Republic of the Philippines

NUEVA VIZCAYA STATE UNIVERSITY

Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

College of Teacher Education

Bambang Campus

DEGREE All Programs COURSE NO. PATHF2

PROGRAM
SPECIALIZATION All specializations COURSE TITLE Physical Activities Towards Health and Fitness 2
YEAR LEVEL 1st Year TIME FRAME 10 WK NO. 7-11 IM NO. 2
hrs

I. UNIT TITLE/CHAPTER TITLE: Core Stability

II. LESSON TITLE: Meaning of Core Stabilization, Importance of Core Stabilization, Core Stabilization
Exercises

III. LESSON OVERVIEW: This lesson will give the learners understanding on why core strength and
stabilization is essential for everyday health and well-being. Moreover, learners will be introduced to the
different core stabilization exercises that will helps in developing a strong core that protects the spine,
reduces back pain, enhances movement patterns, and improves balance, stability and posture.

IV. DESIRED LEARNING OUTCOMES

The students should be able to:
1. understand core stabilization and its importance;
2. monitor individual progress in core stability;
3. modify core exercises that will suite individual level;

V. LESSON CONTENT

CORE STABILITY

There are many definitions of core stability. Core Stabilization (CS) has been described as the ability
to maintain spinal and pelvic alignment using trunk and hip muscle endurance and strength (Yu
& Lee, 2012: Wilson et al, 2005). It has also been described as an action whereby muscles stabilize the
spine statically or dynamically while other muscles carry out a movement involving other joints (Siff,
2004).

In simple terms, core stability is the process of holding the shoulder and pelvic girdles (that is, the
center part, or core of the body) stable in order to support the movement forces from the arms and
legs, which in turn will also increase the ability to balance.

To do this, the muscles that are responsible for the stabilizing role must function correctly in
order that the muscles responsible for movement are able to perform their function correctly.

CS first appeared in the literature in studies that investigated the link between motor control of the trunk
muscles and back pain (Richardson & Hodges 1997, 1998).

There is general consensus that an improvement in CS can help to reduce the incidence of back pain.
What is less clear is the relationship to athletic performance.

It has been stated however that CS plays an essential role in the process of conveying energy from the
trunk to the extremities (Abt, et al., 2007; Scibek, 1999; Tse, et al., 2005). It has also been found that
weak CS combined with strong lower body musculature could lead to fatigue and insufficient force

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Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

generation that may be damaging to aspects of exercise or sport performance (Nesser, et al., 2008;
Tse, et al., 2005).

Core stability training is now common place in both health and fitness and sports injury environments.
Many exercise programs such as Pilates, yoga, and Tai Chi have become popular around the world
and most follow core strengthening principles.

Every time we move, we depend on some muscles to hold us steady, and other muscles to actually
move us. Core stabilization is the general term for how the muscles of your trunk keep your spine and
body stable. This helps you stay balanced when you move. If your core muscles are strong and they
contract when they should:

 Your posture is better.

 Your body is balanced.
 Your movement is more efficient and powerful.
 You may be less likely to be injured.

Core stability benefits everyone, from older people to top professional athletes. Exercises for core
stabilization can be part of every conditioning program, along with flexibility, strength, and aerobic
training.

Why is core stabilization important?

The spine itself is just bones stacked on top of one another, and in between the bones—to cushion
them—are small discs. The core of each disc has the texture of cheese, and it is surrounded by tough
fibrous tissue. To make the spine more stable, the parts are all connected with layers of soft tissue such
as cartilage and ligaments. They are also connected by muscles. If these muscles are strong and
working in the proper order, you have a solid base for movement and for absorbing the impact of the
ground through your body.

The main muscles involved in core stabilization are deep

muscles such as the transverse abdominus, the multifidus,
and the muscles of the
pelvic floor. The
transverse abdominus
is like a corset around
your abdomen. It’s the
muscle you work if you
pull in your stomach.
The multifidus is a muscle that lies along your spine from your neck
to your pelvis, with short fibers connecting one bone (vertebra) of the
spine to other vertebrae near it. The muscles of the pelvic floor are
most noticeable when you squeeze to keep yourself from urinating.

