Chapter 9-Core Training Concepts Flashcards
Cardio training
-STAGE ONE-
- 65-75% intensity reach
- 12-13 on RPE scale
- Walking & light jogging
- Used during the Stabilization level
- 30-60 min workouts
- Uses only HR zone 1
Cardio training
-STAGE TWO-
- 1 min intervals in HR zone 2
- Using during the strength level
- 14-16 on RPE scale
- 3 min intervals in HR zone 1
- challenges lactate threshold
- 76-85% intensity reached
- Cycle classes & group exercise classes
- Start with work-to-rest ratio of 1:3
Cardio training
-STAGE THREE-
- Must rotate with both other stages
- 89-95% intensity reached
- Us with the power level
- 1 min intervals in HR zone 3
- 17-19 on the RPE scale
- For advance clients
(Def) Local Stabilization System
Muscles that attach directly to the spine (vertebrae by vertebrae) and has the primary function of joint support and stabilization.
These muscles tend to move out through the core to stabilize the body before any type of movement.
These muscles are primarily slow twitch fibers, with a high density of muscle spindles.
Local Stabilization System
-Muscles-
- Transversus abdominis
- Internal Oblique
- Lumbar multifidus
- Pelvic floor muscles
- Diaphragm
(Def) Global Stabilization System
Muscles that attach from the pelvis to the spine.
These muscles act to transfer load between the upper extremity and lower extremity, provide stability b/t the pelvis and spine, and provide stabilization and eccentric control of the core during functional movements.
Global Stabilization System
-Muscles-
- Quadratus lumborum
- Psoas major
- External oblique
- Portions of internal oblique
- Rectus abdominis
- Gluteus medius
- Adductor complex
- adductor magnus
- adductor longus
- adductor brevis
- gracilis
- pectineus
(Def) Movement System
Muscles that attach the spine and/or pelvis to the extremities. These muscles are primary responsible for concentric force production and eccentric deceleration during dynamic activities.
Movement System
-Muscles-
- Latissimus dorsi
- Hip flexors
- Hamstring complex
- Quadriceps
Core Stabilization Exercises
- Marching
- Two leg floor bridge
- Floor prone cobra
- Prone iso-ab (Plank)
Core Strength Exercise
- Ball crunch
- Back extensions
- Reverse crunch
- Cable rotation
Core Power Exercises
- Rotation chest pass
- Ball medicine ball (MB) pullover throw
- Front MB oblique throw
- Soccer throw
Core Training Program Design
-Stabilization-
OPT LEVEL: stabilization Phases: 1 Exercise: core stabilization # of exercise: 1-4 Sets: 1-4 Reps: 12-20 Tempo: slow (4/2/1) Rest: 0-90seconds
Core Training Program Design
-Movement-
OPT LEVEL: Strength Phases: 2,3,4 Exercise: Core strength # of exercise: 0-4 Sets: 2-3 Reps: 8-12 Tempo: medium Rest: 0-60 seconds
Core Training Program Design
-Movement-
OPT LEVEL: power Phases: 5 Exercise: core power # of exercise: 0-2 Sets: 2-3 Reps: 8-12 Tempo: as fast as can be controlled Rest: 0-60 seconds
