Athleticus
THE ORIGINAL CORE ISOLATORS
Online Certified Core Isolators Instructor Course Manual
CCII - L20811 . September ...
Credits
E-Digitalization: 121creative
Content: Grand Final Technologies
Pty Ltd (Australia)
Links
www.coreisolators.com
E-...
Section.01
1.	Introduction
2.	 What are Core Isolators?
3.	 Why and how they work?
Section.02
1.	 Recovery Mode
2.	 Active...
This online Certified Core Isolators
Instructor Course was developed to give
exercise and health professionals a simple
st...
Core Isolators were developed by ATFCA
track and field coach, and ex-professional
rugby union player, Mepi Faoagali. (Base...
Core Isolators work so effectively because
they remove the balancing properties of the
heel and toes.
This forces core sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
Recovery Mode
Active Mode
Types of Exercise
Static
•	 Sta...
Core Isolators can be incorporated as part of
a general training session or as a stand alone
core strengthening session.
T...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
Training with Core Isolators
What you Get?
Get...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
Training with Core Isolators
What you Get?
Get...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
Training with Core Isolators
What you Get?
Get...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
Training with Core Isolators
What you Get?
Get...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
Training with Core Isolators
What you Get?
Get...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
Training with Core Isolators
What you Get?
Get...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
Training with Core Isolators
What you Get?
Get...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
SECTION.04
Assessment
•	 50 multi-choice
Grow ...
GROW YOUR BUSINESS
Use Core Isolators daily in your exercise
regime. Use Core Isolators to grow your
business.
Generate in...
Certified Core Isolators
Instructor Course
SECTION.01
SECTION.02
SECTION.03
SECTION.04
Assessment
•	 50 multi-choice
Grow ...
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Certified Core Isolators Instructor Manual

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The online manual for the Certified Core Isolators Instructor course.

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Certified Core Isolators Instructor Manual

  1. 1. Athleticus THE ORIGINAL CORE ISOLATORS Online Certified Core Isolators Instructor Course Manual CCII - L20811 . September 2013
  2. 2. Credits E-Digitalization: 121creative Content: Grand Final Technologies Pty Ltd (Australia) Links www.coreisolators.com E-Mail ccii@coreisolators.com Online Certified Core Isolator Instructor Course Manual CCII - L20811 . September 2013 It’s easy to be active! September 2013 . Section 01 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 2Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323 Athleticus
  3. 3. Section.01 1. Introduction 2. What are Core Isolators? 3. Why and how they work? Section.02 1. Recovery Mode 2. Active Mode 3. Types of Excercise 4. Static a. Static Resistance b. Benefits c. Static Overload: Progression Table d. Breathing e. Number & Duration f. Maximal vs Submaximal 5. Dynamic a. Concentric b. Eccentric c. Dynamic Overload: Progression Table CONTENTS Section.03 1. Training with Core Isolators 2. What you Get? 3. Getting Started 4. Getting Off vs Falling Off 5. Transfer: The “Get Off” Effect 6. Worlds Best Core Isolator Tip 7. The 1 Minute Challenge 8. 1 Minute Workouts Section.04 1. Assessment 2. Grow your business a. Affiliate Program b. Online Directory; get found c. Use your Certification 3. End Certified Core Isolators Instructor Course Congratulations on becoming a Certified Core Isolator Instructor and joining the growing list of exercise professionals training smarter. We hope you take advantage of the opportunity to become better instructors with healthier clients. Feedback? Send us comments, suggestions, ideas. We want to hear from you. Mepi Faoagali Grand Final Technologies Pty Ltd It’s easy to be active! September 2013 . Section 01 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 3Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323 Athleticus
  4. 4. This online Certified Core Isolators Instructor Course was developed to give exercise and health professionals a simple starter guide to working with Core Isolators. This internationally recognized qualification acknowledges the holder as an educated instructor. Core Isolators are the latest innovation in core strengthening training. The device is based on the premise that an unbalanced environment forces the body to work harder and consequently to become stronger. The unique, award-winning, scientific design of the foot plate forces core muscles throughout the body to become actively engaged. Just by standing on the Core Isolators you are actively training your core muscles. As little as one minute a day is beneficial. The simple exercise guidelines outlined are based on sound training principles. This course will enable certified instructors to provide quality training instruction. Contributions and comment from doctors, osteopaths, physiotherapists, coaches, and athletes provides a holistic overview guaranteeing a thorough understanding for all participants. A key objective of this course is to provide a strong foundation level of knowledge for certified instructors to maximize the benefits associated with exercising with the product. Certified Core Isolators Instructor Course SECTION.01 Introduction What are Core Isolators? Why and how they work? SECTION.02 SECTION.03 SECTION.04 SECTION.01 INTRODUCTION It’s easy to be active! September 2013 . Section 01 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 4Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323 Athleticus
