Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine,...
-
Upload
nickolas-pope -
Category
Documents
-
view
214 -
download
0
Transcript of Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine,...
![Page 1: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/1.jpg)
Core TrainingBy: Jenna Berrios
![Page 2: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/2.jpg)
The Core Defined Center of gravity
Solid foundation for movement
Consists of many muscles that stabilize the spine, pelvis, and shoulders
![Page 3: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/3.jpg)
Core
Stabilization
System
Movement
System
![Page 4: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/4.jpg)
Stabilization System
Transverse Abdominis
Internal Obliques
Lumbar Multifidus
Tranversospinalis
Pelvic Floor Muscles
Diaphram
![Page 5: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/5.jpg)
Movement System
Rectus Abdominis
External Obliques
Latissimus Dorsi
Erector Spinae
Iliopsoas
Hamstrings
Hip Adductors
Hip Abductors
![Page 6: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/6.jpg)
Training The Core The stability system and movement
system must be trained appropriately
STABILITYMOVEMENT
![Page 7: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/7.jpg)
Why is training the core important?
Weak core muscles result in a loss of the lumbar curve and poor posture.
Balanced core muscles help maintain posture and reduce strain on the spine.
![Page 8: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/8.jpg)
Why is training the core important?
allows the transfer movements of the arms and legs
corrects postural imbalances that can lead to injuries
![Page 9: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/9.jpg)
Training The Core
Must train the muscles of the stability system before training the muscles of the movement system
Makes structural, biomechanical and logical sense
Must be stable to move efficiently
![Page 10: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/10.jpg)
Biggest benefit of core training?
develops “functional fitness”
› essential to both daily living and regular activities
![Page 11: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/11.jpg)
Inadequacy in Training
IMBALANCE
COMPENSATION
SYNERGISTIC DOMINANCE
INEFFICIENT MOVEMENTS
![Page 12: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/12.jpg)
Inadequacy in Training
INEFFICIE
NT
MOVEMEN
T
Lack of
Stabilization
Unwanted
Motion in
Vertebrea
Low Back Pain
Injuries
![Page 13: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/13.jpg)
Shortcomings In Training
85% of adults have lower back pain
![Page 14: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/14.jpg)
Shortcomings In Training
Major Problem:
Performing abdominal exercises without proper stabilization will increase pressure on the disks in the spine.
![Page 15: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/15.jpg)
Solutions for StabilityForearm Plank Side Plank
Diagonal Pointer Diagonal Pointer
![Page 16: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/16.jpg)
Solutions for Stability
Hip Extension
Basic Crunch
“Dead Bug”
“V-Sit”
![Page 17: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/17.jpg)
Solutions for Stability
Medicine Ball
OBLIQUE THROW
OBLIQUE TWISTS
RUSSIAN TWISTS (WITH OR WITHOUT SWISS BALL)
ROTATION CHEST PRESS
PULLOVER WITH SITUP
GIANT CIRCLES
WOODCHOP THROW
![Page 18: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/18.jpg)
Solutions for Stability
Incline Dumbell Press Ball Crunch
Back Extension
Shoulder Press
![Page 19: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/19.jpg)
Solutions for Stability
Pilates› Focuses On:
Alignment Breathing Centering Concentration Control Precision Flexibility
![Page 20: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/20.jpg)
Solutions for Stability
A core training program must be:
PROGRESSIVE- easy hard- simple complex
- stable unstable
SYSTEMATIC- Stabilization system first- Movement system second
CHALLENGING- Stability balls- BOSU balls- Swiss balls
![Page 21: Center of gravity Solid foundation for movement Consists of many muscles that stabilize the spine, pelvis, and shoulders.](https://reader030.fdocuments.us/reader030/viewer/2022032705/56649d895503460f94a6ebdf/html5/thumbnails/21.jpg)
The End