Ch. 7 Balance Training Concepts

Question 1

Neuromuscular efficiency

Answer 1

neuromuscular system to allow the agonists, antagonists, synergists, stabilizers, and neutralizers to work together in all three planes of motion

Question 2

Proprioception

Answer 2

cumulative neural input to the CNS from all mechanoreceptors that sense position and limb movement

Question 3

Kinesthesia

Answer 3

conscious awareness of joint movement and position resulting from proprioceptive input

Question 4

Mechanoreceptors

Answer 4

neural receptors embedded in connective tissue; convert mechanical distortions of the tissue into neural codes

Question 5

Ruffini afferents

Answer 5

joint receptors mechanically sensitive to stress; activated during extreme extension and/or rotation

Question 6

Paciniform afferents

Answer 6

widely distributed around joint capsule; sensitive to local compression and tensile loading

Question 7

Golgi afferents

Answer 7

in ligaments and menisci; high-threshold, slow-adapting; mechanically sensitive to tensile loads

Question 8

Nocioceptors

Answer 8

afferents located in articular tissue; sensitive to mechanical deformation and pain

Question 9

Dynamic joint stabilization

Answer 9

ability of kinetic chain to stabilize a joint during movement

Ex. The rotator cuff stabilizing the shoulder during all arm/shoulder motion.

Question 10

Multi-sensory condition

Answer 10

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.

Question 11

Controlled instability

Answer 11

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.

Question 12

Balance-stabilization exercises

Answer 12

little joint motion of the balance leg; used in Stabilization Level of OPT model

Question 13

Balance-strength exercises

Answer 13

eccentric and concentric movement of the balance leg; full ROM; used in Strength Level of OPT model

Question 14

Balance-power exercises

Answer 14

hopping from one foot to another, hopping on same foot; requires optimal reactive joint stabilization; used in Power Level of OPT model

Question 15

Balance Program Design Parameters: OPT Level: Stabilization

Answer 15

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

Question 16

Balance Program Design Parameters: OPT Model: Strength

Answer 16

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

Question 17

Balance Program Design Parameters: OPT Model: Power

Answer 17

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

Question 18

What does balance-strength training improve that balance-stabilization training does not?

Answer 18

Dynamic control in the mid-range of motion

Question 19

A volleyball player who is new to training and wants to improve joint stability would start with which kind of exercises?

Answer 19

Balance-stabilization

Question 20

What does balance-strength training improve that balance-stabilization training does not?

Answer 20

Dynamic control in the mid-range of motion

Question 21

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?

Answer 21

Kinesthesia

Question 22

In regard to progressing an exercise proprioceptively, what is the most important element to consider?

Answer 22

The athlete’s ability level

Question 23

Which of the following is a mechanoreceptor?

Answer 23

Golgi afferent

Question 24

What compensation occurs when prime movers are weak?

Answer 24

Synergistic dominance

Question 25

Reducing non-impact lower limb injury for soccer players would most likely be improved by having an athlete perform which exercise?

Answer 25

Single-leg lateral hop

Question 26

What negative adaptation is created when progressing balance training too quickly?

Answer 26

Synergistic dominance

Question 27

What must be maintained for the central nervous system to allow maximum recruitment of the prime movers?

Answer 27

Dynamic joint stabilization and postural control

Question 28

What do nociceptors sense?

Answer 28

Mechanical deformation

Question 29

What is the appropriate timing for an athlete performing the single-leg lift and chop?

Answer 29

4/2/1