C-hildren O-riented R-eally fun E-xercises:
A Practical Core Strengthening Program for Elementary Physical Education
Written by: Heather R. Adams-Blair and Gretchen D. Oliver

In Merriam-Webster Dictionary, core is defined as, ‘the central, innermost, or most essential part of anything’. One would think that this definition would be the reason for the popularity and increasing number of core strengthening programs, books, classes and equipment. However, in our ever-growing society, we still are motivated by words like six-pack, washboard stomach, rock-hard abs. Traditionally, we have used exercises like sit-ups and crunches as the only means to strengthen the core muscles of the body to attain the results of an aesthetically pleasing area of the torso. Since the term core is synonymous with a foundation, it is imperative that we understand what the core is in the body and its importance and function.

The body operates as one unit, not in isolation. The core is the body’s center of all the bodies movements. It is important to remember that the core is always working as a stabilizer or actively contracting in almost every movement the body makes. It also acts as an anchor that the limbs attach to either directly or indirectly (ezinearticles.com).

The core is considered the lumbo-pelvic-hip complex. It is composed of the hip, trunk/lower back (spine) and the pelvis. There are 29 muscles attached to the complex. These muscle groups are responsible for maintaining the stability of the spine and pelvis. A strong core allows a person to perform activities of daily living with greater ease, improve sports performance through a more effective energy transfer from large to small body parts, and decreases the incidence of low-back pain (Hoeger & Hoeger, 2008). A good training program of core stability also contributes to improved postural control; ensures appropriate muscular balance and joint movement around the lumbo-pelvic-hip complex. In addition, the core is the proximal stability for efficient lower extremity mobility.

The standard of fitness and wellness for most of the normal population are athletes. Many athletes have developed strength, power and muscular endurance in specific muscles that enable them to perform functional activities. However, few athletes have developed the muscles required for stabilization of the spine (Prentice, 2003). The body’s stabilization system (core) has to be functioning to effectively utilize the strength, power and endurance developed. If the core is unstable then the functions of the extremities are limited. No matter how strong the extremities are, if the core is weak or unstable then efficient force cannot be transferred to the extremities in attempt to perform optimally efficient movements. A weak core is a fundamental problem of inefficient movements that leads to injury (Prentice, 2003). So, what does that have to do with the children who are enrolled in physical education classes throughout our society?

There has been an increase in the frequency of injuries in youth over the last couple of decades. This increase in injury rate is a direct result of the increased participation of youth in sports. Each year in the United States, an estimated 20 to 30 million youths between 5 and 17 years of age participate in community sponsored athletic programs (Leetun, Ireland, Willson, Ballantyne & Davis, 2004; Micheli, Glassman & Klein, 2000; Myer, Ford, Palumbo & Hewett, 2005). The likelihood of injury is inherent in any sport at any age. So, children, regardless of sport or activity, need to have a strong core to create and maintain strength within their body. There are numerous well established risk factors for youth musculoskeletal injuries (Patel & Nelson, 2000; Pope, Herbert, Kirwan et al., 2000; Prentice, 2007). Improper body mechanics tend to be the leading cause of many youth injuries. Zazulak (2008) recently described upper body control as a factor to reduce the risk of injury in the adult.

Traditionally, youth lack proper postural control. On the court or field they appear as if they are out of control. Thus, it is only a matter of time before an injury is suffered as a result of participation in physical activity where proper body control cannot be demonstrated. For youth to develop efficient biomechanical function of both the upper and lower extremity it is essential to maintain a strong and stable core. The musculature that controls the core is critical for trunk stabilization and efficient movement of both the upper and lower extremity. If a youth's core becomes weak, then both the upper and lower extremities must overcompensate in an attempt to deliver the same force production as would be available if the core were strong.

Current evidence suggests that decreased core stability may predispose one to injury resulting from over compensation of the extremities (Wells & Bell, 1995; Wilkins, 1980; Wilson, Dougherty, Ireland & Davis, 2005; Wyatt & Beattie, 1995; Zito, 1983). However with appropriate intervention of core stabilization exercises, we may reduce susceptibility to injury.

Previous research has shown that through an intervention program of implementing a core stability program into physical education classes that were held twice a week using four core stability exercises held for thirty seconds each (Figures 01-04) significantly changed the participants’ ability to perform the one minute timed sit-up test (Oliver & Adams-Blair, 2007). The one minute sit-up test is used to evaluate core musculature endurance. This program was just a matter of adding a few new exercises into the regular routine. There is no extra equipment needed and it takes very little time to add to the beginning of the physical education class.

A good core strengthening program in physical education classes can develop functional fitness in our youth that is essential to both daily living and regular activities. As teachers begin to think about implementing programs into school, remember to make it fun! Based on research by Oliver and Adams-Blair (2007), students using the exercises seen in the figures reported more enjoyment with the alternative program than the typical sit-ups. And, who knows, this may lead to a whole generation of people who display that six-pack and washboard stomach.

Figure Legend:
Figure 01: Side plank.
Figure 02: Front plank.
Figure 03: Flying squirrel.
Figure 04: Twist curl.

references

Heather R. Adams-Blair is the Director of Graduate Studies in the Department of Exercise and Sport Science at Eastern Kentucky University, 224 Moberly, 521 Lancaster Avenue, Richmond, KY 40475. Heather.adams-blair@eku.edu

Gretchen D. Oliver is the Clinical Coordinator of the entry-level Graduate Athletic Training Education Program at the University of Arkansas and is an Assistant Professor in the Department of Health, Kinesiology, Recreation, and Dance, University of Arkansas, Fayetteville, AR. Gretchen D. Oliver 309 HPER University of Arkansas, Fayetteville, AR 72701. goliver@uark.edu

All correspondence to be directed:
Gretchen D. Oliver, PhD, ATC, LAT
309 HPER University of Arkansas
Fayetteville, AR 72701
O: 479.575.4670
F: 479.575.5778
goliver@uark.edu

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