  5. 5. Core Isolators were developed by ATFCA track and field coach, and ex-professional rugby union player, Mepi Faoagali. (Based in Brisbane, Australia Mepi works with elite amateur and professional athletes from all sports specializing in “grass athletics” and core stabilization.) The simple yet effective device was born from a need to replicate the sprint position of the foot as it strikes the ground. The ball of the foot is the only contact point with the ground during the striking sprint motion. Having the ability to replicate and isolate the contact point between foot and ground is an extremely powerful training tool. WHAT ARE CORE ISOLATORS? Certified Core Isolators Instructor Course SECTION.01 Introduction What are Core Isolators? Why and how they work? SECTION.02 SECTION.03 SECTION.04 It’s easy to be active! September 2013 . Section 01 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 5Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323 Athleticus
  6. 6. Core Isolators work so effectively because they remove the balancing properties of the heel and toes. This forces core stabilizer muscles throughout the entire body to become engaged, and consequently, they become stronger. WHY AND HOW THEY WORK? Certified Core Isolators Instructor Course SECTION.01 Introduction What are Core Isolators? Why and how they work? SECTION.02 SECTION.03 SECTION.04 Non-slip rubber foot pad. Foot pad scientifically shaped to remove toes and heels & isolate core muscles. Tri-lobular design for optimum weight distribution. Stabilizer ledge, apply pressure with toes to regain balance. Focus Point. Keep your eye on the chrome badge as you step on. It’s easy to be active! September 2013 . Section 01 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 6Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323 Athleticus
  7. 7. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 This section outlines “Recovery Mode” which is the optimum standing recovery position. Activity: Stand with feet shoulder width apart, focus on putting your body weight through your heels, lock the knees. Sit your weight through your heels. Stand in this position for a moment and become aware of muscle engagement. Q. What do you notice? A. Anything? Did you know... ¼¼ It’s very efficient to stand in this position. ¼¼ It doesn’t take much energy. ¼¼ We can relax our skeletal muscles as our body weight is supported more through our bone structure. ¼¼ Physically the body is in a very relaxed state. SECTION.02 RECOVERY MODE It’s easy to be active! 7 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  8. 8. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 Did you know that standing in this position is very efficient in terms of energy output? Your bony skeleton; the tibia, femur, pelvis are taking your weight – helping maintain your body erect. Q. When standing in this position what is happening to your core? A. Anything? Did you know... ¼¼ Standing in this position (weight through your heels) stomach muscles are relaxed. ¼¼ The core is not fully engaged. ¼¼ This makes it easier to engage in abdominal breathing. What’s abdominal breathing? Using the diaphragm to breathe in. Using the muscles of the stomach and abdomen to expand the chest cavity and draw air into the lungs. TIP FOR SPORTS PEOPLE: You will recover faster in a shorter time if you use abdominal breathing instead of chest breathing. If you are an athlete or train athletes where recovery is important for performance e.g. rugby, football/soccer, netball, then during down time e.g. when the game stops for a period of time – stand with weight through heels, relax the core, and start abdominal breathing. Guaranteed to recover quicker. Standing in this position is called “recovery mode”. Why is this important for Core Isolators? Good questions, the answer is: the direct opposite of “Recovery Mode” – “Active Mode” is the secret why Core Isolators are so successful. RECOVERY MODE CONT. It’s easy to be active! 8 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  9. 9. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 “Active Mode” is why Core Isolators are so effective. In “recovery mode” we note that the bony skeleton is supporting our weight and the relaxed core allows us to use abdominal breathing. Getting into “Active Mode” is very easy. Step 1. Stand in recovery mode (weight through heels, muscles relaxed) Step 2. Now, raise heels off the ground and balance on toes and ball of feet. Q. Stand maintaining balance for 30 seconds. What do you notice about your core and stomach muscles? A. Anything? Activity. Try abdominal breathing. What difference do you notice compared with abdominal breathing in “recovery mode”? Easier, harder? ACTIVE MODE It’s easy to be active! 9 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  10. 10. