perform as a single-leg exercise.

Ball Bridge

Preparation1. Lie supine on a stability ball (ball between shoulder

blades) with hands on hips. Place feet flat on floor

with toes shoulder-width apart and pointing straight

ahead.Allow the back to curve over the ball so that

glutes are near the floor.


3. Lift pelvis until knees are bent at a 90-degree angle

and the body forms a straight line from shoulders

to knees.

4. Slowly lower pelvis toward the floor.


Floor Prone Cobra

Preparation1. Lie prone on the floor with arms in front of body,

palms facing toward ground.

Movement2. Draw abs in, activate glutes, and pinch shoulder

blades together.

3. Lift chest off the floor.4. Hold for one to two seconds.

5. Slowly return body to the ground, keeping chin tucked.



Movement

Movement

Movement

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Quadruped Opposite Arm/Leg Raise

Preparation

1. Start on all fours,with the spine in a neutral position.

Movement2. Draw abs in and tuck chin.

3. Slowly raise the right arm (thumb up) and the left

leg with toes pointed away from the body (triple

extension). Keep both arm and leg straight while

lifting them to body height.

4. Hold for one to two seconds

5. Slowly return both arm and leg to the ground,

maintaining optimal alignment.

6. Repeat alternating sides, as instructed.

7. Regress by raising one arm or leg independently.

Prone Iso-ab

Preparation1. Lie prone on the floor with feet together and

forearms on ground. Clench hands into fists and

place at shoulder level.


3. Lift entire body off the ground until it forms a straight

line from head to toe, resting on forearms and toes.


5. Slowly return body to the ground, keeping chin

tucked and back flat.


7. To regress, perform with the knees on the floor or

with hands on a bench and feet on the floor.

Prone Iso-ab with Hip Extension

Preparation1. Lie prone on the floor with feet together and

forearms on ground. Clench hands into fists and


Movement2. Draw abs in and activate glutes.



4. Extend right hip by activating glutes and lifting right

leg off the ground, putting leg in triple extension

(hip and knee extension, ankle dorsiflexion).


6. Slowly return body to the ground, keeping chin

tucked and back flat.

7. Switch sides and repeat as instructed.

Movement

Movement

Movement

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Prone Iso-ab with Hip Abduction

Preparation

1. Lie prone on the floor with feet together andforearms on ground. Clench hands into fists and





4. Extend right hip by activating glutes and lifting right

leg off the ground,putting leg in triple extension

(hip and knee extension, ankle dorsiflexion).

5. Abduct hip.


7. Slowly adduct hip and return body to the ground,

keeping chin tucked and back flat.


Side-lying Iso-ab

Preparation1. Lie on one side with feet and legs stacked on top of

each other and forearm on ground.


3. Lift hips and legs off the ground until the body forms

a straight line from head to toe, resting on forearm

and feet.


5. Slowly lower body to the ground


Two-leg Reverse Hyper

Preparation1. Lie prone on a bench with the upper body supported

by the bench and the lower body suspended in air.

Movement2. Draw abs in and activate glutes.3. Extend legs directly behind the body into triple

extension (hips, knees, ankles).

4. Slowly return legs to start position.


6. Progress by performing as a single-leg (alternating)

exercise.


Movement

Movement

Movement

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Strength

In core-strength training (Phases 3, 4 and 5), the exercises involve more

dynamic eccentric and concentric movements of the spine throughout a full

range of motion.The specificity, speed and neural demand are also progressed

in this level. These exercises are designed to improve dynamic stabilization,

concentric strength (force production), eccentric strength (force reduction)

and neuromuscular efficiency of the entire kinetic chain.7,14 Exercises in this

level include:

Floor

Short-lever Crunch

Long-lever Crunch

Ball

Crunch

Crunch with Rotation

Cobra

Bench

Knee-up

Reverse Crunch

Reverse Crunch with Rotation

Back Extension

Cable/Tubing

Rotation

Lift

Chop

Floor Exercises

Short-lever Floor Crunch

Preparation1. Lie supine on the floor with knees bent, feet flat on

floor and toes shoulder-width apart and pointing

straight ahead.

