Ch. 7 Balance Training Concepts Flashcards
Neuromuscular efficiency
neuromuscular system to allow the agonists, antagonists, synergists, stabilizers, and neutralizers to work together in all three planes of motion
Proprioception
cumulative neural input to the CNS from all mechanoreceptors that sense position and limb movement
Kinesthesia
conscious awareness of joint movement and position resulting from proprioceptive input
Mechanoreceptors
neural receptors embedded in connective tissue; convert mechanical distortions of the tissue into neural codes
Ruffini afferents
joint receptors mechanically sensitive to stress; activated during extreme extension and/or rotation
Paciniform afferents
widely distributed around joint capsule; sensitive to local compression and tensile loading
Golgi afferents
in ligaments and menisci; high-threshold, slow-adapting; mechanically sensitive to tensile loads
Nocioceptors
afferents located in articular tissue; sensitive to mechanical deformation and pain
Dynamic joint stabilization
ability of kinetic chain to stabilize a joint during movement
Ex. The rotator cuff stabilizing the shoulder during all arm/shoulder motion.
Multi-sensory condition
training environment that provides heightened stimulation to proprioceptors and mechanoreceptors
Ex. Standing on one foot on a half foam roll while throwing and catching a medicine ball.
Controlled instability
training environment as unstable as can be safely controlled
Ex. Standing on one foot for a 65-year-old athlete or standing on one foot on a half foam roll while squatting down and reaching across the body toward the floor for a 20-year-old athlete.
Balance-stabilization exercises
little joint motion of the balance leg; used in Stabilization Level of OPT model
Balance-strength exercises
eccentric and concentric movement of the balance leg; full ROM; used in Strength Level of OPT model
Balance-power exercises
hopping from one foot to another, hopping on same foot; requires optimal reactive joint stabilization; used in Power Level of OPT model
Balance Program Design Parameters: OPT Level: Stabilization
Phase: 1
Example Exercises: 1–4 Balance-stabilization
Single-leg balance, Single-leg balance reach, Single-leg lift/chop
Sets/Reps: 1–3 sets × 12–20 reps (or single-leg 6–10 ea.)
Tempo: Slow (4/2/1)
Rest: 0-90 s
Balance Program Design Parameters: OPT Model: Strength
Phase: 2, 3, 4
Example Exercises: 0–4 Balance-strength
Single-leg squats, Single-leg Romanian deadlift, Step-up to balance
Sets/Reps: 2-3 sets x 8-12 reps
Tempo: Medium (3/2/1 - 1/1/1)
Rest: 0-60 s
Balance Program Design Parameters: OPT Model: Power
Phase: 5, 6
Example Exercises: 0–2 Balance-power
Single-leg hops, Single-leg box hop-ups, Single-leg box hop-downs
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: Controlled (hold landing position for 3–5 seconds)
Rest: 0-60 s
What does balance-strength training improve that balance-stabilization training does not?
Dynamic control in the mid-range of motion
A volleyball player who is new to training and wants to improve joint stability would start with which kind of exercises?
Balance-stabilization
What does balance-strength training improve that balance-stabilization training does not?
Dynamic control in the mid-range of motion
What is the name for the conscious awareness of joint movement and joint position that results from proprioceptive input sent to the central nervous system?
Kinesthesia
In regard to progressing an exercise proprioceptively, what is the most important element to consider?
The athlete’s ability level
Which of the following is a mechanoreceptor?
Golgi afferent
What compensation occurs when prime movers are weak?
Synergistic dominance
Reducing non-impact lower limb injury for soccer players would most likely be improved by having an athlete perform which exercise?
Single-leg lateral hop
What negative adaptation is created when progressing balance training too quickly?
Synergistic dominance
What must be maintained for the central nervous system to allow maximum recruitment of the prime movers?
Dynamic joint stabilization and postural control
What do nociceptors sense?
Mechanical deformation
What is the appropriate timing for an athlete performing the single-leg lift and chop?
4/2/1