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 Did you notice… In this position we reduce the structural bone support provided normally through the heel, tibia, and femur. In this position your skeletal muscles have now been engaged to support your weight. It is harder to engage in abdominal breathing because our stomach muscles are activated. In this position our core is forced to become engaged. Core Isolators place the body in this position and force all the stabilizer muscles throughout the body to work harder. Core Isolators have been scientifically (biomechanically) designed to remove the balancing properties of the toes and heels thereby forcing stabilizer muscles to work harder and become stronger. When introducing Core Isolators to new clients go through Recovery Mode and Active Mode so clients get a deeper understanding of the product and your knowledge. Refer SECTION 3. ACTIVE MODE CONT. It’s easy to be active! 10 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  11. 11. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 There are two classifications of exercises recommended for Core Isolators; 1. Static 2. Dynamic TYPES OF EXCERCISE Static Dynamic It’s easy to be active! 11 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  12. 12. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 Static exercise, also referred to as isometric exercise or isometrics, is a type of strength training in which the joint angle and muscle length do not change during contraction. The opposite is dynamic exercise, which includes concentric and eccentric contractions, also known as isotonic movements. Static exercises are undertaken in stationary positions rather than with movement through a range of motion. Joints and muscles are either worked against an immovable force or are held in position while opposed by resistance. Static exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The Core Isolator device is a balancing device to enhance balance and core strength. Isometric exercises, as used here, are a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term “isometric” combines the Greek words “isos” (“equal” or “same”) and “metron” (“distance” or “measure”), meaning that in these exercises the length of the muscle and the angle of the joint do not change, though contraction strength may be varied. Medical uses of Isometric exercises at the bedside can differentiate various heart murmurs; the murmur of mitral regurgitation gets louder as compared to the quieter murmur of aortic stenosis. They can also be used to prevent disuse syndrome in a limb that has been immobilized by a cast following a fracture. All participants must remember to breath while exercising to diminish any risk of side effects such as an inadvertent Valsalva manoeuvre which can NOT occur if the glottis, mouth or nose is open as occurs while breathing. STATIC EXERCISE It’s easy to be active! 12 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  13. 13. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 Resistance during static exercise involves contraction of the muscle using: 1. The body’s own muscles and skeleton including contact points. 2. Stationary items (e.g., a fence when pushing against it) 3. Free weights, weights machines or elastic equipment (e.g. holding a weight in a fixed position) 4. Electronic equipment that has a digital display indicating maximal force. 5. Other Depending on the goal of the exercise, the exertion can be maximal, or sub-maximal. STATIC RESISTANCE It’s easy to be active! 13 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  14. 14. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 Static exercise is extremely beneficial for all levels of fitness. From the elite to the elderly, every person can perform and benefit from static exercise. Because there is no movement, static exercise is very effective for people with limited mobility or range of movement. All individuals regardless of mobility can perform static exercises. High intensity workouts can be performed regardless of the level of fitness. The intensity and effort is relative to the individual which means that comparative output does not apply. BENEFITS It’s easy to be active! 14 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  15. 15. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 The following table indicates how to overload static exercise. The variables can all be changed to increase/decrease intensity of the workout: Ref What to Change Least Demand More Demand 1 Bend of the knee Slight knees bend Increased knee bend lowering centre of gravity, locking knees 2 Position of Core Isolators Underneath body, closer to centre of gravity Away from centre of gravity, split stance, wide stance, single leg. Vertical difference, exercises performed on different vertical plane. 3 Effort Submaximal effort. Lower level of contraction during the pose Maximal effort. Maximum level of contraction during the pose. 4 Symmetry Mirror - e.g. if left side of body is same as right side of body Different position from opposite. E.g. if left arm raised, right arm lowered. 5 Isolate engagement of muscles. Focus on less muscle engagement throughout the body e.g. contract upper core only Focus on more muscle engagement throughout the body e.g. contract upper, middle, and lower core. 6 Weighted resistance Holding light/no weight during the hold. Holding heavier weight during the hold. 7 Distance from body Holding weight close to the body/ centre of gravity. Holding weight further away from the body/centre of gravity. 8 Time Less time less effort. More time increases effort. 