2. Place arms across the chest.


4. Slowly crunch upper body forward, bringing the

lower rib cage toward hips.

5. Slowly lower upper body to the floor, maintaining

a drawn-in and chin-tucked position.


Start

Finish

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Long-lever Floor Crunch

Preparation1. Lie supine on the floor with knees bent, feet flat

on floor and toes shoulder-width apart and pointingstraight ahead.

2. Place arms straight overhead.


4. Slowly crunch upper body forward,bringing thelower rib cage toward hips and keeping arms directlyoverhead.

5. Slowly lower upper body to the floor, maintaininga drawn-in and chin-tucked position.


Ball ExercisesShort-lever Ball Crunch

Preparation1. Lie supine on a stability ball (ball under low back)

with knees bent at a 90-degree angle. Place feet flaton floor with toes shoulder-width apart and pointingstraight ahead.Allow back to extend over curve ofball. Cross arms across chest.


3. Slowly crunch upper body forward,raising shoulderblades off the ball and tucking chin to chest.

4. Slowly lower upper body over the ball, maintaininga drawn-in position.


6. To progress,perform as a long-lever exercise.

Short-lever Ball Crunch with Rotation

Preparation1. Lie supine on a stability ball (ball under low back)

with knees bent at a 90-degree angle. Place feet flaton floor with toes shoulder-width apart and pointingstraight ahead.Allow back to extend over curve of

ball. Cross arms across chest.


3. Slowly crunch upper body forward,raising shoulderblades off the ball and tucking chin to chest.

4. At the top position,rotate trunk to one side.

5. Return trunk to neutral position and slowly lowerupper body over the ball,maintaining a drawn-inposition.


7. To progress,perform as a long-lever exercise.

Start

Finish

Start

Finish

Start

Finish

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Ball Cobra

Preparation1. Lie prone on a stability ball (ball under abdomen).

Keep feet pointed toward floor with legs straight.2. Extend arms in front of body.


4. Bring arms around to the side of the body bypinching shoulder blades back and down.

5. Lift chest off ball, keeping back and neck in properalignment.

6. Lower chest to ball and return arms to front of body.


Bench ExercisesReverse Crunch

Preparation1. Lie supine on a bench with hips and knees bent at

a 90-degree angle, feet in the air and hands grippinga stable object for support.


3. Lift hips off the bench while bringing the kneestoward the chest.

4. Slowly lower the hips to the bench.


Reverse Crunch with Rotation

Preparation1. Lie supine on a bench with hips and knees bent

at a 90-degree angle, feet in the air and hands grippinga stable object for support.


3. Lift hips off the bench while bringing the kneestoward the chest.

4. At the end range, rotate hips to one side.

5. Return hips to a neutral position and slowly lower

the hips to the bench.


Start

Start

Finish

Finish

Start

Finish

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Knee-up

Preparation1. Lie supine on a bench with hips bent at a 90-degree

angle, legs pointing straight up in the air and handsgripping a stable object for support.


3. Lift hips off the bench (use abs, not arms) while

pressing toes toward the ceiling.

4. Slowly lower the hips to the bench.


Back Extension

Preparation1. Lie prone on a back-extension bench with legs

straight and toes shoulder-width apart and pointing

straight ahead.

2. Place pads on thighs and cross arms over the chest.

Movement3. Bend forward at waist to end range.

4. Draw abs in, activate glutes, tuck chin and

retract shoulder blades.

5. Raise upper body to a neutral position, keeping chin

tucked and shoulder blades retracted and depressed.

6. Slowly lower upper body toward the ground to end

range.


Start

Finish

Start

Finish

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Cable/Tubing Exercises

Cable RotationPreparation

1. Stand with feet shoulder width apart, knees slightlyflexed and toes pointing straight ahead.

2. Hold a cable with both hands directly in front of

chest,with arms extended and shoulder blades

retracted and depressed.

