CH.10 BALANCE TRAINING CONCEPTS Flashcards
WHEN BODY IS IN EQUILIBRIUM AND STATIONARY, MEANING NO LINEAR OR ANGULAR MOVEMENT
BALANCE
ABILITY TO MOVE AND CHANGE DIRECTIONS UNDER VARIOUS CONDITIONS WITHOUT FALLING (RUNNING ON UNEVEN SURFACES)
DYNAMIC BALANCE
T OR F: KEY TO ALL FUNCTIONAL MOVEMENTS IS ABILITY TO MAINTAIN BALANCE AND POSTURAL CONTROL
TRUE
STRONGLY INFLUENCED BY OTHER NEUROMUSCULAR SKILLS SUCH AS SPEED, ENDURANCE, FLEXIBILITY AND STRENGTH
DYNAMIC BALANCE
ABILITY TO REDUCE FORCE AT RIGHT JOINT, RIGHT TIME AND IN RIGHT PLANE OF MOTION REQUIRES WHAT ?
OPTIMAL LEVELS OF DYNAMIC BALANCE AND NEUROMUSCULAR EFFICIENCY
INTEGRATED PROCESS REQUIRING OPTIMAL MUSCULAR BALANCE (OR LENGTH TENSION RELATIONSHIPS AND FORCE COUPLE RELATIONSHIPS), JOINT DYNAMICS (OR ARTHROKINEMATICS) AND NEUROMUSCULAR EFFICIENCY USING VISUAL, VESTIBULER (INNER EAR) AND PROPRIOCEPTIVE INPUTS
MAINTENANCE OF POSTURAL EQUILIBRIUM (OR BALANCE)
T OR F: FLAWED MOVEMENT PATTERNS ALTER FIRING ORDER OF MUSCLES ACTIVATED, WHICH DISTURBS SPECIFIC FUNCTIONAL MOVEMENT PATTERNS AND DECREASES NEUROMUSCULAR EFFICIENCY
TRUE
RESEARCH HAS SHOWN THAT JOINT DYSFUNCTION CREATES WHAT ?
MUSCLE INHIBITION
ALTERED AFTER ANKLE SPRAINS, LIGAMENTOUS INJURIES TO KNEE AND LBP
SENSORY FEEDBACK TO CNS
MUSCLE IMBALANCES, JOINT DYSFUNCTIONS, PAN, AND SWELLING CAN LEAD TO WHAT ?
ALTERED BALANCE
BALANCE TRAINING SHOULD STRESS AN INDIVIDUALS LIMIT OF WHAT ?
STABILITY (BALANCE THRESHOLD)
DISTANCE OUTSIDE BASE OF SUPPORT THAT THEY CAN MOVE INTO WITHOUT LOSING CONTROL OF CENTER OF GRAVITY
LIMIT OF STABILITY
IN ORDER TO IMPROVE DYNAMIC BALANCE AND NEUROMUSCULAR EFFICIENCY OF BALANCE THRESHOLD ONE MUST PLACE STRESS ON THRESHOLD HOW ?
MULTIPLANAR, PROPRIOCEPTIVELY ENRICHED ENVIRONMENT AND USE FUNCTIONAL MOVEMENTS
BALANCE TRAINING FILLS GAP LEFT BY TRADITIONAL TRAINING B/C IT FOCUSES ON WHAT ?
FUNCTIONAL MOVEMENT PATTERNS IN MULTISENSORY, UNSTABLE ENVIRONMENT
CRITICAL FOR DEVELOPING, IMPROVING, AND RESTORING SYNERGY AND SYNCHRONICITY OF MUSCLE FIRING PATTERNS REQUIRED FOR DYNAMIC BALANCE AND OPTIMAL NEUROMUSCULAR EFFICIENCY
IMPLEMENTATION OF BALANCE EXERCISES INTO TRAINING PROGRAM
RESEARCH HAS SHOWN THAT PERFORMING THESE CAN REDUCE RATE OF ANKLE SPRAINS AND OTHER LOWER EXTREMITIES INJURIES
EXERCISES THAT DEMAND BALANCE
INTEGRATED INJURY PREVENTION PROGRAMS THAT INCLUDED WHAT GREATLY INFLUENCED ABILITY TO IMPROVE LOWER EXTREMITY BIOMECHANICS
BALANCE EXERCISES IN ADDITION TO PLYOMETRIC OR STRENGTH EXERCISES
BALANCED TRAINING PROGRAMS THAT ARE PERFORMED FOR AT LEAST HOW MANY MINUTES AND TIMES PER WEEK FOR 4 WEEKS, APPEAR TO IMPROVE BOTH STATIC AND DYNAMIC BALANCE ABILITY
AT LEAST 10 MINS A DAY, 3 TIMES PER WEEK FOR 4 WEEKS
BALANCE TRAINING MUST BE SYSTEMATIC AND WHAT ?