9 Spatial awareness Eyes open, stability high. Eyes closes, stability low - more effort. PROGRESSION TABLE It’s easy to be active! 15 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  16. 16. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 Static exercises can raise blood pressure (BP) for the duration of the exercise. While BP will return to a resting level soon after, it is important to breath continuously throughout the exercises. Breath holding will compound any increases in blood pressure. As with all forms of exercise warm up first. Muscles are under tension for a period of time and although that tension is constant compared to a dynamic contraction, tears can still occur. Always maintain some degree of tension in the abdominal region during all exercises. This will help to maintain a correct posture and will help to develop core stability. Find out about the core with the Certified Pelleres Base Training Course. This has detailed instruction on structure of the core and core strength training. Find out how elite athletes, pro-sports teams, PT’s are all getting amazing results. BREATHING It’s easy to be active! 16 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  17. 17. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 Volume for a strength training resistance routine is prescribed based on the number of sets and repetitions. The equivalent in static exercises is the duration of each action and the number of total repetitions. Elite sports men and women can hold their core for maximal effort for anywhere between 5 to 9 seconds – give or take a second or two. The reason is that muscles require oxygen, the muscle begin to fatigue when oxygen supplies become depleted. Example 1. An Olympic 100m sprinter’s core muscles begin to fatigue after approximately 5 seconds, at this point they begin to slow down. Muscles run out of oxygen, begin to fatigue, performance is reduced. Example 2. Weight and power lifters need to complete their lift before their core muscles fatigue. Most lifts will be usually completed within 6 to 8 seconds. NUMBER & DURATION It’s easy to be active! 17 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  18. 18. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 VERY IMPORTANT: Maximal effort holds e.g. muscle contraction as hard as possible should only last between 3 and 5 seconds. Three (3) to five (5) seconds. III to V seconds. Exhale in a controlled abdominal contraction during the effort. Sub-maximal holds can be held for longer depending on the level of effort applied. Some sub-maximal holds can be minutes long depending on the condition of the subject, the static hold, and the effort applied. Breathing is important and controlled breathing should be applied during holds. MAXIMAL VS SUB-MAXIMAL It’s easy to be active! 18 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  19. 19. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 Dynamic or isotonic exercise is a type of training in which the joints move and muscles contract and elongate. Dynamic exercise involves isotonic contraction, tension remains unchanged and the muscle length changes. Lifting an object at a constant speed is an example of an isotonic contraction. There are two types of isotonic contractions: 1. concentric and 2. eccentric. DYNAMIC It’s easy to be active! 19 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  20. 20. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 In a concentric contraction, the muscle tension rises to meet the resistance, then remains the same as the muscle shortens. This type is typical of most exercise. The external force on the muscle is less than the force the muscle is generating – a shortening contraction. CONCENTRIC It’s easy to be active! 20 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  21. 21. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 In eccentric contractions, the muscle lengthens due to the resistance being greater than the force the muscle is producing. Note: There are two main features to note regarding eccentric contractions. First, the absolute tensions achieved can be very high relative to the muscle’s maximum tetanic tension generating capacity (you can set down a much heavier object than you can lift). Second, the absolute tension is relatively independent of lengthening velocity. This suggests that skeletal muscles are very resistant to lengthening, thereby allowing very high levels of tension to develop as can occur in isometric exercises. ECCENTRIC It’s easy to be active! 21 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  22. 22. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 Recovery Mode Active Mode Types of Exercise Static • Static Resistance • Benefits • Static Overload: Progression Table • Breathing • Number & Duration • Maximal vs Submaximal Dynamic • Concentric • Eccentric • Dynamic Overload: Progression Table SECTION.03 SECTION.04 The following table indicates how to overload dynamic exercise. The variables can all be changed to increase/decrease intensity of workout. Ref What to Change Least Demand More Demand Knee position Slight knee bend Increasing knee bend, lowering centre of gravity. Position of Core Isolators Underneath the body/centre of gravity Away from centre of gravity, split stance, wide stance, single leg. 1 Weight distance from body Weight close to body/core Weight held further away from body/core 2 Speed of movement Slow constant speed 1. Faster movement. 