Core stabilization strengthens the muscles of the core and helps you
learn to use the inner muscles before you start to move. The focus is on stability, breathing, and
smooth, coordinated movement.

Focusing on the core of the body as a way to promote strength and good health is an ancient idea.
Yoga, Pilates, and martial arts such as tai chi all use this concept. Your trunk, where the kinetic chains
come together, is the foundation for your posture, balance, and coordinated movement.

The muscles of your trunk—your core—can be strengthened and trained to contract in the proper order
to give you this stable foundation for movement. The benefits may include:

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
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 The strong, healthy feeling that comes from good posture.

 Confidence from strength and good balance.
 Greater strength and power for your activities.
 Less chance of injury.
 Decrease in, or prevention of, low back pain.

Core Stabilization Exercises

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony.
This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most
sports and other physical activities depend on stable core muscles.

The following are exercises which helps you stabilize your core: ( for movable pictures pls visit :
[Link] )

Beginner moves

If you’re new to exercise or if you haven’t exercised in a long time, start with these beginner moves.

Bridge - This pose activates your glutes to lift your hips. This trains your core while toning your butt
and thighs.

1. Start on your back. Bend your knees and plant your feet on the
floor at hip width. Place your hands at your sides, palms down.
2. Tighten your core and glutes.
3. Raise your hips until your knees are in line with your shoulders.
4. Hold for 10–30 seconds.

Crunch

Crunches are a classic core-strengthening move. The act of lifting

your upper body works your abdominal muscles.

If you have low back pain, do crunches with care. Move slowly and
start with just a few reps.

1. Start on your back. Bend your knees

and plant your feet on the floor at hip
width. Line up your head and spine. Cross your arms across your chest.

2. Tighten your core and relax your neck and shoulders. Tuck in your chin
and lift your upper back, keeping your lower back, pelvis, and feet on the
floor. Pause.

3. Slowly lower your upper back to return to the starting position.

4. Start with 1 set of 8–12 reps.

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
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Plank

The plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders,
back, glutes, and legs.

1. Start on all fours, with your hands below your shoulders and
your knees below your hips.

2. Straighten your legs behind you, keeping your feet hip-width

apart. Tighten your core.

3. Hold for 10–30 seconds.

To make this exercise easier, place your knees on the floor.

Supine Toe Tap

The Supine Toe Tap is a basic Pilates exercise. It engages your core muscles while working your
glutes, hips, and legs.

Toe taps also place minimal pressure on your spine. If you have back pain, toe taps may be an ideal
alternative to crunches.

1. Start on your back. Lift your legs, knees bent to 90 degrees.

Place your hands at your sides, palms down.

2. Tighten your core. Lower your right foot and gently tap the
floor, keeping your left leg still and your back flat.

3. Raise your right leg to return to the starting position. Repeat

with your left leg.

4. Start with 1 set of 8–12 reps.

Intermediate moves

As you get stronger, take it up a notch with these intermediate exercises.

Bird dog

The bird dog engages both your abdominal and back muscles, so it’s an ideal core-strengthening
move. It also challenges your coordination, balance, and stability.

Start on all fours, hands below your shoulders and knees below
your hips.

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

1. Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your
left arm to shoulder level, palm down. Pause.

2. Repeat with your left leg and right arm.

3. Start with 1 set of 8–12 reps.

Mountain climber

This intermediate exercise combines a plank with knee movements, so it’s an excellent move for
balance and core strength.

1. Start in a plank with your hands below your shoulders.

Tighten your core.
2. Lift your right knee toward your chest, keeping your back
straight and hips down.

3. Return your right leg to the starting position as you

simultaneously lift your left knee toward your chest.

4. Continue alternating legs. Start with 1 set of 8–12 reps.

Warrior crunch

This crunch variation works your core and lower body, including your thighs, glutes, and quads.

1. Stand with your feet slightly wider than shoulder width and
your toes turned outward. Put your hands behind your head and
open your chest.

