NASM: Chapter 16 - Core Training Concepts

To uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.

Local stabilization system
Global stabilization system
Movement system

The structures that make up the limbo-pelvic-hip complex (LPHC) including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.

Muscles that attach directly to the vertebrae.

Transverse abdominis
Internal obliques
Multifidus
Pelvic floor musculature
Diaphragm

1. Slow-twitch with high-density of muscle spindles

2. Constantly using these muscles for stability and limit excessive compression, shear, and rotational forces between spine segments.

Muscles attach from the pelvis to the spine

Quadratus Lumborum
Psoas Major
External Obliques
Portions of the Internal Oblique
Rectus Abdominis
Gluteus Medius
Adductor Complex

1. Act to transfer loads between the upper extremity and the lower extremity.

2. Provide stability between pelvis and spine

3. Provide stabilization and eccentric control of the core during functional movements.

Muscles attach the spine and/or pelvis to the extremities.

Lattissimus Dorsi
Hip Flexors
Hamstring Complex
Quadriceps

Responsible for concentric force production and eccentric deceleration during dynamic activities.

1. Systems work best together rather than separately.

2. Collectively all muscles within each system provide dynamic stabilization and neuromuscular control of the entire core (LPHC).

1. Local stabilization system

2. Global stabilization system

3. Movement system

The kinetic chain sense imbalance and forces are not transferred or use properly resulting in compensation, synergistic dominance, and inefficient movements.

1. Local muscular system
   - Transverse abdominis (local)
   - Internal obliques (local)
   - Pelvic floor muscles (local)
   - Multifidus (local)
   - Diaphragm (local)

2. Deep erector spinae

1. A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.

2. Helps improve posture, muscle balance, and stabilization.

Pull the region just below the navel toward the spine and maintain the cervical spine in a neutral position.

1. Sternocleidomastoid

2. Extends the upper cervical spine

3. Pelvis rotators anteriorly to realign the eyes

4. Leads to muscle imbalances and decrease pelvic stabilization, increases compression forces in the cervical spine as a result of the pelvo-ocular reflex.

Drawing-in maneuver

Bracing maneuver

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

Global Trunk Stability

NOT segmental vertebral stability

1. Plane of motion

2. Range of motion

3. Modalities (tubing, stability ball, medicine ball, BOSU, airex pad, etc)

4. Body position

5. Amount of control

6. Speed of execution

7. Specific, acute training variables (sets, reps, intensity, tempo, frequency)

1. Exercises involve little motion through spine and pelvis

2. Design to improve neuromuscular efficiency, intervertebral stability, focusing on drawing-in and then bracing during the exercises.

1. Marching

2. Floor bridge

3. Floor prone cobra

4. Prone iso-abs (plank)

1. Exercises that involve more dynamic eccentric and concentric movement of the spine through a full range of motion while the client performs the activation techniques (draw-in and brace)

2. Specificity, speed, and neural demands are progressed through this level.

1. Ball crunch

2. Back extensions

3. Reverse crunch

4. Cable rotations

1. Exercises are design to improve the rate of force production of the core musculature.

2. Prepare an individual more dynamically stabilize and generate force at more functionally applicable speeds.

1. Rotation chest press

2. Medicine ball (MB) pullover throw

3. Front MB oblique throw

4. Soccer throw