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for Ken Alan Associates or
for AeroBeat Music & Video:
310.360.6233 phone / fax
800.536.6060 toll-free USA
FILEX CONVENTION SESSION NOTES
ALL ABOUT ABS
or
GET 'EM WITH A SIX-PACK, TRAIN 'EM FOR TRANSVERSE
Presented by Ken Alan, BS
PART 1 ASSESSING ABDOMINAL STRENGTH
Testing for abdominal fitness is still an evolving experiment, it is not precise and there are no standardized norms. The standard for measurement of strength in human performance is 1-maximum repetition (1-rep max).
The strength tests are:
1. Bench press: Assessing upper body strength
2. Squat: Evaluate lower body strength
Unfortunately, there is no single criterion measure for abdominal strength. It has been difficult to develop a test to assess abdominal fitness because of no agreed upon criterion, though there are a number of test protocols in use…
Model 1 This measurement used to rate abdominal strength is described by Kendal et. al. For the completion of a basic curl-up, the arms placed in the following positions approximates the following values:
Curl-up » Arms straight in front of body = equates to 60% strength
Curl-up » Arms crossed on the chest = equates to 80% strength
Curl-up » Hands place on top of the head = graded at 100% strength
Model 2 Strength assessment of the abdominal muscles is evaluated or measured by having a participant lie supine with legs up straight toward the ceiling. Assessment: The participant maintains a posterior-tilt position of the spine while legs are lowered slowly. At the point when the posterior tilt is lost, the angle of hip flexion is measured. That is the basis for measuring strength progress over time.
Model 3 In the past decade, a variety of curl-up tests have been suggested as alternatives to the traditional AAHPERD (American Association of Health, Physical Education, Recreation, Dance) 1-minute bent-knee sit-up test with feet anchored.
A cadence protocol refers to a person completing as many repetitions as he/she can at a set rate, such as 20 repetitions per minute (this protocol has been recommended recently over speed tests to assess muscular endurance). Select the appropriate level of difficulty for the individual or target population (placement of hands, leg positioning, etc). If you wish to assess abdominal fitness with clients, emphasize that testing is primarily for self-appraisal only; there are no standardized norms. With this in mind, you can periodically re-test for evaluating the training effect of your program with your clients.
PART 2 ABDOMINAL APPLICATION
The abdominal muscles are one of the most misunderstood muscle groups of the human body. In recent years, there has been a growing obsession with this body part. In another era, the bicep used to be the muscle to show-off. You would hear people say, “Let’s see your bicep” to show off your strength. Now it is more like, “Want to see my six-pack?” Abs have turned into a status symbol of fitness. American media elevates chiseled abs to high desirability, perhaps at the expense of other fitness components. There is a growing stock of machines, equipment, gadgets and programs that guarantee, “The sexy slim waistline you’ve always wanted,” and “Rock-hard abs,” curiously without hardly any effort at all.
There is no denying some clients have an intense drive to get the “six-pack” no matter what the cost. The irony of the situation is the muscle that shows the “six-pack” is the least important abdominal muscle for human function. Nevertheless, it is the important for many people. It is okay to promote or focus on training rectus abdominis if you can use that to steer a client toward the other ab muscles in the long-term. Hence the motto, seduce them with a six-pack and train them for the transverse. The rectus abdominis can be motivation for ab exercise in a long-range objective that slants toward function in addition to esthetics.
Definition Function of the abdominal muscles is to flex the trunk. Its other [real life] function is to stabilize the spine, which is inherently unstable. Therefore, program design should include exercises for both functions in three stages:
a. Build a foundation of strength for flexing the spine, then
b. Build a foundation of strength for compressing the abdominal cavity during spinal flexion / flexion / rotation
c. Transfer the strength to the function of stabilizing the spine, statically and actively, supine, seated, upright
A person’s body has three “safety“ systems for mechanical performance:
System 1 Active strength and flexibility of muscles; a persons’ voluntary effort to control the body
System 2 Passive ligaments; involuntary element that effects joint stability
System 3 Control self-imposed: activating the neurological system to synchronize muscle firing
A good example of the safety system is the spine. You may be able to move your spine, but you do not always know when you lose stability, such as when lifting something heavy overhead (e.g. overhead press). For injury prevention, safety and improved performance, in addition to a goal of increased strength, add increased muscle control.
