Physical Fitness Core and Stability Core Definition central

Physical Fitness. Core and Stability

Core � Definition: central and often foundation part distinct from the enveloping part… -Merriam Webster’s Online Dictionary Ø This definition refers to the core of the earth and center of fruits, however it can be related to the body. Ø The core of the body is comprised of the abdominal muscles, oblique muscles, and lower back muscles.

Stability � Defined: Ability to resist change produced by outside forces onto the body. � The core provides stability to the body. � The strength and endurance of the core muscles results in the amount of stability the body has. � Need stability to perform every day tasks and certainly need it for performing exercises. � Increased core muscle strength and endurance = increased stability

Core Muscles � Abs or Rectus Abdominus: � Oblique Muscles: -External and Internal � Lower Back:

Ab Exercises � Olympic Ab Crunches -Upper, Middle Abs 3 sets of 20 -20 -18 � Leg Raises -Lower Abs 3 sets of 10 -10 -10 Ø Mountain Climbers -Upper, Middle, Lower Abs 2 sets till exhaustion

Oblique Exercises With a dumbbell in one hand bend over to you side without reaching a level of discomfort. -3 sets of 25 -20 -15 � With a barbell securely placed on your shoulders and traps, rotate slowly and under control from one side to the other. -2 sets till exhaustion �

Lower Back Exercises �A strong back is essential to a strong core and subsequently good stability. � The back muscles are the antagonist set of muscles that oppose abdominal muscle movements. � Body weight Back Extensions: � Machine Back Extensions:

References for photos: � � � � Abs, Oblique, and lower back photos http: //www. google. com/imgres? hl=en&newwindow=1&tbo=d&biw=667&bih=635&tbm=isch&tbnid=Zz G 0 bpm. Lqinh_M: &imgrefurl=http: //www. swchildrens. org/health-library/librarydetail%3 Fproject. Id%3 D 112%26 pid%3 D 2%26 gid%3 D 9405&docid=Kze. M_clcpk. HJ 1 M&imgurl=http: //www. sw childrens. org/resources/adam/graphics/images/en/9405. jpg&w=400&h=320&ei=Cbi_UNz 1 Ev. Ggy. AGjz 4 CQCw&zoom=1&iact=hc&vpx=2&vpy=119&dur=157&hovh=201&hovw=251&tx=86&ty=78&sig=11730 0246621413196090&page=1&tbnh=134&tbnw=167&start=0&ndsp=13&ved=1 t: 429, r: 0, s: 0, i: 84 Ab workout photos https: //www. google. com/search? hl=en&sugexp=les%3 Beqn, rate_low%3 D 0. 035, rate_high%3 D 0. 035, min_l ength%3 D 2, cconf%3 D 1. 2, second_pass%3 Dfalse, num_suggestions%3 D 1, ignore_bad_origquery%3 Dtrue, one token%3 Dfalse&gs_rn=0&gs_ri=hp&tok=Ueqt 4 u. D 6 c. U 03 Qawl 3 Nc. DJg&cp=6&gs_id=m&xhr=t&q=merriam +webster&newwindow=1&bav=on. 2, or. r_gc. r_pw. r_cp. r_qf. &bpcl=39468505&biw=667&bih=635&wrapi d=tljp 1354741291776010&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi&ei=KLa_UKj. AOGky. QGOw. YCg. Bg#um=1&hl=en&newwindow=1&tbo=d&tbm=isch&sa=1&q=ab+workouts&oq=ab+work outs&gs_l=img. 3. . 0 l 10. 2001. 3747. 0. 3780. 11. 8. 0. 2. 2. 0. 249. 1039. 2 j 4 j 1. 7. 0. 0. . . 1 c. 1. Jneueg. A 2 y 8 g&ba v=on. 2, or. r_gc. r_pw. r_cp. r_qf. &fp=f 2405 ceedf 5 e 86 a 6&bpcl=39468505&biw=667&bih=635 Oblique workout photos http: //scbodybuilding. com/oblique-exercises. html Lower Back workout photos https: //www. google. com/search? hl=en&sugexp=les%3 Beqn, rate_low%3 D 0. 035, rate_high%3 D 0. 035, min_l ength%3 D 2, cconf%3 D 1. 2, second_pass%3 Dfalse, num_suggestions%3 D 1, ignore_bad_origquery%3 Dtrue, one token%3 Dfalse&gs_rn=0&gs_ri=hp&tok=Ueqt 4 u. D 6 c. U 03 Qawl 3 Nc. DJg&cp=6&gs_id=m&xhr=t&q=merriam +webster&newwindow=1&bav=on. 2, or. r_gc. r_pw. r_cp. r_qf. &bpcl=39468505&biw=667&bih=635&wrapi d=tljp 1354741291776010&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi&ei=KLa_UKj. AOGky. QGOw. YCg. Bg#um=1&hl=en&newwindow=1&tbo=d&tbm=isch&sa=1&q=lower+back+extensions&oq =lower+back+extensions&gs_l=img. 3. . 0 l 3 j 0 i 5 j 0 i 24 l 6. 3790. 5199. 16. 5235. 10. 6. 0. 1. 1. 0. 245. 874. 0 j 4 j 1. 5. 0. 0. . . 1 c. 1. CUb. Nfoa. Lcw&bav=on. 2, or. r_gc. r_pw. r_cp. r_qf. &fp=f 25 b 0744 f 970 e 07 d&bpcl=39468505&bi w=1366&bih=643