Core Knowledge Mike D.
- 1. Core KnowledgePresented by:Michael Donnellan B.S., CSCS, ACSM-CPT, USAW
- 2. About Your Presenter…University of Rhode Island - B.S. – Kinesiology (the study of human movement) – focus on Exercise Science.NSCA- Certified Strength and Conditioning SpecialistACSM- Certified Personal TrainerUSAW- Sports Performance Coach Level 1Specialities Include: ACL Rehab, Movement/Speed Development, Athletic Performance
- 3. Core means my abs, right?The word “core” is typically thought of as a synonym for “abs” by the general population.This misleading concept is a primary factor that leads individuals to have a deconditioned core and puts them at a higher risk for injury.
- 4. OK, So what is CORE?Core is an inclusive term which refers to postural elements of the spine and body.These elements include: Abdominals, Hip Flexors/Quads, Hamstrings, Glutes, and Low Back.A proper balance/ratio between all parts of the core allow it to function properly.
- 6. Where am I going wrong?The cause of many core deficiencies as well as injuries is often due to a cumulative effect over time. Improper posture, poor body mechanics, and poor stretching habits are the 3 main culprits. The average person spends ~12 hours/day sitting, this does not include sleep.
- 8. Imbalances and what they mean
- 14. Symptoms of an Imbalanced CoreLower Back Pain/DiscomfortTightness in Hips and HamstringsTightness in Upper Back and NeckSlouching/Rolling forward of ShouldersAnterior/Posterior Pelvic Tilt
- 15. Importance of StretchingAs we now know, most of our imbalances are due to a lack of strength and lack of flexibility.Our bodies will try to compensate for these imbalances by distributing forces elsewhere, which only creates more problems. Keeping our muscles, as well as our joint capsules, functioning properly will not only protect them, but the rest of our body as well. A mix of Dynamic and Static stretching will keep you well rounded and functioning at the highest level.
- 16. Neutral VS. Kyphotic VS. LordoticNeutral – The natural curve of the spine.Kyphotic - When the upper back and shoulders are overly rounded forward. Lordotic - When the bones of the lower spine appear to be forward when seen from the side.
- 17. NeutralThe natural curve of the spine. Ideally this position will be maintained no matter what movement the body is functioning through.
- 18. KyphoticReflects a weakness in the back muscles, especially the back extensor muscles that hold the upper back upright.
- 19. LordoticOften associated with weak abdominal muscles that are not able to hold the low back and pelvis in their neutral position.
- 20. How do I fix it?Balance of Anterior/Posterior core exercises with proper formCorrective Stretching TechniquesMyofascial release
- 21. FOAM ROLLING
- 22. The Science Behind It…Myofascial Release – Tension lines run through our bodies. Trigger points along these lines cause tension and tightness. Imbalances created due to the body compensating for these trigger points.Scar Tissue- Resistance Training creates microscopic tears in the muscle tissue. This torn up tissue lingers and prevents blood and nutrients from penetrating deeper layers of the muscle. Deep tissue massage breaks up the scar tissue and facilitates dispersal of blood to deep layers of muscle. This enhances muscle rebuilding and recovery.
- 23. Posterior ChainExercises that focus on strengthening the posterior side (back) of the core.
- 24. Glute Bridge
- 25. Bird Dog
- 26. Trunk Extensions – Bottom Phase
- 27. Trunk Extensions – Top Phase
- 28. Anterior ChainExercises that focus on strengthening the anterior side (front) of the core.
- 29. Plank
- 31. RotationalExercises that involve a rotational or twisting function of the core. Often coordinated with hip movement. These exercises are typically more dynamic in nature.
- 33. Rope Rotation - Kneeling
- 34. F.I.T.T.FREQUENCY – The core should be treated like all other muscle groups. It needs rest days.INTENSITY – The external load or force acting upon the body during the specific exercise. The speed or velocity the exercise is being conducted at.TIME – Duration of the exercise, and the amount of rest between sets or pairs of exercises. TYPE – Format of the exercise. Includes progressions. Adding variety to a particular exercise will help avoid plateaus.
- 35. When to Implement Core WorkThe best timing for a core circuit is towards the end of the workout. Because the core muscles are mostly involved in posture and bracing the body, most resistance movements should be done while the core is still fresh and not fatigued.Performing core work before main strength lifts may induce early fatigue and leave you at greater susceptibility for injury.
- 36. Tying it all together!A stronger core will lead to a stronger you.Lifting with an engaged core in a neutral position helps prevent injuries.Balance between anterior and posterior chains is necessary for proper functioning.
- 37. Q/AThank You for taking the time to listen!If you have any further questions on what was covered today, feel free to contact me at [email protected]! I would love to offer everyone a complimentary training session.