Balance Training Concepts

Question 1

Balance

Answer 1

body is in equilibrium and stationary

Question 2

Dynamic Balance (2)

Answer 2

similar to agility

can move and change direction without falling

Question 3

Balance is the key to

Answer 3

all functional movements

Question 4

Balance is often thought of as a

Answer 4

static process

Question 5

Functional balance is

Answer 5

static and dynamic

Question 6

Static Balance example

Answer 6

balancing on one foot

Question 7

Dynamic Balance example

Answer 7

Balancing on one foot while reaching

Question 8

Functional dynamic balance and neuromuscular efficiency cause the ability to (3)

Answer 8

reduce force at the right joint
at the right time
in the right plane of motion

Question 9

Benefits of balance (2)

Answer 9

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)

Question 10

Balance training should constantly stress an individual’s

Answer 10

limit of stability

Question 11

Limit of stability (2)

Answer 11

as far as the client can go without losing control of balance
must be constantly stressed to continue improvement

Question 12

Proprioceptively enriched environments (2)

Answer 12

unstable yet controllable environment

proper progression

Question 13

Proper Progression for proprioceptively enriched environments (5)

Answer 13

Floor
Balance Beam
Half foam roll
Airex pad
Dyna disc

Question 14

Balance and joint dysfunction (5)

Answer 14

joint dysfunction
muscle inhibition
joint injury
swelling
altered proprioception

Question 15

Muscle imbalances, joint dysfunctions, pain, and swelling can lead to

Answer 15

altered balance

Question 16

What % of the population experiences low back pain?

Answer 16

80%

Question 17

How many anterior cruciate ligament (ACL) injuries occur annually?

Answer 17

80,000 - 100,000

Question 18

How many ankle sprains occur every year?

Answer 18

more than 2 million

Question 19

The majority of clients will have decreased (2)

Answer 19

neuromuscular efficiency and balance

Question 20

Balance training programs improve both _ and _ balance ability.

Answer 20

static and dynamic

Question 21

Static and Dynamic Balance should be done (3)

Answer 21

at least 10 minutes a day
3 times per week
minimum 4 weeks

Question 22

Designing a balance program (exercise selection) (3)

Answer 22

Safe
Progressive
Proprioceptively challenging

Question 23

Progressive balance program (4)

Answer 23

easy to hard
simple to complex
known to unknown
static to dynamic

Question 24

Proprioceptively challenging balance program (4)

Answer 24

floor
balance beam
half foam roll
airex pad

Question 25

Variables Plane of motion and range of motion

Answer 25

plane of motion
frontal
sagittal
transverse

range of motion
full
partial
end-range

Question 26

Balance stabilization exercises

Answer 26

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

Question 27

balance strength exercises

Answer 27

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

Question 28

balance power exercises

Answer 28

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

Question 29

Implementing a balance program

Answer 29

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