Balance Training Concepts Flashcards
Balance
body is in equilibrium and stationary
Dynamic Balance (2)
similar to agility
can move and change direction without falling
Balance is the key to
all functional movements
Balance is often thought of as a
static process
Functional balance is
static and dynamic
Static Balance example
balancing on one foot
Dynamic Balance example
Balancing on one foot while reaching
Functional dynamic balance and neuromuscular efficiency cause the ability to (3)
reduce force at the right joint
at the right time
in the right plane of motion
Benefits of balance (2)
improves dynamic joint stabilization
(ability to stabilize a joint during movement)
helps client reach their main goal
(continually increase the client’s awareness of their limit of stability by creating controlled instability)
Balance training should constantly stress an individual’s
limit of stability
Limit of stability (2)
as far as the client can go without losing control of balance
must be constantly stressed to continue improvement
Proprioceptively enriched environments (2)
unstable yet controllable environment
proper progression
Proper Progression for proprioceptively enriched environments (5)
Floor Balance Beam Half foam roll Airex pad Dyna disc
Balance and joint dysfunction (5)
joint dysfunction muscle inhibition joint injury swelling altered proprioception
Muscle imbalances, joint dysfunctions, pain, and swelling can lead to
altered balance
What % of the population experiences low back pain?
80%
How many anterior cruciate ligament (ACL) injuries occur annually?
80,000 - 100,000
How many ankle sprains occur every year?
more than 2 million
The majority of clients will have decreased (2)
neuromuscular efficiency and balance
Balance training programs improve both _ and _ balance ability.
static and dynamic
Static and Dynamic Balance should be done (3)
at least 10 minutes a day
3 times per week
minimum 4 weeks
Designing a balance program (exercise selection) (3)
Safe
Progressive
Proprioceptively challenging
Progressive balance program (4)
easy to hard
simple to complex
known to unknown
static to dynamic
Proprioceptively challenging balance program (4)
floor
balance beam
half foam roll
airex pad
Variables Plane of motion and range of motion
plane of motion
frontal
sagittal
transverse
range of motion
full
partial
end-range
Balance stabilization exercises
exercises involve little joint motion and are designed to improve joint stability
single leg- balance balance reach hip internal/external rotation lift and chop throw and catch
balance strength exercises
require dynamic control in mid-range of motion with isometric stabilization at the end-range of motion
single leg-
squat
squat touchdown
romanian deadlift
multiplanar-
step-up to balance
lunge to balance
balance power exercises
develop high levels of eccentric strength dynamic neuromuscular efficiency, and reactive joint stabilization
multiplanar-
hop with stabilization
single leg-
box hop up with stabilization
box hop down with stabilization
Implementing a balance program
Stabilization level (phase 1) -select balance stabilization exercises Strength level (phase 2, 3, and 4) -select balance strength exercises Power level (phase 5) -select balance power exercises
