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Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 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 • Log on to our website: www.exerciseetc.com• Click on “Administration” at the top, right of the
screen• Click on “Webinar on Demand Certificates”• Choose the EXACT title of the webinar you viewed
from the drop-down box. Remember that some webinars have very similar titles. If you are not sure of the exact title, check your receipt.
• Complete the short, 20-question quiz that is required.
• Complete the brief evaluation. • Fill out the other required fields and click “Get
Certificate”• Your certificate of completion will be emailed to you
instantly!
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 2
Reminder!
• 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.
Learning Objectives
• After viewing this webinar you will be able to:
1. Identify the ideal standing posture
2. Explain the difference between inner and outer unit muscles
3. Compare and contrast ant‐flexion, anti‐extension, anti‐rotation and anti‐lateral flexion exercises
4. Describe ways to progress the core
5. Design exercises to integrate upper body, lower body and core muscles
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 3
Selected Bibliography
• Functional Training
– Juan Carlos Santana
• Athletic Body in Balance
– Gray Cook
• Low Back Disorders
– Stuart McGill
• Bigger, Faster, Stronger
– Mike Boyle
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
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 4
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.
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
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 5
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
“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
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 6
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
Assessing the CoreCan client hold each position for 20 ‐ 60 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
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 7
Resisted & Multi‐plane Core
Anti‐Flexion Exercise:Bridge With Core Activation
Anti Extension Exercise:3 Point Row
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 8
Anti Rotation Exercise:MB Plank Roll
Side Plank Rows & Presses
Band Resisted Side PlankBand Resisted Side Plank with Balloon Tap
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 9
Vertical Core
• 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.
Partnered (or Cable) Push Pull
Standing Anti Flexion Press
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 10
Standing Anti Extension Press
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 CoreDynamic CoreReactive Core
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 11
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.
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
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 12
Band Row With Reverse Lunge
Anti Rotation Side Shuffle
Band Rotation With Pivot
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 13
Monster Band Speed HopsMonster Band Lateral Hop and Stick
MB Overhead Throws
Kneeling Chops
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 14
Rotational Throws
Monster Band Battles, Bosu Med Ball Toss
Try this on an unstable surface, too!
How to Get Your CE Certificates
• View the complete webinar • Log on to our website: www.exerciseetc.com• Click on “Administration” at the top, right of the
screen• Click on “Webinar on Demand Certificates”• Choose the EXACT title of the webinar you viewed
from the drop-down box. Remember that some webinars have very similar titles. If you are not sure of the exact title, check your receipt.
• Complete the short, 20-question quiz that is required.
• Complete the brief evaluation. • Fill out the other required fields and click “Get
Certificate”• Your certificate of completion will be emailed to you
instantly!
Webinar on Demand, 2019
(C) 2018 by Exercise ETC Inc. All rights reserved. 15
Reminder!
• 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.
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