2. Tighten your core and glutes. Bend your knees until your
thighs are parallel to the floor.

3. Bend your torso to the side, moving your right elbow toward
your right thigh. Repeat on the left side.

4. Start with 1 set of 8–12 reps.

Advanced moves

Once you’ve mastered intermediate moves, challenge yourself to an advanced core routine. These
exercises will further build core strength by engaging your muscles in more complex ways.

Side plank with rotation

This exercise is an advanced version of the basic plank. It strengthens the arms, shoulders, and
obliques by combining a side plank with arm movements.

1. Lie on your right side with your right forearm below your shoulder.
Extend your legs, left foot on top of right. Tighten your core.

2. Lift your hips to form a straight line with your body. Raise your left
arm straight up.

3. Rotate your torso toward the floor and bring your left arm under
your body.

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

4. Rotate your torso and straighten your left arm to return to the starting position.

5. Start with 1 set of 8–12 reps.

6. Repeat on the other side.

Bird dog with elbow to knee

This variation on the basic bird dog incorporates fluid movement to engage your abs and back while
improving core mobility.

1. Start on all fours, hands below your shoulders and knees

below your hips.

2. Tighten your core. Lift and straighten your right leg to hip level.
Simultaneously lift and extend your left arm to shoulder level,
palm down.

3. Bring your right knee and left elbow toward each other.
Return to the starting position.

4. Start with 1 set of 8–12 reps.

5. Repeat on the other side.

Bicycle crunch

This classic exercise strengthens your abs by placing them under constant tension.

1. Start on your back. Bend your knees and plant your

feet on the floor at hip width. Line up your head and
spine. Place your hands behind your head, elbows
pointing out to the sides.

2. Tighten your core and move your shoulders back

and down. Bend your right knee toward your chest
and extend your left leg, lifting it a few inches off the
floor.

3. Lift your left shoulder and upper back, bringing your

left elbow toward your right knee.

4. Tap your left shoulder on the floor and

simultaneously switch your legs.

5. Continue alternating elbows and knees, starting with

1 set of 8–12 reps.

Why is Core Stability Important?

Improving core strength and stability can also help an individual reduce their risk of injury. Focusing on
core strength can help an individual stabilize weak injury-prone areas and rehabilitate lower limb
injuries. When the core is weak relative to the body, the athlete becomes accustomed to overusing
other muscle groups to produce the desired force in any movement. Generally, this puts more strain on
muscles to generate energy and on joints to transfer it.
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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

Moreover, core stability enables athletes to control their body position, generate optimum power, and
transfer force along the kinetic chain. Core stability is often needed in rotational movements, which is
required in almost every sport. Swinging a racket, spiking a volleyball, and shooting a ball are all
actions that require one’s body to shift weight smoothly from one side to the other. By strengthening
core stabilizers, athletes can maximize strength in their arms and legs. Additionally, a strong core
allows athletes to hold body positions for an extended period of time, such as maintaining a
hydrodynamic line in the pool or during a routine in gymnastics. Ultimately, developing core strength
and stability enables athletes to maximize their power output and enhance game day performance.

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

VI. LEARNING ACTIVITIES

ACTIVITY 4:
Stabilize
Stabilize Your
Your Core
Core
Step 1: Perform the core stabilization test stabilization (this will serve as your pretest)
as you perform the pre-test please answer the guide question given in the sample. Please attach
video.

Step 2: After your pre-test. Select 5 core strengthening exercise which you will do 3 times a week for 3
weeks (example M, W, F from week 1 – week 3). Attach pictures per week

Step 3: Perform the core stabilization test stabilization (this will serve as your posttest) as you perform
the post-test please answer the guide question given in the sample. Please attach Video.

OPTIONS HOW TO PRESENT THIS ACTIVITY

E COPY – put the file and videos in 1 folder upload it in your google drive and send the link to your
instructor through Google Classroom

Hard Copy – Print the form and put the core stabilization test video (pre-test and post-test) in a folder
named Activity 4 then burn it on a CD

Activity 4 Sample
Name:__________________ Course & Year ___________
Activity no: ____ Core exercise Schedule: __________

Core Stabilization Pre-test Core Stabilization Post-test

Answer the following:
On what level did you feel tired or lose your On what level did you feel tired or lose your
correct form. correct form.
What are the things that you’ve observe while What are the things that you’ve observe while
doing the test. doing the test?
Do you think your 3-week core stabilization
exercises are affective? Why?

