Core Training: Working Hard or Hardly Working?

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Irma Gaines
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Medicine Fitness & Aquatics Coordinator at Loyola University, Chicago Certified by ACSM, ACE, AFAA & Yogafit

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1 Core Training: Working Hard or Hardly Working? April Boulter, MS Working on PhD in Rehab Science at University of Illinois/Chicago Master s Degree in Sports Medicine Fitness & Aquatics Coordinator at Loyola University, Chicago Certified by ACSM, ACE, AFAA & Yogafit Certified lifeguard & CPR Instructor How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs. reserved. 1

PLEASE NOTE: Remember to complete this webinar and print the certificate by December 31 of this year. Certificates with next year s date may not be accepted by your credentialing organization.

2 PLEASE NOTE: Remember to complete this webinar and print the certificate by December 31 of this year. Certificates with next year s date may not be accepted by your credentialing organization. Learning Objectives (5) After viewing this webinar you will be able to: Identify the ideal standing posture Explain the difference between inner and outer unit muscles Compare and contrast ant flexion, anti extension, anti rotation and anti lateral flexion exercises Describe ways to progress the core Design exercises to integrate upper body, lower body and core muscles. Selected Bibliography Functional Training Juan Carlos Santana Athletic Body in Balance Gray Cook Low Back Disorders Stuart McGill Bigger, Faster, Stronger Mike Boyle reserved. 2

What is Functional Training? Function means different things to different people. There are two goals to functional training: improving performance and reducing the risk of injury.

3 What is Functional Training? Function means different things to different people. There are two goals to functional training: improving performance and reducing the risk of injury. To start, assess client s level of functional capacity. Build a foundation of core strength. Add intensity and correct compensations. Find exercises that accelerate and decelerate movement both with and without resistance. Integrate movements of upper body, lower body and core. Functional Training is not Strength Training Strength Training Goals are increased strength and/or hypertrophy at a specific muscle group or joint. Examples: Pectoral flyes, leg extensions Power Training Goal is to lift the maximal amount of weight possible by a specific muscle group or joint. Examples: Maximal leg press, chest press, power clean Functional Training Goal is to integrate upper body, lower body and core muscles to improve performance and lower injury risk. Examples: Squats, lunges, deadlifts, standing overhead press, bent over rows Defining The Core The core is the link between the upper and lower body Generally includes muscles of the abdominals, posterior chain, hips, and scapula stabilizers. Inner unit muscles provide isometric support of the spine and limit movement of the trunk. Outer unit muscles move the spine and provide adequate stability to the vertebral column when under load. The inner unit of the core. reserved. 3

Both methods require no movement of the spine Core Stability Research The core is essentially divided into stabilizers, mobilizers, and load transferring muscles No one group is more important but

4 Stability vs. Mobility Core stability refers to isometrics holds maintaining neutral core alignment in various postures Core mobility refers to maintaining neutral core alignment with concurrent limb movement. Both methods require no movement of the spine Core Stability Research The core is essentially divided into stabilizers, mobilizers, and load transferring muscles No one group is more important but all are necessary for injury prevention and proper stability. Lack of recruitment of stabilizers(diaphragm, multifidus, TVA, pelvic floor muscles ) at the initiation of movement is often found in the deconditioned and those with LBP. This prevents adequate spinal stability and proper proprioception Sports Health 2013 Core Stability Research Cont... A complete core training program must include: Core stability assessment Neuromuscular control and proper muscle recruitment patterns Muscular strength, endurance, and power development reserved. 4

To Core or Not To Core Indiana State University, 2011 Core

improved performance AND reduced injury rate.

