ch10

Question 1

static balance

Answer 1

when body is in equilibrium and stationary, meaning no linear or angular movement

Question 2

dynamic balance

Answer 2

ability to move and change directions under various conditions without falling

influenced by other neuromuscular skills psychos as speed, endurance, flexibility, strength

Question 3

balance training and injury prevention

Answer 3

reduce risk of ankle sprains and other lower extremity injuries, part of ACL injury prevention programs

Question 4

integrated performance paradigm

Answer 4

to move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and accelerated (concentrically)

Question 5

balance training parameters for proprioception in increasing intensity

Answer 5

safe

progressive-
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)

proprioceptively challenging-
floor, balance beam, half foam roll, foam pad, balance disk, wobble board, bosu ball

Question 6

body position progressions

Answer 6

two leg stable
single leg stable
two leg unstable
single leg unstable

Question 7

balance training exercises categories

Answer 7

balance-stabilization, balance-strength, balance-power

Question 8

balance-stabliziation exercises

Answer 8

single-leg balance

single-leg balance reach

single-leg hip internal and external rotation

single-leg lift and chop

single-leg throw and catch

*involve no lower body joint movement in stance leg and help develop proper deceleration ability

Question 9

balance-strength exercises

Answer 9

single-leg squat

single-lee squat touchdown

single-leg Romanian deadlift

multiplanar step-up to balance

multiplanar lunge to balance

*involve bending the knee or hip; dynamic eccentric and concentric movement of balance leg through a full range of motion

Question 10

balance-power exercises

Answer 10

multiplanar hop with stabilization

multiplanar single leg box hop up with stabilization

multiplanar single leg box hop down with stabilization

• involve a hop
• hop down on 1 leg focus is controlling deceleration, places stress on muscle eccentrically

Question 11

steps for multiplanar lunge to balance

Answer 11

stand with feet shoulders width apart and pointing straight ahead

hips neutral position

lunge forward with toes pointed straight ahead and knee directly over toes

push off front foot through heel onto back leg and maintain balance

progression= lunge to side (frontal plane) or turn 90deg (transverse plane)

regression = step up to balance

Question 12

most regressed (easiest) plane of motion

Answer 12

sagittal