NSCA COACH 1.2
With knowledge of the major muscles of the core and their
primary functions, it is easier to understand the movements of the
exercises for the core musculature. Knowing how these muscles
work will help the individual develop a stronger core to work the
spine appropriately. It is important to remember these key tips
when executing core exercises:
1. Control of breathing: As a basic rule, in order to achieve a full
contraction of the core muscles, exhale during the concentric
motion and inhale during the eccentric motion to create intraabdominal pressure
2. Do not bend or flex the abdomen to the point of feeling a
strain in the back muscles
REFERENCES
1. Desjardins, L. Functional anatomy part 6 – Abdominal muscles.
Lyndseydesjardins.com. 2012. Retrieved January 2014 from http://
lyndseydesjardins.com/functional-anatomy-part-6-abdominalmuscles.
2. International Association of Fire Fighters. Back injuries and the
fire fighter. Occupational Medicine IAFF. 2014. Retrieved January
2014 from https://www.iaff.org/hs/Resi/BackPain.asp.
3. United States Department of Labor. Nonfatal occupational
injuries and illnesses requiring days away from work, 2012. United
States Bureau of Labor Statistics. 2013. Retrieved January 2014
from http://www.bls.gov/news.release/osh2.nr0.htm.
3. Execute the concentric motion quickly but controlled
4. Execute the eccentric motion slowly while inhaling
5. Limit core training to 3 – 4 times per week to help prevent
overtraining
A proper training routine for the core musculature requires
multiple movements in order to recruit all of the different muscles
properly. By incorporating all of the different core muscle groups,
it provides a good balance in strength across the entire core. For
example, a routine that consists solely of sit-ups and crunches may
engage some abdominal muscles but may neglect many others.
This can cause muscle imbalance. A successful training routine
will effectively use balance, weight, and isometric contraction to
work the entirety of the core musculature. For example, beginning
a workout with balance movements that incorporate BOSU™ balls,
exercise balls, or suspension training engages the core and helps
to stabilize the muscles.
ABOUT THE AUTHOR
Alex Hughes is a firefighter for the Grand Ledge Area Emergency
Service Authority and is an avid weightlifter. He holds the Tactical
Strength and Conditioning Facilitator® (TSAC-F™) certification
through the National Strength and Conditioning Association
(NSCA). Hughes also holds two degrees with honors in Fire Science
and Paramedic Technology and is currently working toward earning
his Certified Strength and Conditioning Specialist® (CSCS®) through
the NSCA. He has also proctored the Candidate Physical Ability Test
(CPAT) testing for the Lansing Regional Fire Training Academy.
Once the balanced movements have been addressed, an individual
can progress to the proverbial “meat and potatoes” of core
training with weighted, resistance exercises. These include, but
are not limited to sit-ups, crunches, side bends, and leg lifts. It is
important to not forgo rotation exercises from the workout; these
include Russian twists, wood choppers, and tornado ball rotations.
Finally, the routine may conclude with isometric contractions
to strengthen the core musculature. Isometric exercises include
planks, Pallof presses/holds (using a cable pulley or resistance
band), and farmer’s walks/holds.
No matter which method of core training is used, always
remember that good form is crucial. When muscles are trained
improperly, their performance may be compromised in day-to-day
situations. If the core muscles are trained correctly, it can help
provide support to the spine and back, and make the body less
susceptible to injury.
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