5 To Core or Not To Core Indiana State University, 2011 Core training for highly conditioned athletes did NOT improve performance OR reduce injury rate. Core training for deconditioned or recreational athletes improved performance AND reduced injury rate. The Foundation: Planks, Bridges, Side Planks, Quadrupeds Working Hard? Hardly Working? Prolonged isometric holds lead to a rapid loss of oxygen to core muscles. Try to achieve muscle fatigue (quivering) within 8 10 seconds to build core power. Short rests between holds allow the muscle to restore oxygen. Ergonomics,2010 reserved. 5

Anti Extension Front Plank Anti Flexion Two

Flexion Side bridge, each side Anti Rotation

Resisted Core Multi plane Core Vertical Core

6 Assessing the Core Can client hold each position for seconds? Anti Extension Front Plank Anti Flexion Two Foot Bridge Unilateral Bridge Anti Lateral Flexion Side bridge, each side Anti Rotation Bird Dog How Do We Progress the Core? Resisted Core Multi plane Core Vertical Core Dynamic Core Cardio Core Predictive Core Reactive Core Resisted & Multi plane Core reserved. 6

7 Anti Flexion Exercise: Bridge With Core Activation Anti Extension Exercise: 3 Point Row Anti Rotation Exercise: MB Plank Roll reserved. 7

8 Side Plank Rows & Presses Band Resisted Side Plank Band Resisted Side Plank with Balloon Tap Once proper stability is attained the goal is to improve strength and power. Total body strength is limited when the core cannot support it. Power is essential for athletic performance and activities of daily living. Vertical Core reserved. 8

9 Partnered (or Cable) Push Pull Standing Anti Flexion Press Standing Anti Extension Press reserved. 9

Standing Anti Lateral Flexion Press These drills will mainly

The goal is to see no lateral movement of the spine.

Exercises Goal is to focus on quality movement with high

10 Standing Anti Lateral Flexion Press These drills will mainly challenge the core in the frontal plane. The goal is to see no lateral movement of the spine. Cardio Core Dynamic Core Reactive Core Core Power Training Exercises Goal is to focus on quality movement with high velocities. Since velocity is the primary goal, resistance used should be low. For MB exercises 4 8lbs is recommended. reserved. 10

Proceed With Caution In order to progress to these exercises, clients must demonstrate adequate postural stability and foundational core movements.

11 Proceed With Caution In order to progress to these exercises, clients must demonstrate adequate postural stability and foundational core movements. Before attempting these exercises assess for adequate core stability AND proper hip and thoracic spine rotation. Assess progress properly to avoid injuries and movement dysfunctions. Band Press With Forward Lunge Band Row With Reverse Lunge reserved. 11

12 Anti Rotation Side Shuffle Band Rotation With Pivot Monster Band Speed Hops Monster Band Lateral Hop and Stick reserved. 12

13 MB Overhead Throws Kneeling Chops Rotational Throws reserved. 13

Monster Band Battles, Bosu Med Ball Toss Try this on an unstable surface, too! How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: www.

com Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your

14 Monster Band Battles, Bosu Med Ball Toss Try this on an unstable surface, too! How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs. PLEASE NOTE: Remember to complete this webinar and print the certificate by December 31 of this year. Certificates with next year s date may not be accepted by your credentialing organization. reserved. 14

15 Post course Learning Assessment This assessment must be completed if you are certified by BOC Question 1 Which of the following is incorrect ideal standing posture when using the plumb line? A. The plumb line begins at the ear B. The plumb line foes through the lumbar spine C. The plumb line is slightly anterior to the hip joint D. The plumb line should be slightly anterior to the ankle Question 2 Which of the following muscles is lengthened in an anterior pelvic tilt? A. Rectus femoris B. Adductors C. Psoas D. Hamstrings Question 3 TRUE or FALSE When squatting or performing a deadlift, if the thoracic spine rounds and the client leans too far forward, it can result in the knees going into a valgus position. reserved. 15

16 Question 4 When creating an integrated postural program, the ultimate goals is: A. Improving movement B. Assessing the client s level of competency C. Correcting ROM D. Improving strength Question 5 True core stability must start with the 1. C 2. D 3. True 4. A 5. Diaphragm Correct Your Work: Answer Key Make sure to keep this assessment with your other recertification documents for 4 years. Questions about any answer? us at: info@exerciseetc.com reserved. 16

The Integrated Core: Coordinating the Inner & Outer Units. Selected Bibliography

The Integrated Core: Coordinating the Inner & Outer Units Selected Bibliography Functional Training Juan Carlos Santana Athletic Body in Balance Gray Cook Low Back Disorders Stuart McGill Bigger, Faster,