WELCOME

BSA 1-I
 TABLE OF CONTENTS

Definition of Core
Training and its benefits

Targeted Muscles

Core Stability and

Mobility
 Level 01
ASLEY
Definition of Core Training and its benefits
 What is Core Training?

Core training is the strengthening and conditioning of

the abdominal, hip, pelvis, and lower back muscles that
surround the midsection of our body. These muscles
are in charge of maintaining and balancing the body
during movement, as well as protecting the spine. As a
result, core training is often known as core
stabilization or balance training.
Why core training is important?

Balance and stability are improved with core

exercises.Core workouts teach your pelvis, lower back,
hips, and abdomen muscles to operate together. This
improves balance and stability in everyday tasks as
well as on the sports field. Most sports and other
physical pursuits rely on strong core muscles.
How to conduct the test?

Stage 1

● The athlete warms up for 10 minutes

● The athlete, using the mat to support their elbows and arms, assumes the Start Position
● Once the athlete is in the correct position the assistant starts the stopwatch
● The athlete is to hold this position for 60 seconds
How to conduct the test?

Stage 2

● The athlete lifts their right arm off the ground and extends it out in front of them parallel
with the ground
● The athlete is to hold this position for 15 seconds
How to conduct the test?

Stage 3

● The athlete returns to the Start Position, lifts the left arm off the ground and extends it out
in front of them parallel with the ground
● The athlete is to hold this position for 15 seconds
How to conduct the test?

Stage 4

● The athlete returns to the Start Position, lifts the right leg off the ground and extends it out
behind them parallel with the ground
● The athlete is to hold this position for 15 seconds
How to conduct the test?

Stage 5

● The athlete returns to the Start Position, lifts the left leg off the ground and extends it out
behind them parallel with the ground
● The athlete is to hold this position for 15 seconds
How to conduct the test?

Stage 6

● The athlete returns to the Start Position, lifts the left leg and right arm off the ground and
extends them out parallel with the ground
● The athlete is to hold this position for 15 seconds
How to conduct the test?

Stage 7

● The athlete returns to the Start Position, lifts the right leg and left arm off the ground and
extends them out parallel with the ground
● The athlete is to hold this position for 15 seconds
How to conduct the test?

Stage 8

● The athlete returns to the Start Position

● The athlete is to hold this position for 30 seconds
How to conduct the test?

Stage 9

● End of test
 How to test Core Strength?

The plank is an excellent place to begin your core

strengthening journey; it requires very little movement and
can be modified to be harder or easier depending on how
you feel.

Maintain this position for as long as possible by

supporting your lower body on your forearms with your
legs behind you and keeping your back straight and low.
Start holding for greater periods of time as your core
strength improves.
Benefits of Core Training

● Improves the flow of power to and from the extremities by tightening the
abdominal tissues involved in the movement.
● Educates the muscles on how to operate together effectively and
efficiently.
● Aids the body in the absorption and transfer of forces by facilitating
adequate weight distribution.
● Improves neuromuscular efficiency and control throughout the body for
efficient movement and physical placement. While the body is
motionless and inaction, it improves spinal and postural control.
● Stabilizes and aligns a person's spine, ribs, and pelvis to withstand
static and dynamic force. The belly is tightened and flattened and makes
you look sexy.
Level 02
Sophia
Targeted Muscles
 Targeted Muscles

What makes the core?

In doing core training it is more than just a six packs abs. It also
includes the major and minor targeted muscles.

The following are targeted muscles:

First, the transverse abdominis, multifidus, internal and external
obliques, erector spinae, diaphragm, pelvic floor muscles, abs or the
rectus abdominis which are the all key core muscles and then the
minor ones are: the lats, traps and glutes.
 The Major Muscles
Transverse Abdominis Multifidus
(TrA)

The transverse abdominis (TrA) is a flattened, thin

Multifidus is a group of short, triangular muscles that
strip of abdominal muscle that runs transversely
along with the semispinalis and rotatores comprises
perpendicular to the linea alba on the anterolateral
the transversospinal group of deep back muscles.
abdominal wall, beneath the internal abdominal
obliques.
 Internal and External Obliques

Internal Obliques External Obliques

Internal refers to the inner, whereas oblique is The fiber direction of these muscles, in contrast to the
derived from the Latin word obliquus, which implies internal obliques, is similar to reaching inside your
slanting. The name internal obliques alludes to the pockets.
muscle's shape and length.
 Erector Spinae & Diaphragm

Erector Spinae Diaphragm

The erector spinae is a set of muscles and tendons The diaphragm is the main muscle involved in
that go from the sacrum or sacral region and hips to respiration, or the act of breathing. This
the base of the head on both sides of the spine. dome-shaped muscle is found beneath the lungs and
the heart.
 Pelvic Floor Rectus Abdominis Muscle

The rectus abdominis muscle is a paired straight muscle

The pelvic floor, also known as the pelvic diaphragm,
that is often known as the "abdominal muscle.” The
is made up of muscle fibers from the levator ani,
linea alba is a midline band of connective tissue that
coccygeus, and other connective tissue that span the
separates two parallel muscles. It runs inferiorly from
area beneath the pelvis.
the pubic symphysis, pubic crest, and pubic tubercle to
the xiphoid process and costal cartilages of ribs V to
VII.
 The Minor Muscles

Lats Diaphragm

The Lats is a big, flat back muscle that spreads to the The traps are a pair of big trapezoid-shaped surface
sides, behind the arm, and is partially covered by the muscles that run longitudinally from the occipital
trapezius in the midline. bone to the lower thoracic vertebrae of the spine and
laterally to the scapula’s spine.
 Gluteus Maximus

The gluteus maximus is the hip's primary extensor

muscle. It is the largest and outermost of the three
gluteal muscles, and it contributes significantly to the
shape and look of each hip side.
Cautions to take when training core

Warm up your body.

