07 - Balance Training Concepts Flashcards
Balance is the ability to maintain?
the body’s center of gravity within it’s base of support.
What is sensorimotor control?
active and passive restraints imposed by the muscular system, reflex actions imposed by the peripheral nervous system and feed-forward control imposed by the central nervous system.
How does an injury impact the kinetic chain?
Loss of appropriate feed back and improper transfer of forces to other downstream kinetic chain body parts.
How should balance training be performed broadly for sport specific needs?
With any implements used in the sport: tennis racket, hockey stick, baseball bat, golf club, etc.
The postural control system integrates complex processes involving what inputs?
visual, vestibular (inputs on head position from the inner ears and brain), and proprioceptive inputs () from the Human Movement System
What are vestibular inputs?
inputs on head position from the inner ears and brain
What are proprioceptive inputs?
inputs on body position from different receptors in the muscles, joints, tendons, ligaments and skin.
Neuromuscular efficiency is the ability of the neuromuscular system to allow the?
agonists, antagonists, synergists, stabilizers, and neutralizers to work together efficiently in all three planes of motion.
Optimum neuromuscular efficiency requires integration of?
postural alignment, muscle balance, dynamic flexibility, core stabilization strength, multiplanar functional strength, and neuromuscular stabilization
What is kinesthesia?
The conscious awareness of joint movement and joint position sense that results from proprioceptive input sent to the CNS.
Where nervous system sensors are used to send feedback to the CNS?
afferent mechanoreceptors
What are mechanoreceptors?
specialized neural receptors embedded in connective tissue that convert mechanical distortions of the tissue into neural codes to be conveyed to the CNS.
What can be detected by mechanorecptors?
tissue compression, elongation and tension
How do skin receptors work?
detecting skin stretching on side and relax on the other.
What are the two primary muscle mechanoreceptors in muscles?
muscle spindles and the Golgi tendon organs (GTO).
Where are muscle spindles located?
interfusal - running inline with muscle fibers and connective tissue.
How do muscle spindles work?
like muscles, under load they have a contraction. Respond to a change in muscle length and the speed of the change. A signal is sent to the CNS, which in turns sends a return signal to the muscle spindle’s alpha neuron to activate more muscle fibers. Improves excitability and sensitivity of the CNS.
Where are golgi tendon organs located?
musculotendinous junction and in series with extrafusal muscle fibers
How do golgi tendon organs work?
Responds to muscle tension and the rate of tension. If the tension is to great, the CNS will stop firing to the muscle as a protective mechanism.
What are Ruffini afferents?
Joint receptors that are mechanically sensitive to tissue stresses that are activated during extremes of extension and rotation. In the joint’s fibrous capsule. Considered limit detectors of motion.
What are Paciniform afferents?
Joint receptor. Large, cylindrical, thinly encapsulated, multi-cellular end organ structures mechanically sensitive to local compression and tensile loading, especially at extreme ranges of motion. Widely spread around the joint capsule.
associated with the detection of acceleration, deceleration, or sudden
changes in the deformation of the mechanoreceptors.
What are Golgi afferents?
Joint receptor. High-threshold, slow- adapting sensory receptors in ligaments and menisci that are mechanically sensitive to tensile loads and are most sensitive at the end ranges of motion.
What are nocioceptors?
Small-diameter afferents located primarily in articular tissue and sensitive to mechanical deformation and pain. optimum stimulation includes abnormal rotation, deformation, or chemical changes
How to ligamentous mechanoreceptors work towards CNS signaling?
Improves signaling by working with muscle spindles to provide optimum proprioceptive input to the CNS.
What is Dynamic joint stabilization and an example?
Refers to the ability of the kinetic chain to stabilize a joint during movement.
The rotator cuff stabilizing the shoulder during all arm/shoulder motion
What is Multi-sensory condition and an example?
Refers to a training environment that provides heightened stimulation to the proprioceptors and mechanoreceptors.
Standing on one foot on a half foam roll while throwing and catching a medicine ball
What is Controlled instability?
Refers to a training environment that is as unstable as can be SAFELY controlled for an individual.
Standing on one foot for a 65-year-old athlete or standing on one foot on a
half foam roll while squatting down and reaching across the body toward
the floor for a 20-year-old athlete.
Micro failure occurs in the collagen tissue when the tissue is deformed by?
6-8%?
Why should balance training be progressive and comprehensive?
Because balance in sport doesn’t happen in isolation
What components should integrated training utilize?
balance, flexibility, core, plyometrics, SAQ, resistance and cardiovascular training.
How should exercises progress in balance training?
slow to fast, simple to complex, known to unknown, low force to high force, static to dynamic, two arms to one arm, two legs to one leg, stable to unstable, eyes open to eyes closed, and most importantly quality before quantity
When is weight added to balance exercises?
only when movement and proprioception has been mastered.
How are balance stabilization exercises performed?
Balance exercises that involved little joint motion of the balance leg. Primarily isometric contractions.
How are balance strength exercises performed?
Balance exercises involving eccentric and concentric movement of the balancing leg through a full range of motion.
Movements require dynamic control in the mid-range of motion, with isometric stabilization at the end range of motion. The specificity, speed, and neural demand are progressed in at this level.
How are balance power exercises performed?
Balance exercises performed by hopping from one foot to another or performing hopping movements on the same foot.
High levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization
Training variables for balance stabilization exercises?
1-3 sets, 12-20 reps, 4/2/1 tempo, 0-90 secs
Training variables for balance strength exercises?
2-3 sets, 8-12 reps, 3/2/1 - 1/1/1 tempo, 0-60 secs
Training variables for balance power exercises?
2-3 sets, 8-12 reps, controlled & hold landing position 3-5 secs, 0-60 secs
