Chapter 9 – Core Training Concepts

Know all definitions

Core: The muscles that attach to and/or cross the joints of the lumbo-pelvic hip complex.

Draw-in maneuver: the ability to draw the belly button towards your spine in an attempt to create a stable core.

Bracing: Contracting the muscles of the core to increase stability. (Think Athletic Position)


Compare to Local Stabilization System

  • Muscles attach directly to the vertebrae
  • Primarily responsible for intervertebral and intersegmental stability, providing support from vertebra to vertebra
  • Limits excessive compressive and rotational forces between spinal segments
  • Aids in proprioception and postural control
  • Consists of: Transverse Abdominis, Internal Oblique, Lumbar Multifidis, Pelvic floor muscles, Diaphragm

Compare to Global Stabilization System

  • Muscles attach from the pelvis to the spine
  • Transfers loads between the upper extremities (arms) and lower extremities (legs)
  • Provides stability between the pelvis and spine
  • Provides stabilization and eccentric control of the core during functional movements
  • Consists of:  Quadratus Lumborum, Psoas Major, External Oblique, Parts of Internal Oblique, Rectus Abdominis, Gluteus Medius, Adductor complex

Compare to Table 9.1 – Muscles of the Core

  • Refer to the above generic xenical usa sections for the muscles in all systems
  • Muscles attach the spine and/or pelvis to the extremities (arms and legs)
  • Primarily responsible for concentric force production (shortening of muscle) and eccentric deceleration (lengthening of muscle) during dynamic activities
  • Consists of:  Latissimus Dorsi, Hip Flexors, Hamstring complex, Quadriceps



Progress and Regress the core exercises

The best way to understand the progression and regression is to recognize the difference between the stages of the OPT Model. Check out our Study Guide for the NASM CPT to know whats most important to passing the test.


Type of Exercise: Core and Compare to Table 9.3 – Core training program design

Stabilization exercise include anything with a stability ball or isometric hold. 12-20 reps, 1-4 sets, slow tempo, 0-90sec rest

Strength exercises include movement of the core. 8-12 reps, 2-3 sets, medium tempo, 0-60sec rest

Power exercises include throwing stuff. 8-12 reps, 2-3 sets, xxx tempo, 0-60sec rest