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NASM-CPT Chapter 8

Core Training Concepts

Core The lumbo-pelvic-hip complex and the thoracic and cervical spine, where the body's center of gravity is located
The Two Categories of the Musculature of the Core the stabilization system and the movement system
Drawing-in Maneuver The action of pulling the belly button in toward the spine
Intramusculature coordination THe ability of the neuromuscular system to allow optimal levels of motor unit recruitment and te sychronization within a muscle
Intermuscular coordination The ability of the neuromuscular system to allow all the muscles to work together with proper activation and timing between them
Example Exercises in the Stabilization Stage of Core Training Marching, floor bridge, floor prone cobra, and prone iso-ab
Example Exercises in the Strength Stage of Core Training Ball crunch, back extension, reverse crunch, and cable rotation
Example Exercises in the Power Stage of Core Training Rotation chest pass, ball medicine ball (MB) pullover throw, fromt MB throw, and woodchop throw
Core Training Program Design for Phase 1 Core Stabilization # of Exercises: 1-4, Sets:1-4, Reps:12-20, Tempo: Slow(4/2/1), Rest:0-90s
Core Training Program Design for Phase 2-4 Core Strength # of Exercises: 0-4, Sets:2-4, Reps:8-12, Tempo: Medium(3/2/1-1/1/1), Rest:0-60s
Core Training Program Design for Phase 5 Core Power # of Exercises: 0-2, Sets:2-3, Reps:8-12, Tempo: as fast as can be controlled, Rest:0-60s
Created by: annalisa7