Core Stabilization Exercises Monday Wednesday Friday

Week 1 Plank Attach your Picture Attach your Picture Attach your Picture
Bicycle Answer the following: You can also add
Bird dog with elbow to How many sets did you your
knee Crunch performed in every improvements in
Bridge exercise? How do you feel your descriptions
V sit ups about it?

Week 2

Week 3

Core Stability Test

( [Link] )

Objective

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Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

The objective of the Core Muscle Strength & Stability Test is to monitor the development of the athlete's
abdominal and lower back muscles.
Required Resources
To conduct this test, you will require:
 Flat non-slip surface
 Mat
 Stopwatch
 Assistant

How to conduct the test?
The assistant is responsible for instructing the athlete as to the position to assume at the appropriate
stage. Throughout the test, the back, neck and head should be maintained in the posture as per figure
below. If the athlete is unable to hold this position, then the test is to be stopped.

Stage 1
 The athlete warms up for 10 minutes

 The athlete, using the mat to support their elbows and arms,
assumes the Start Position
 Once the athlete is in the correct position the assistant starts
the stopwatch
 The athlete is to hold this position for 60 seconds

Stage 2
 The athlete lifts their right arm off the ground and extends it
out in front of them parallel with the ground
 The athlete is to hold this position for 15 seconds

Stage 3
 The athlete returns to the Start Position, lifts the left arm off
the ground and extends it out in front of them parallel with the
ground
 The athlete is to hold this position for 15 seconds

Stage 4
 The athlete returns to the Start Position, lifts the right leg
off the ground and extends it out behind them parallel with
the ground
 The athlete is to hold this position for 15 seconds

Stage 5
 The athlete returns to the Start Position, lifts the left leg off
the ground and extends it out behind them parallel with the
ground
 The athlete is to hold this position for 15 seconds

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

Stage 6
 The athlete returns to the Start Position, lifts the left leg
and right arm off the ground and extends them out parallel
with the ground
 The athlete is to hold this position for 15 seconds

Stage 7
 The athlete returns to the Start Position, lifts the right leg
and left arm off the ground and extends them out parallel with
the ground
 The athlete is to hold this position for 15 seconds

Stage 8
 The athlete returns to the Start Position

 The athlete is to hold this position for 30 seconds

Stage 9
 
 End of test

The assistant records the stage at which the athlete is unable to maintain the correct body
position or is unable to continue with the test.
Analysis
If an individual can complete this test, then it indicates they have good core strength. If they are unable
to complete the test, then repeat the routine 3 or 4 times a week until they can.

VII. ASSIGNMENT

Share the love, share the fitness: Invite a friend or a family member that will join you in one of your
core stability exercise session.

Submit a video clip that is not more than 30 seconds this will serve as a mode of verification for
this assignment

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 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

VIII. EVALUATION
Quiz will be administered online through Google Classroom/MS Teams.

IX. REFERENCES

a. E-sources

1. Mayo Clinic Staff, (August 29,2020), Core Exercises: Why you should strengthen your core
muscles. Retrieved April 2021 from [Link]

2. Mazzo, Lauren, (April 2012) Why Core Strength Is So Important, Retrieved April 2021 from
[Link]

3. Healthline, The Best Core Exercises for All Fitness Levels, Retrieved April 2021 from
[Link]

4. Physiopedia, Core Stability, Retrieved April 2021 from [Link]

[Link]/Core_stability

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 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021

DIVINA B. BANGAYAN NEIL KRIJN M. OMAS

BPEd, Faculty BPEd, Faculty

CLAYDON G. WIGAN STEPHANIE A. BRIONES

BPEd, Faculty BPEd, Faculty

RONNIE M. SADUESTE ROMMEL M. CUDIA

BPEd, Faculty BPEd, Faculty

JENKINS C. AMPAT MA. LORRAH ANDREA T. BAUZON

BPEd, Faculty BPEd, Faculty

MAKEDA PAG-ASA R. YOUNG

OIC Program Chair

ELMA P. APOSTOL, EdD

Dean

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Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
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