Balance Training Concepts Flashcards
What is balance?
When the body is in equilibrium and stationary, meaning no linear or angular movement.
What is dynamic balance?
The ability to move and change directions under various conditions without falling. Is strongly influenced by other Neuromuscular skills such as speed ,endurance, flexibility and strength.
Balance involves multiple neurological pathways such as:
Maintenance of postural equilibrium ( or balance) it is an integrated process requiring optimal muscular balance( length tension relationships and force couple relationships, joint dynamics ( or arthokinematics) and neuromuscular efficiency using visual, vestibular (inner ear) and proprioceptive inputs.
Affects of joint dysfunction comes in five stages?
Joint dysfunction Muscle inhibition Joint injury Swelling Altered proprioception
Benefits of balance training?
Help prevent lower extremity injuries by improving balance ability in many types of individuals including those who are healthy and physically active.
Balance training programs are performed for what duration?
At least 10 min
3 times per week for 4 weeks
It improves both static and dynamic balance ability.
Balance training progressions?
Easy to hard Simple to complex Stable to unstable Static to dynamic Slow to fast Two arms/legs to single arm / leg Eyes open to eyes closed Known to unknown( cognitive task)
Balance proprioceptive challenges?
Floor Balance beam Half foam roll Foam pad Balance disc Wobble board Bosu ball
Balance variables and planes of motion?
Sagittal
Frontal
Transverse
Body positions for balance training?
Two leg stable
Single leg stable
Two leg unstable
Single leg unstable
Levels of balance training?
Caution change one variable at a time
Stabilization
Strength
Power
Surface
Visual condition
Body position
Stable surfaces
Unstable surfaces
Eyes open
Then closed
Moving head around to look at objects
Moving contralateral limb,trunk,or arms
Two legs verses one
Balance stabilization exercises?
Single leg balance Single leg balance reach Single leg hip internal and external rotation Single leg lift and chop Single leg throw and catch
Balance strength exercises?
The specificity, speed and neural demand of each exercise are progresses in this level.
Single leg squat Single leg squat touchdown Single leg Romanian deadlift Multiplaner step up to balance Multiplaner lunges to balance
Balance power exercises purpose?
Designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position as well as high levels of eccentric strength,dynamic neuromuscular efficiency and relative joint stabilization.
Multiplaner hip with stabilization
Multiplaner single leg box holds up with stabilization
Multiplaner single leg box hip down with stabilization.
Balance training program design of stabilization level 1 of opt model number of exercises?
1-4
