Balance and Flexibility

Question 1

what 3 different systems does balance integrate in the body?

Answer 1

1. sensory
2. motor
3. cognitive

Question 2

what is balance?

Answer 2

a state of equilibrium within the body

Question 3

where do we receive sensory stimuli related to balance?

Answer 3

• eyes: vision
• ears: semi-circular canals: hairlike receptors that detect fluid movements that will know what way our body is tilted
• kinesthetic sensors: detect changes in muscle length and tension (two types: golgi tendon organs and muscle spindles)

Question 4

location of Golgi Tendons Organs and what they do?

Answer 4

• located in the tendons (attach muscle to bone)
• detect tension from muscle contraction
• response is relax contracting muscle

Question 5

cellular level of golgi tendon organs

Answer 5

• GTO sends message to the cognitive processor
• motor response (inhibition of contracting muscle)
• this alleviates the tension in the tendon so that we do not hurt ourselves

Question 6

location of muscle spindle

Answer 6

• located between muscle fibers

Question 7

function and mechanism of muscle spindles?

Answer 7

• provide information on muscle length, tension and load
• THEY INITIATE CONTRACTION
• resist stretch by stimulating reflexive contraction
• inhibition signal to opposing muscle group

Question 8

what are the two types of balance?

Answer 8

1. static: the ability to hold a steady position (handstand)
2. dynamic: the ability to maintain equilibrium in motion (ex. speed skating (figure skating))

Question 8

summary of kinesthetic sensors: how do they respond to stimuli?

Answer 8

both detect tension
GTO: sending a signal to relax the contracting muscle
MS: sends a signal to contract the active muscle and then inhibit the antagonist (opposite) muscle

Question 9

why is balance important?

Answer 9

• health
• performance

Question 10

why is health making balance important?

Answer 10

• fall prevention
• health care expenditures

Question 11

why is performance making balance important?

Answer 11

• daily living (can I stand in the shower?)
• occupation

Question 12

what sex is more likely to fall? by how much?

Answer 12

females are 1.5-2x more likely to fall
- problem because of osteoporosis causes a lot of fracture as we age

Question 13

what can lead to fewer falls and longer independent functioning?

Answer 13

strength and power training

Question 14

factors related to balance performance?

Answer 14

• body weight
• strength / power
• center of gravity
• fear
• co-ordination
• environmental factors

Question 15

importance of flexibility?

Answer 15

• daily living (cannot put coat on)
• performance of sport
• occupation
• leisure time PA
• function + independance

Question 15

define flexibility:

Answer 15

• range of movement about a joint or joint
• joint specific, not a whole body characteristic

Question 16

how do we improve balance?

Answer 16

• practice
• doing resistance exercise related to the balance muscles
• perform movement unilaterally instead of bilaterally
• narrow base of support

Question 17

how do we predict if someone can or cannot be flexible?

Answer 17

• anatomical factors: bone structure and muscle bulk
• joint/tissue laxity: genetic, too much flexibility could reduce the stability of a joint and increase susceptibility of joint
• inactivity
• age (increase up to age 18 and then starts to go down)
• temperature (more ability when warm)

Question 18

how do we measure flexibility?

Answer 18

• goniometry: double-sided protractor right over joint wanting to measure and alight ‘rulers’ with the bone line and flex or extend joint
• performance measures (ex. sit and reach)

Question 19

what is active range of motion?

Answer 19

Active: how much we can move our joints voluntarily (how much I can stretch my leg)

Question 20

what is passive range of motion?

Answer 20

Passive: adding addition force to our voluntary joint movement (ex. someone pushes)

Question 21

what is static stretching?

Answer 21

• performed after activity
• we hold position
• makes us more flexible
• most productive after we are warm

Question 22

what is dynamic stretching?

Answer 22

• during our warm up
• range of motion activities
• ballistic stretching: bouncing movements
• proprioceptive neuromuscular facilitation (PNF): resisting a stretch while a partner pushes it

Question 23

what may static stretching be negative for?

Answer 23

strength, sprinting and jumping.
(dynamic shows no change)

Question 24

does stretching prevent injury in sport?

Answer 24

inconclusive