There is a belief that weak lumbar muscles cause low back injury. A culprit of low back pain or injury is not necessarily inadequate strength of the lumbar musculature; it is inadequate mechanics in performing lifting tasks and/or not maintaining correct posture (National Strength and Conditioning Association Journal, December, 1997). Strong abdominal muscles do not mean strong backs. The focus of this workshop is abdominal training. Training of the posterior torso musculature should be included as part of a well-balanced exercise regime.
PART 3 ANATOMY & FUNCTION
Rectus Abdominis: Attaches at ribs 5 - 7 and at crest of pubis. Does spinal flexion and posteriorly rotates pelvis. The resting length may affect lordotic curvature.
External Oblique Attaches at the lower 8 ribs and at the rectus sheathing and at the inguinal ligament and linea alba. Posteriorly rotates pelvis. Does rotation / lateral flexion of spine. Makes trunk like a solid cylinder.
Internal Oblique Attaches at the inguinal ligament and at the linea alba and rectus sheathing. Does spinal flexion and lateral flexion. Initiates spinal flexion the first few degrees.
Transversus Abdominis Attaches at the lower 6 ribs and at the linea alba. Pelvic viscera & diaphragm get pressure, which decreases compression forces of L4-L5 lumbar spine. Important muscle of spinal stabilization.
Iliacus / Psoas Anteriorly rotates pelvis. Pull of iliopsoas compresses the spine.
Attention should be paid to the psoas, because of its attachments at the lumbar spine and the lesser trochanter of the femur. The length and flexibility of the psoas influence the pull on the attachment sites. This will have an effect on placement and positioning of legs in supine positions for abdominal exercises.
Part 4 MIDDLE MANAGEMENT: RECTUS ABDOMINUS Training
Exercise Level 1: Pelvic Tilt
¨ The overload in a pelvic tilt exercise is the weight of the gluteus
¨ Analyze joint action of pelvic tilt. Analyze joint action of reverse curl (or reverse crunch). What is the relationship between the two exercises?
- When feet are positioned closer to the torso, you achieve a slight increase in range-of-motion
- With the feet more distal from buttocks, range-of-motion is reduced
- Pressing feet downward into the floor decreases rectus abdominis recruitment
- Less weight bearing the feet are on the floor causes increase in fiber recruitment
Training Cues:
1. Allow the feet to have slight contact with the floor. Visualize bare feet resting on a hot surface (sidewalk).
2. If the feet lift completely off the floor, hip flexors fire-up. Feet should maintain light contact on the floor at all times.
3. Palpate rectus abdominis for activation. [Individuals with body mass will not be able to do this].
4. Encourage gluteus muscles to relax. This occurs only if there is minimal weight bearing on the feet.
Exercise Level 2: Address Weak Links
- Strength in the neck flexors is necessary to perform spinal flexion in supine position
- Over-development of neck flexors is possible (though unlikely) without co-training neck extensor muscles
- The position of the tongue activates infra hyoid / supra-hyoid musculature. This provides cervical support from the [infra-mandibular] musculature below the jaw (Physician & Sports Medicine, June 1996)
- Engage hyoid musculature by pressing tongue to roof of mouth. In addition to assisting with cervical flexion, this action prevents potential [long-term] over-development of S-C-M muscles.
Exercise Level 3: Abdominal Crunch
- The movement is ribcage toward the pelvis
¨ Overload / Resistance is the weight of the upper body
¨ By performing a pelvic tilt before starting the crunch, a low-level contraction is occurring
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Exercise Level 4A: Crunch with Weight Resistance
- Heavy weight is usually unnecessary for resistance
- Moderate to light weight is adequate because you can shift the position of
the resistance easily to adjust intensity:
[First level:] hold weights over navel (minimal resistance. strengthens
ego?)
Second level: hold weights at sternum
Third level: hold weights at anterior shoulder
Fourth level: hold weights along side of the ears
Fifth level: move weights behind or over your head
¨ A fixed resistance further away (distal) from the axis of rotation will
increase overload effect upon movement
Exercise Level 4B: Crunch with Elastic Resistance
- Both open and closed elastic may be used, although closed elastic is more convenient
- Closed elastic bands should be positioned around thighs, just above the knees
- Open elastic tubing or cords should be held at mid-thigh level, or alternatively, it may be placed behind your knees; secure the cord by gripping the elastic with your hamstrings.