Movement3. Draw abs in, activate glutes and tuck chin.

4. Rotate body away from the weight stack using

abdominals and glutes.Allow back foot to pivot and

put back leg into triple extension (hips,knee, ankle).

5. Slowly return to start position.


Cable Lift

Preparation1. Stand in a semi-squat position with feet shoulder

width apart and pointed straight ahead.Lift chest.

2. Hold a cable with both hands at the level of the knee

closest to the weight stack with arms fully extended.


4. Keeping arms extended, lift the cable diagonally androtate the body using hips, abs and glutes and

allowing the back foot to pivot.

5. Lift until the hands reach eye level and the back leg

achieves triple extension (hips, knee, ankle).



Cable ChopPreparation

1. Stand with feet shoulder width apart,pointed straight

ahead and arms extended.

2. Hold a cable with both hands at shoulder level.


4. Keeping arms extended, lower the cable diagonally

and rotate the body using hips, abs and glutes and

allowing the back foot to pivot.

5. Lower until the hands reach knee level and the back

leg achieves triple extension (hips, knee, ankle).



Start

Finish

Start

Finish

Start

Finish

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Rotation Chest Pass

Preparation1. Stand upright, with body turned at a 90-degree angleto a wall, with feet shoulder width apart and toes

pointing straight ahead.

2. Hold a medicine ball (between five and 10 percent

of body weight) in hands at chest level.


4. Use abs, hips and glutes to rotate body quickly and

explosively to face the wall.As body turns,pivot back

leg and allow it to go into triple extension (hips, knee,

ankle).

5. Throw medicine ball at wall with the rear arm

extending and applying force.

6. Catch and repeat as quickly as can be controlled.

Ball Medicine Ball Pullover

Preparation1. Lie on a stability ball (ball under low back) with knees

bent at a 90-degree angle, feet flat on floor and toes

pointing straight ahead.

2. Hold a medicine ball (between five and 10 percentof body weight) overhead with arms extended.


4. Quickly crunch forward, throwing medicine ball

against the wall.

5. As the ball releases, continue pulling the arms

through to the sides of the body.

6. At the end of the follow-through, shoulder blades

should be retracted and depressed.

7. Catch ball and repeat.

Start

Finish

Start

Finish

Power

In core-power training (Phases 6 and 7), exercises are designed to improve

the rate of force production of the core musculature.7,14 These forms of exercise

prepare an individual to dynamically stabilize and generate force at more

functionally applicable speeds. Although these exercises are traditionally

performed with a medicine ball, tubing can be an option if a medicine ball is not

available or applicable. Exercises in this level include:

Rotation Chest Pass Soccer Throw

Ball Medicine Ball Pullover Overhead Medicine Ball Throw

Back Extension Throw Medicine Ball Squat Jump

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Back Extension Throw

Preparation1. Stand with back toward a wall with feet shoulder-

width apart, knees slightly bent and toes pointingstraight ahead.

2. Hold a medicine ball (between five and 10 percentof body weight) at waist level.


4. Use abs, hips and glutes to quickly rotate body,allowing rear leg to pivot and ready triple extension(hips, knee, ankle).Avoid arching the back and keepabdominals drawn in at all times.

5. Throw the ball against the wall as body rotates.

6. Use a scooping motion to catch ball.

7. Repeat as quickly as can be controlled.8. This exercise can be performed continuously to one

side or by alternating sides.

Soccer Throw

Preparation1. Stand facing a wall with feet shoulder-width apart

and pointing straight ahead.

2. Hold a medicine ball (between five and 10 percentof body weight) overhead.


4. While stepping forward, throw the medicine ballagainst the wall by pulling arms down to the side andretracting and depressing shoulder blades. Keepabdomen drawn in and chin tucked as the ball isthrown. Do not arch back.

5. Repeat exercise by alternating legs.

Medicine Ball Jump Squat

Preparation1. Stand with feet shoulder-width apart, toes pointing

straight ahead and knees aligned over toes.

