Question

"How does core training support the other integrated training concepts in my fitness program?" List and explain two (2) core training exercise examples for each level of the OPT model.

Answer 1

Integrated training strives to improve the components that which allow the person to achieve the optimum performance. Core Stabilization Training is foundation training upon which all the aspects of the integrated training is based.

The following considered core training are the thoracic spine, cervical spine and lumbo pelvic hip complex.

The core training operates as an integrated unit which functions dynamically to stabilize the kinetic chain during the movements.

Few individuals may be developing power, strength and neuro-muscular control and some may develop adequate core stabilization which will allow the optimum performance and injury prevention.

The kinetic chain system must function in optimal condition for effective utilization of power and strength, which will help an individual to train with heavy loads.

Core training exercise examples:

Any exercises which involves the back and abdominal muscles is considered as an effective core training exercise.

1. Usage of Free weights helps in such a manner which maintains the stable trunk helps in strengthening several muscles in our body.

2. Bridge exercise is also considered effective core training exercise. Just lay down on the back by keeping the knees bent. Stay in the same position by keeping the back in neutral position. One must avoid tilting the hips. By tightening the abdominal muscles raise the hips off the floor until the hips are aligned to the knees and shoulders. Stay in the same position as long as one can.