2. Slow/fast combination 3 Symmetry Mirror e.g. left arm is moved left and right arm is moved right. Together e.g. if left arm is moved left and right arm goes in different movement pattern e.g. up or stationary 4 Pattern of movement Simple and smooth Complex and more sudden directional change e.g. figure 8, square, triangle 5 Weighted resistance Hold lighter weight/no weight Hold heavier weight 6 Spatial awareness Eyes open Eyes closed PROGRESSION TABLE It’s easy to be active! 22 Athleticus September 2013 . Section 02 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  23. 23. Core Isolators can be incorporated as part of a general training session or as a stand alone core strengthening session. This section examines how to integrate Core Isolators into your exercise program. SECTION.03 TRAINING WITH CORE ISOLATORS Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 Training with Core Isolators What you Get? Getting Started Getting Off vs Falling Off Transfer: The “Get Off” Effect Worlds Best Core Isolator Tip The 1 Minute Challenge 1 Minute Workouts SECTION.04 It’s easy to be active! 23 Athleticus September 2013 . Section 03 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  24. 24. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 Training with Core Isolators What you Get? Getting Started Getting Off vs Falling Off Transfer: The “Get Off” Effect Worlds Best Core Isolator Tip The 1 Minute Challenge 1 Minute Workouts SECTION.04 When you purchase Core Isolators you receive: ¼¼ 2 x Core Isolators – they are identical in design, used one per foot. Constructed from a heavy duty plastic polymer can hold up to 150kgs ¼¼ Heavy duty carry bag ¼¼ 30 day money back guarantee ¼¼ Lifetime warranty ¼¼ 100’s of free exercises online ¼¼ Free online support ¼¼ Free applications for I-Phone, I-Pad, Android WHAT YOU GET? It’s easy to be active! 24 Athleticus September 2013 . Section 03 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  25. 25. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 Training with Core Isolators What you Get? Getting Started Getting Off vs Falling Off Transfer: The “Get Off” Effect Worlds Best Core Isolator Tip The 1 Minute Challenge 1 Minute Workouts SECTION.04 Follow these instructions when using Core Isolators: Note: The “Three Point Contact” rule applies when using Core Isolators. e.g. three points of contact at all times when getting on and off. Use stable object eg door, chair, wall, PT. 1. In an area clear of obstacles take your clients through the Recovery Mode and Active Mode exercise. Make sure they have an understanding of the process the body goes through when in these positions. 2. Then position the Core Isolators approximately shoulder width apart directly in front of each foot. (Judgment call shoes vs bare feet.) 3. Tell your client to focus on the platinum “Athletica” logo as a reference point, connect contact points (e.g. Hold on object) and step onto the Core Isolators one foot at a time. 4. The toes hang over the edge and the ball of the foot is the contact point. 5. The “Athletica” platinum badge should be visible at all times. 6. If the badge is not visible move feet slightly back. 7. Feel for the body’s balance points and take weight in stand alone position. 8. Commence workout. GETTING STARTED It’s easy to be active! 25 Athleticus September 2013 . Section 03 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  26. 26. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 Training with Core Isolators What you Get? Getting Started Getting Off vs Falling Off Transfer: The “Get Off” Effect Worlds Best Core Isolator Tip The 1 Minute Challenge 1 Minute Workouts SECTION.04 There are two styles of dismounting from Core Isolators ¼¼ Step Off ¼¼ Fall Off To Step Off 1. Hold onto support/stationary object with hands. 2. Lift one foot at a time, step back onto the ground. Falling off the Core Isolators indicates performance of an exercise beyond ones physical capability. Gradually increase overload (refer to progression table) to improve core strength and balance. Ensure that the core is strengthened gradually and training is overloaded in sequence with ability and strength. GETTING OFF VS FALLING OFF It’s easy to be active! 26 Athleticus September 2013 . Section 03 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  27. 27. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 Training with Core Isolators What you Get? Getting Started Getting Off vs Falling Off Transfer: The “Get Off” Effect Worlds Best Core Isolator Tip The 1 Minute Challenge 1 Minute Workouts SECTION.04 Another key benefit of using Core Isolators is the “get off” effect. When using Core Isolators stabilizer muscles become actively and intensively engaged. Because of the activity the brain transports oxygenated blood to these muscles and consequently they become “switched on”. The results is that a cycle starts; stabilizer muscles become activated and the heart sends oxygenated blood to those muscles. The stabilizer muscles receive the oxygenated blood and core activity becomes easier, more oxygenated blood is received and the cycle continues. This is why when you get off the Core Isolators you will notice that your mobility and agility have immediately improved. As this cycle continues for a period of time your core will be switched on and you’ll notice an added bounce in your step.   TRANSFER THE “GET OFF” EFFECT It’s easy to be active! 