2. Hold a medicine ball (between five and 10 percentof body weight) at chest level.


4. Squat down slightly and jump up into the air,extending arms overhead.

5. Land softly on the balls of the feet in a controlledmanner, with feet straight ahead, knees over mid-foot.

6. Return the medicine ball back to chest level.

7. Repeat as instructed, spending as little time on theground as possible.

Start

Finish

Start Finish

Movement Finish

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MODULE 8-3: Summary

The core musculature helps protect the spine from harmful forces that occur

during functional activities. A core-training program is designed to increase

stabilization strength, power, muscle endurance and neuromuscular control in the

lumbo-pelvic-hip complex. Core-training programs must be systematic,

progressive, activity-/goal-specific, integrated and proprioceptively challenging.

A proper core-training program follows the same systematic progression

as the OPT model: stabilization, strength and power. In core-stabilization

training (Phases 1 and 2), the emphasis is on stabilization of the lumbo-pelvic-

hip complex. It improves the function of the stabilization system. In core-

strength training (Phases 3,4 and 5), the spine moves dynamically through a full

range of motion, with exercises that require greater specificity, speed and

neural demand.These exercises improve neuromuscular efficiency of the entire

kinetic chain. Exercises of core-power training (Phases 6 and 7) improve the

rate of force production of in the musculature of the lumbo-pelvic-hip complex

(movement system).

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MODULE 8-3: Quiz

1. An integrated core-training program creates greater _____ and _____

and, in turn, a more _____ position for the entire kinetic chain, thereby

allowing optimum _____.

a. Neuromuscular efficiency

b. Stabilization strength

c. Biomechanically efficient

d. Neuromuscular control

2. Name four of the eight variables that must be taken into consideration

when designing a core-training program.

3. In core-stabilization training, exercises involve little motion through

the spine and pelvis.

True False

4. Indicate whether the following exercises are stabilization, strength

or power exercises.

Back Extension: ________________

Rotation Chest Pass: _______________

Ball Bridge: ___________________

Back Extension Throw: __________________

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MODULE 8-4:

Implementing a Core Training Program

Core Training Design Parameters

Implementing a core-training program requires that fitness professionals

follow the progression of the OPT model (Figure 8-5). For example, if a client

is in the stabilization level of training (Phase 1 or 2), select core-stabilization

exercises. For a different client in the strength level of training (Phase 3, 4 or 5),

the fitness professional should select core-strength exercises. For an advanced

client in the power level of training (Phase 6 or 7), select core-power exercises

(Table 8-2).

Filling in the Template

To fill in the program template (Figure 8-6), go to the section labeled Core

and Balance.You will then refer to Table 8-2 for the appropriate type of core

exercise (stabilization, strength or power), the appropriate number of core

exercises and the appropriate acute variables specific to the phase of training

your client will be working in (1-7).

Core OPT Number of Systems Level Phase(s) Exercise Exercises Sets Reps Tempo Rest

Stabilization Stabilization 1 Core 1-4 1-3 10-20 3-10 sec 0-90

2 Stabilization hold sec.

Movement Strength 3 Core 0-4 2-4 8-12 3/2/1 - 0-60

4 Strength 1/1/1 sec.

5

Movement Power 6 Core Power 0-2 2-4 8-12 Explosive 0-90x-x-x sec.

7 Included in resistance-training portion of workout.

Table 8-2: Integrated Core Training Program Design

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Figure 8-6: OPTTM Template

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MODULE 8-4: Summary

To choose the proper exercises when designing a program, follow the

progression of the OPT model. In the stabilization level, choose one to four

core stabilization exercises. In the strength level, select zero to four core

strength exercises. In the power level, pick zero to two core power exercises.

MODULE 8-4: Quiz

1. What kind of core exercises would you choose for a client in Phase 4

of the OPTTM model?

Core stabilization

Core strength

Flexibility

All of the above

2. How many repetitions of each core power exercise should a client

perform?

3. A client in Phase 7 of the OPTTM model should do how many sets of each

core exercise?

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