Intensity variations:
Level 1: elbows straight, press against tubing furthest from you while you crunch (spinal flexion)
Level 2: same position, but press against the band closest to you (creates more tension)
Level 3: same position, take a hold of both elastic bands and press for maximum tension
¨ The overload / intensity is determined by:
- The part of the band the client pushes against
- Where you anchor / position (your) thighs
- Elastic resistance (bands, tubing, etc.) and weight resistance (dumbbells, etc.) expand intensity variations for clients allowing for greater training effect [while accommodating multiple fitness levels of small group training].
- Elastic tubing is an asset for beginner clients who lack sufficient strength for executing a basic crunch; use as assistance (ribcage towards the pelvic). Grab the elastic tubing and pull on it to assist into spinal flexion and then perform isometric and eccentric contraction of the spine
Exercise Level 5: Reverse Curl
Many individuals find the reverse curl more challenging than the crunch because of the following:
A. More body weight
B. Less range-of-motion in lumbar spine vs. thoracic/cervical spine
C. Muscle insertion point determines mechanical advantage
First stage: pelvic tilt with… feet on the floor (easiest modification of a reverse curl)
Second stage: pelvic tilt with... one foot raised off the floor
Third stage: pelvic tilt with... feet placed against wall or against the side of a step platform
Fourth stage: pelvic tilt with... only one foot against wall or against the side of a platform
Fifth stage: pelvic tilt with... toes on wall; no pressing, pushing or leveraging with feet
¨ The overload increases as you become less weight bearing on feet (less pressing / pushing feet into floor)
Exercise Level 6A: Weighted Resistance Reverse Curl
Ankle weights
Dumbbell held between knees
Therapy ball held between knees
Exercise Level 6B: Elastic Resistance Reverse Curl
- Closed or open elastic tubing both work favorably
- Elastic tubing can be positioned around the ankles
Option 1: hold the elastic directly below ankles
Option 2: pull the elastic further away from ankles towards floor
Option 3: pull elastic further for maximum tension to spinal flex against
Exercise Level 7: Combination Crunch / Reverse Curl
- Incorporate this exercise if not utilizing weights, elastic or resistance equipment.
- Overloads the abdominal muscles by utilizing maximum amount of body weight.
- The crunch / reverse curl action can be performed simultaneously or separately.
- Vary the order or sequence of joint action (upper to lower, vice-versa) when performing as isolation
Exercise Level 8: Combination Crunch-Reverse Curl with Elastic Resistance / Weights
Add weights and/or elastic tubing to increase exercise intensity
HARD-CORE-TRAINING
Transverse Abdominis [Exercise Level 9]
The deepest abdominal muscle. Intermittently defined or categorized as a
respiratory muscle.
Function:
1. Forced expiration of air.
2. Compression of the rectus abdominis.
Type of Contraction:
Isometric only. No concentric or eccentric action.
Type of training:
Isometric only.
Training transverse abdominis for increased strength:
A. To minimize, stabilize or improve back dysfunction (injury prevention)
1. Postural - potential reduction of lordotic curve by shortening the
resting length of rectus abdominis.
2. Compression - transverse contraction creates intra-abdominal pressure
a. Increased intra-abdominal pressure = greater stability of the spine
via cylinder effect
b. Increased intra-abdominal pressure = less compression forces on
disks in between vertebrae
B. To increase intensity of training [overload] for rectus abdominis
(obliques to a lesser extent)
3. The action of transverse contraction creates internal overload on the
other abdominal muscles.
Spinal flexion = Rectus shortening
Rectus shortening = Protraction of rectus muscle …The battle is set:
“Protraction of rectus during spinal flexion vs. Compression force on
rectus from transverse”
[4.] Increased strength = increased endurance
Search for the Transverse:
[20% of the population may always be searching]
a. Isolate transverse hands and knees position; Maintain neutral spine, then
pull-in the navel (transverse contraction) without movement of spine,
shoulders, hips. Palpate clients' navel and lower back.
b. Prone position on floor, pull-in navel (contraction).
Hold 5 - 10 seconds without holding the breath.
Attempt to slip hand underneath the clients’ torso trying touch the navel…
“Hollowing of the abdominal cavity”
c. Supine position on floor; transverse strengthening exercises:
Level A
1. Pelvic tilt
2. Pull-in (hollow-out). Continue to breathe.
Hold 5 - 10 seconds.