27 Athleticus September 2013 . Section 03 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  28. 28. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 Training with Core Isolators What you Get? Getting Started Getting Off vs Falling Off Transfer: The “Get Off” Effect Worlds Best Core Isolator Tip The 1 Minute Challenge 1 Minute Workouts SECTION.04 The absolutely best exercise tip is this: Stand on Core Isolators while brushing your teeth. The brushing motion is perfect overload when standing on your Core Isolators. Lock the shoulders down and back, soft in the knees, pelvic tilted slightly forward. Left hand brush then swap to right hand brush, slow fast, up, down, circular, reverse. Add in hip rotations, excellent way to start the day. Not only (1) are they getting a great core workout and (2) “waking up” their core for the morning but (3) they’re getting their teeth cleaned at the same time! WORLD’S BEST CORE ISOLATORS TIP It’s easy to be active! 28 Athleticus September 2013 . Section 03 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  29. 29. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 Training with Core Isolators What you Get? Getting Started Getting Off vs Falling Off Transfer: The “Get Off” Effect Worlds Best Core Isolator Tip The 1 Minute Challenge 1 Minute Workouts SECTION.04 Who’s got good core strength and balance? Core Isolators are so effective as little as 1 minute a day is enough to get a workout. In fact we challenge first timers to last 1 minute. Our experience with all the people who have trialled Core Isolators only about 5% of the population have lasted over 60 seconds on their first time. Inventor Mepi Faoagali took 3 weeks to get up to 1 minute. The 1-Minute Challenge is a great opportunity to introduce Core Isolators to your clients. The 1 Minute Challenge Rules. 1. Never tried before, no practising, 5 minute walking warm-up permitted, when on, timing starts. 2. Bare feet or socks. 3. Generally toes not allowed to touch the stability ledge. 4. If a beginner can last 60 seconds then they are a member of a special group of people! Give it a go. Film it and post to our Facebook page. Check out the Pelleres YouTube channel. Search “Core Isolators”. THE 1 MINUTE CHALLENGE It’s easy to be active! 29 Athleticus September 2013 . Section 03 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  30. 30. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 Training with Core Isolators What you Get? Getting Started Getting Off vs Falling Off Transfer: The “Get Off” Effect Worlds Best Core Isolator Tip The 1 Minute Challenge 1 Minute Workouts SECTION.04 1 Minute Workouts are a great accompaniment to any exercise regime. Encourage your clients to do a mini-workout, at the photocopier, drink fountain, coffee machine, only 1 minute. Register to prescribe 1 Minute Workouts for your clients. We can send workouts directly to your clients through our I-Phone, I-Pad, and Android applications. Encourage Core Isolators workouts often through out the day. Small workouts are often better than an infrequent big workout. 1 MINUTE WORKOUTS It’s easy to be active! 30 Athleticus September 2013 . Section 03 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  31. 31. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 SECTION.04 Assessment • 50 multi-choice Grow your business • Affiliate Program; I-Phone, I-Pad, Android applications • Online Directory; get found • Use your Certification End Complete the assessment to receive your certification. Levels of Assessment. 1. Multi-choice questions. 2. Practical assessment on getting on and getting off the Core Isolators. 3. Complete the training log. If you’re not enrolled visit our website (www.coreisolators.com) to register. SECTION.04 ASSESSMENT It’s easy to be active! 31 Athleticus September 2013 . Section 04 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  32. 32. GROW YOUR BUSINESS Use Core Isolators daily in your exercise regime. Use Core Isolators to grow your business. Generate income by becoming an online reseller. Join the Core Isolators online affiliate program. Place banner ads on your site and every click through purchase will earn you money. Get on our online directory so people can find you. Keep your profile updated and link in your social network. Join our Facebook page and keep updated on the latest training tips from our coaches. When you pass your assessment and receive your certificate of attainment include it in your marketing. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 SECTION.04 Assessment • 50 multi-choice Grow your business • Affiliate Program; I-Phone, I-Pad, Android applications • Online Directory; get found • Use your Certification End It’s easy to be active! 32 Athleticus September 2013 . Section 04 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
  33. 33. Certified Core Isolators Instructor Course SECTION.01 SECTION.02 SECTION.03 SECTION.04 Assessment • 50 multi-choice Grow your business • Affiliate Program; I-Phone, I-Pad, Android applications • Online Directory; get found • Use your Certification End For course related information email: ccii@coreisolators.com For product information visit: www.coreisolators.com END It’s easy to be active! 33 Athleticus September 2013 . Section 04 . PageOnline Certified Core Isolator Instructor Course Manual . CCII - L20811 Copyright 2013 Grand Final Technologies Pty Ltd (Australia) . ACN 30137056323
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