Nasm Ch 9 - Core Training Concepts

Front 1

Core

Back 1

The structure that make up the LPHC, including lumbar spine, pelvic girdle, abdomen and hip joint

Front 2

1. Local Stabilizers

2. Global Stabilizers

3. Movement System

Back 2

What are the 3 divisions of the core system

Front 3

Drawing-in Maneuver

Back 3

A maneuver used to recruit the local core stabilizers by drawing the naval in toward the spine

Front 4

Drawing-in Maneuver, Technique

Back 4

1. Pull region just below the navel toward the spine

2. Keep cervical spine in neutral position

(If head draws forward, sternocleidomastoid is recruited which increases compression forces in the cervical spine and can lead to pelvic instability)

Front 5

Bracing

Back 5

Occurs when you have contracted both the abdominal, lower back and buttock muscles at the same time

Front 6

Designing Core Training Program: Goals

Back 6

1. Develop optimal levels of neuromuscular efficiency, stability, and functional strength

2. Increase proprioceptive demand which is more important than increasing the eternal resistance

3. Focus on function (quality over quantity)

Front 7

Designing Core Training Program: Strategy

Back 7

1. Client begins at highest level they can maintain stability and neuromuscular control

2. Client progresses through the program once mastery of exercises in the previous level is achieved

3. Sequence is Critical

Front 8

1. Intervertebral Stability (Core-Stabilization)

2. Lumbopelvic Stability (Core Strength)

3. Movement efficiency (Core Power)

Back 8

Sequence of core training

Front 9

1. Marching

2. Floor Bridge

3. Floor Prone Cobra

4. Prone Iso-ab (hover)

Back 9

Levels of Core Training, Core Stabilization Training: Exercises

Front 10

Levels of Core Training, Core stabilization exercises: Marching, Technique

Back 10

Make sure to keep the abdominal drawn-in throughout the entire movement and the pelvis in a neutral position. Pelvic rotation or abdominal protrusion indicates lack of neuromuscular control of the local core stabilizers

Front 11

Levels of Core Training, Core stabilization exercises: Two Leg Floor Bridge, Safety

Back 11

When performing a bridge, do not raise the hips too far up off the floor (hyperextending the low back). This places excessive stress to the lumbar spine. Make sure at the end position, the knees, hips and shoulders are in alignment and the gluteal muscles are fully contracted

Front 12

Levels of Core Training, Core stabilization exercises: Floor prone cobra, Safety

Back 12

Do not come too high off the floor (hyperextending the low back)

Front 13

Levels of Core Training, Core stabilization exercises: Prone Iso-abs (Plank), Technique

Back 13

Regression options include:

1. Perform in pushup position (plank)

2. Perform in pushup position with knees on the floor

3. Perform with hand on a bench and knees on the floor

Front 14

1. Ball Crunch

2. Back extension

3. Reverse Crunch

4. Cable Rotations

Back 14

Levels of Core Training, Core Strength Training: Exercises

Front 15

Levels of Core Training, Core Strength exercises: Ball Crunch, Safety

Back 15

Make sure to keep the chin tucked while performing the move. This will take stress off of the muscles of the cervical spine

Progression: Lengthen the lever by extending arms overhead

Front 16

Levels of Core Training, Core Strength exercises: Back extension: Safety

Back 16

Make sure that at end position, the ankle, knee, hip, shoulders and ears are all in alignment so not to hyperextend that back

Front 17

Levels of Core Training, Core Strength exercises: Reverse Crunch: Technique

Back 17

Do not swing the legs. Once client is positioned the lower extremities they should NOT move during the execution. Swinging the legs will in crease momentum, increasing the risk of injury and decreasing the effectiveness of exercise.

Front 18

Levels of Core Training, Core Strength exercises: Cable rotation: Technique

Back 18

To decrease stress to the low back, Make sure to pivot back leg into triple extension:

1. Hip extension

2. Knee extension

3. Ankle plantar flexion (extension)

Ensures proper neuromuscular efficiency of the muscles that extend the lower extremities (glut max, quads, gastrocnemius and soles)

Front 19

1. Rotation Chest Pass

2. Ball medicine ball (MB) pullover throw

3. Front MB oblique throw

4. Soccer Throw

Back 19

Levels of Core Training, Core Power Training: Exercises

Front 20

Levels of Core Training, Core Power exercises: Rotation Chest pass, Safety

Back 20

Individuals must demonstrate proper stabilization and strength before performing this. Without it can to lead to movement compensation, muscle imbalances and eventually injury

Front 21

Levels of Core Training, Core Power exercises: Ball Medicin Ball pullover throw, Safety

Back 21

Important that an individual has proper extensibility of the lats before performing to decrease stress to lower back and shoulders

Front 22

Levels of Core Training, Core Power exercises: Front medicine ball oblique throw, Safety

Back 22

As with all core power, exercise should be as fast as possible while maintaining proper technique

Front 23

Levels of Core Training, Core Power exercises: Soccer Throw, Safety

Back 23

It may be easier to perform this exercise using a D-ball (a medicine ball that does not bounce back) or close to a wall for the medicine ball to bounce off of.

Front 24

Number of exercises: 1-4

Sets: 1-4

Reps: 12-20

Tempo: Slow (4/2/1)

Rest: 0-90s

Back 24

Core Training Program Design, Stabilization

Front 25

Number of exercises: 0-4

Sets: 2-3

Reps: 8-12

Tempo: Medium

Rest: 0-60s

*Core training for hypertrophy or max strength may be optional though recommended

Back 25

Core Training Program Design, Strength

Front 26

Number of exercises: 0-2

Sets: 2-3

Reps: 8-12

Tempo: as fast as can be controlled

Rest: 0-60s

*Because core is done in the dynamic warmup, and typically included in resistance portion, separate core training may not be necessary

Back 26

Core Training Program Design, Power