4. Concepts of Integrated Training (Balance, Plyometric, SAQ)

Question 1

A training environment that is as unstable as can safely be controlled by an individual

Answer 1

Controlled instability

Question 2

The ability to move and change directions under various conditions without falling

Answer 2

Dynamic balance

Question 3

Stresses a client’s limit of stability by training in a multiplanar proprioceptively enriched environment with appropriate progressions and technique

Answer 3

Balance training

Question 4

Efficient movement requires force reduction, isometric stabilization, and concentric force production

Answer 4

Integrated performance paradigm

Question 5

What are 3 stabilization-balance exercises?

Answer 5

Single-leg balance, Single-leg balance reach, Single-leg lift and chop

Question 6

What are 3 strength-balance exercises?

Answer 6

Single-leg squat, Single-leg romanian deadlift, Step-up to balance

Question 7

What are 3 power-balance exercises?

Answer 7

Multiplanar hop with stabilization, Multiplanar single-leg box hop-up with stabilization, Multiplanar single-leg box hop-down with stabilization

Question 8

What are 3 variables to progress or regress balance training?

Answer 8

Standing surface, visual condition (eyes open or closed), body position and movement

Question 9

What are some body position progressions in balance training?

Answer 9

Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable

Question 10

Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as bounding, hopping (single-leg) and jumping (two-leg)

Answer 10

Reactive (plyometric) training

Question 11

The eccentric phase of a reactive exercise

Answer 11

Loading phase

Question 12

What are 2 primary adaptations of reactive training?

Answer 12

Increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance

Question 13

The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action

Answer 13

Amortization phase

Question 14

The concentric phase of a reactive exercise

Answer 14

Unloading phase

Question 15

What is the primary function of the loading phase of an eccentric exercise?

Answer 15

Increases muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading

Question 16

What are 3 stabilization-plyometric exercises?

Answer 16

Squat jump with stabilization, Box jump-up with stabilization, Box jump-down with stabilization

Question 17

What are 4 strength-reactive exercises?

Answer 17

Squat jump, Tuck jump, Butt kick, Power step-up

Question 18

What are 3 power-reactive exercises?

Answer 18

Ice skater, Single-leg power step-up, Proprioceptive plyometrics

Question 19

How many reactive exercises are recommended for clients training in the Stabilization Endurance Phase?

Answer 19

0-2

Question 20

What 3 things does a client need adequate levels of before progressing into reactive training?

Answer 20

Total body strength, core strength, and balance

Question 21

The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain

Answer 21

Landing mechanics

Question 22

What are 3 goals of reactive-stabilization exercises?

Answer 22

Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency

Question 23

How long the amortization phase should be held during reactive-stabilization exercises?

Answer 23

3 - 5 seconds

Question 24

The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture

Answer 24

Agility

Question 25

The ability to react and change body position with maximum rate for force production, in all planes of motion, from all body positions, during functional activities

Answer 25

Quickness

Question 26

The ability to move the body in one intended direction as fast as possible

Answer 26

Speed

Question 27

Speed is the product of what?

Answer 27

Stride length and stride rate

Question 28

What are the proper backside gait mechanics?

Answer 28

Ankle plantar flexion; knee extension; hip extension; neutral lumbar spine

Question 29

What are the proper front side gait mechanics?

Answer 29

Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine

Question 30

What are 2 ways SAQ training prevents injury?

Answer 30

Enhances ability to control eccentric force, improves structural integrity of connective tissue

Question 31

What are 4 benefits of SAQ training for sedentary adults?

Answer 31

Weight loss, improved coordination, enhanced movement proficiency, and injury prevention

Question 32

The primary function of SAQ training for seniors is to prevent decreases in what?

Answer 32

Bone density, coordinative ability, muscular power

Question 33

What are the benefits of SAQ training for weight loss clients?

Answer 33

Increased intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure

Question 34

Identify 6 SAQ ladder drills

Answer 34

One-in, two-in, side shuffle, in-in out-out, zig zag, Ali shuffle

Question 35

Identify 4 SAQ cone drills

Answer 35

L.E.F.T. drill, T-drill, box drill, modified box drill