Good Form.

Reps come in a second.

There is no discomfort.

Practice as much as possible.

Be flexible.

Brace yourself.
Level 03
Darlene
Core Stability and Mobility
 Core Stability and Mobility

Core Stability

● Core Stability is the capacity of the

muscles of the torso to assist in the
maintenance of good posture, balance,
etc., especially during movement.
Core Mobility
● Keep posture and position stable. It should
stabilize spine (1), maintain alignment
● From the word ‘mobility’ which means
between pelvis and spine (2), and halt any
the ability to move freely and easily. It
unwanted gestures during the performance
improves the range of motion of our
(3).
core. Core Mobility is the capability to
move our body during core training.
● Allow you to have an optimal range of
movement that improves and
strengthen the core.
 Core Strength vs Core Stability

● Focuses on stabilizing your whole ● Focuses on producing different levels

body to prevent any unwanted of force that you will exert on a
movements. certain motion.

● the capability to maintain balance of ● The force or power you exert which
the core. will help your potential to hold your
position while resisting fatigue.
 How does it benefit us?
Core Stability Core Strength
● improves the core muscles and ● strengthens our core body or core
● teaches you how to employ the inner muscles
muscles before moving. ● crucial for sportsmen, such as runners,
● Stability, breathing, and smooth, ● helps to avoid poor posture, lower back
coordinated movement are the pain, and muscle injuries
primary goals of core stability.
● It enhances the body's strength and
health plus stabilizes our posture,
balance and coordinated movements.
Exercise for Core Stability

Bird Dog

Simple core exercise that improves

stability, encourages a neutral spine.
Exercise for Core Stability

Plank

Plank is intended to improve

abdominal strength.
Exercise for Core Stability

Hip Bridge

In addition to the glutes, it works the

hamstrings, lower back, and abs. The
bridge also aids in the reduction of
lower back pain.
Exercise for Core Stability

Side Plank

Strengthens core and muscle (arm,

wrist and legs). Improves balance
and concentration
Exercise for Core Stability

Supine Toe Taps

The abdominal and core muscles, as

well as the pelvic floor muscles, are
strengthened.
Exercise for Core Mobility

Bird Dog with

Elbow to Knee

Same as Bird dog: Improves stability,

encourages a neutral spine.
Exercise for Core Mobility

Plank with knee

drive

Same as planking: improve

abdominal strength.
Exercise for Core Mobility

Moving Hip Bridge

Same as Hip Bridge: it works the

hamstrings, lower back, abs, and
especially the glutes.
Exercise for Core Mobility

Side Plank with

Rotation

Same as Side plank: Strengthens

core and muscle (arm, wrist and
legs). Improves balance and
concentration.
Exercise for Core Mobility

Supine leg
extension

Same as supine toe tap: The

abdominal and core muscles, as well
as the pelvic floor muscles, are
strengthened.
Core Stability Benefits Core Mobility
= and =
Target
Stable + Ability Move + Ability
Muscles
 References

● https://www.acefitness.org/resources/everyone/blog/5807/beginner-ab-core-exercises-to-increase-stability-and-mobility/
● https://www.christopherhole.com/key-difference-core-strength-core-stability/

● https://www.jennyhendersonpt.com/post/core-stability-vs-core-strength#:~:text=Core%20strength%20therefore%20produ
ces%20force,statically%20to%20resist%20unwanted%20motion.
● Core exercise workout: 12 tips for exercising safely and effectively - Harvard Health
● What Are Core Muscles - How to Build a Strong Core With Exercises (menshealth.com)
● https://en.wikipedia.org/wiki/Gluteus_maximus
● The Internal and External Oblique Muscles Its Attachments and Actions (yoganatomy.com)
 References

● www.physio-pedia.com/Transversus_Abdominis

● https://www.healthline.com/human-body-maps/diaphragm

● https://en.wikipedia.org/wiki/Erector_spinae_muscles#:~:text=The%20erector%20spinae%20is%20not%20just%20one%20
muscle%2C,and%20hips%20to%20the%20base%20of%20the%20skull.

● https://en.wikipedia.org/wiki/Rectus_abdominis_muscle#:~:text=The%20rectus%20abdominis%20muscle%2C%20also%20k
nown%20as%20the,band%20of%20connective%20tissue%20called%20the%20linea%20alba.

● http://en.wikipedia.org/wiki/Pelvic_floor

● Latissimus dorsi muscle - Wikipedia

 THANKS!
Submitted By : Group 6
Nava, Giselle Karla B.
Navarro, John Asley O.
Nicdao, Sophia Louisa G.
Nicdao, John Carlo R.
Nombre, Frances Aira M.
Nool, Daisen Vanessa P.
Norberte, Darlene Reysa C.
Ocampo, Joella Eavan E.
Submitted to:
Ms. Anjanet Castro
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