3. Palpate for movement
Level B
1. Pelvic tilt
2. Crunch and hold. Continue to breathe.
3. Pull-in (hollow-out). Forced exhalation.
4. Palpate for movement
Transverse Overload Methods:
Activate transverse in combination with the eight previous spinal flexion
overload techniques. (Example:
Level A & B above
--- Note the contraction of the transverse should occur after spinal flexion
rather than before any spinal flexion.
--- If activating transverse before spinal flexion, the anatomical mark for spinal
flexion ROM is protraction of the rectus
PART 5 SUPINE POSITION ASSESSMENTS
Torso = approximately 60% of body weight
Arms/shoulders = about 14% of body weight
Head = approximately 8% of body weight
Lower body = about 32% of body weight
[Percentages vary from individual to individual]
Assess Supine Training Position:
- Anatomical neutral supine: Legs straight out [let them turn out naturally],
arms by side with palms facing up
- Check if back is flat (this assessment may also be done against a wall with
the heels, buttocks, shoulder blades and the back of the scalp in contact with
wall). If the back is:
- Flat = Indicates a flexible or a long psoas muscle and usually (but not
always) indicates there will be less stress on lumbar spine during spinal
flexion in extended leg positioning.
- Arched = Indicative of a short or a tight psoas pulling the lumbar spine
into extension. When abdominals contract, they flex the lumbar spine...
Problems may occur (think of a tug-of-war):
As the psoas is stretched, it will arch the spine; at the same time when
abdominals contract, that contraction wants to round (flex) the lumbar spine.
What is the best position for the back in supine position? The best answer is
individual assessment.
Leg position for supine abdominal exercise is determined by having the
client carefully spinal flex in extended leg position with natural arch in the
lumbar spine. Can this be done pain-free and without delayed pain? If so,
the position is acceptable. If not, flex the knees and hip to reduce the tension
(pull) of the psoas on the lumbar spine. This reduces a “tug-of-war” between
psoas and rectus abdominis when you perform supine spinal flexion.
Contra-indications for supine extended leg position:
- Both legs extended out on floor if pain or discomfort occurs with spinal
flexion
- Both legs extended straight up towards ceiling (except for advanced
clients):
Tight hamstrings make this position uncomfortable
Hip flexors active (in advanced training, this gives abdominals
something else to fight against - the pull of the psoas). However, even though
the low back is on the floor, the contracting psoas makes the back want to
arch pain, pressure and discomfort.
Shift in Axis of Rotation:
The body's center of gravity is usually around the first sacral vertebrae. When
the hips and knees are flexed, the axis of rotation for the crunch moves to the
L4-L5 region. In case of low back pain or previous low back injury, this may
exert an unusual amount of force at a higher level than would be exerted if
the crunch were performed with the legs extended further out. This should be
factored as a consideration of extended leg positions, and accounts for why
extended leg positioning has fostered more recommendations in recent years.
Arm Position:
Positioning of arms increases / decreases spinal flexion intensity due to
additional weight relative to axis of rotation.
Easier = arms in front of torso
Moderate = arms at shoulder level
Harder = arms above head
- When hands are behind the head, keep an eye on elbow position. This
increases or decreases intensity.
- Attempt to reverse the practice of pulling elbows forward when performing
spinal flexion. Replace with...
a. Elbows point toward ceiling before starting, with forearms wrapped close
to ears.
b. Elbows open to the side when crunching up (spinal flexion - ribs toward
pelvis).
c. If elbows need to move in close to the ears, do it on downward action
to floor (eccentric phase).
d. For rotational (diagonal) crunch... the cue "elbow toward opposite knee”
can be changed to...
"Elbow away from opposite knee" during the concentric action of rotational
crunch.
Head / Neck Position:
Increases or decreases intensity for spinal flexion.
- Neck flexion = less intense for spinal flexion (easier on the ab muscles
and neck muscles)
- Neutral head position = increased intensity for spinal flexion (longer lever
arm to lift against gravity)
- When the hands are behind the head for added intensity, the hands make
contact with the scalp only on the downward (eccentric) phase. The hands
can touch the hair on the upward phase (concentric action), the hands
definitely support the weight of the head during the eccentric part of the
exercise.
- Utilize Ab Bars or similar equipment for neck support until neck strength is
developed.
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