PROGRESSIVE
BALANCE AND NEUROMUSCULAR EFFICIENCY ARE IMPROVED THROUGH REPETITIVE EXPOSURE TO WHAT ?
A VARIETY OF MULTISENSORY CONDITIONS
BALANCE TRAINING PARAMETERS - PROGRESSIVE EXERCISE
EASY TO HARD SIMPLE TO COMPLEX STABLE TO UNSTABLE STATIC TO DYNAMIC SLOW TO FAST 2 ARMS/LEGS TO SINGLE ARM/LEG EYES OPEN TO EYES CLOSED KNOWN TO UNKNOWN (COGNITIVE TASK)
PROPRIOCEPTIVELY CHALLENGING - BALANCE TRAINING PARAMETERS
FLOOR BALANCE BEAM HALF FOAM ROLL FOAM PAD BALANCE DISC WOBBLE BOARD BOSU BALL
MAIN GOAL OF BALANCE TRAINING IS TO CONTINUALLY INCREASE CLIENTS AWARENESS OF LIMIT OF STABILITY (KINESTHETIC AWARENESS) BY CREATING WHAT ?
CONTROLLED INSTABILITY
TO ENSURE SAFETY AND EFFECTIVENESS OF BALANCE TRAINING, INDIVIDUALS MUST START IN ENVIRONMENT THEY CAN SAFELY CONTROL AND GO THROUGH A WHAT ?
SYSTEMATIC PROGRESSION (FLOOR, BALANCE BEAM, HALF FOAM ROLL, FOAM PAD, AND BALANCE DISC)
ALL 3 LEVELS OF BALANCE TRAINING CAN BE PROGRESSED OR REGRESSED BY CHANGING WHAT ?
SURFACE, VISUAL CONDITION, AND BODY POSITION OR MOVEMENT THAT EXERCISE REQUIRES
INVOLVE LITTLE JOINT MOTION; DESIGNED TO IMPROVE REFLEXIVE (AUTOMATIC) JOINT STABILIZATION CONTRACTION TO INCREASE JOINT STABILITY
BALANCE STABILIZATION
DURING THIS TRAINING, BODY IS PLACED IN UNSTABLE ENVIRONMENT TO LEARN TO REACT BY CONTRACTING THE RIGHT MUSCLE AT THE RIGHT TIME TO MAINTAIN BALANCE
BALANCE STABILIZATION TRAINING
SINGLE LEG BALANCE SINGLE LEG BALANCE REACH SINGLE LEG HIP INTERNAL AND EXTERNAL ROTATION SINGLE LEG LIFT AND CHOP SINGLE LEG THROW AND CATCH
THESE ARE EXAMPLES OF WHAT LEVEL OF BALANCE TRAINING
BALANCE STABILIZATION
WHEN PERFORMING A SINGLE LEG HIP ROTATION, IT IS IMPORTANT TO ROTATE WHAT TO DECREASE STRESS TO SPINE AND ENHANCE CONTROL OF LPHC
ROTATE THROUGH HIP OF BALANCE LEG VERSUS SPINE
INVOVLE DYNAMIC ECCENTRIC AND CONCENTRIC MOVEMENT OF THE BALANCE LEG, THROUGH FULL ROM
BALANCE STRENGTH EXERCISE
REQUIRE DYNAMIC CONTROL IN MID RANGE OF MOTION, WITH ISOMETRIC STABILIZATION AT END ROM; SPECIFICITY, SPEED, AND NEURAL DEMAND PROGRESSED IN THIS LEVEL
BALANCE STRENGTH
SINGLE LEG SQUAT SINGLE LEG SQUAT TOUCHDOWN SINGLE LEG ROMANIAN DEADLIFT MULTIPLANAR STEP UP BALANCE MULTIPLANAR LUNGE TO BALANCE
THESE ARE ALL EXAMPLES OF EXERCISES IN WHAT LEVEL OF BALANCE TRAINING
BALANCE STRENGTH
PROGRESSION FOR SINGLE LEG SQUAT TOUCHDOWN OR SINGLE LEG ROMANIAN DEADLIFT
REACH TO KNEE
REACH TO SHIN
REACH TO FOOT
PROGRESSION FOR MULTIPLANAR STEP UP BALANCE
STEP UP FROM SIDE (FRONTAL PLANE) OR TURN 90* INTO STEP UP (TRANSVERSE PLANE)
PROGRESSION FOR MULTIPLANAR LUNGE TO BALANCE
LUNGE TO SIDE (FRONTAL PLANE) OR TURN 90* AND LUNGE (TRANSVERSE PLANE)
WHEN PERFORMING A LUNGE MAKE SURE TO NOT DO WHAT, ESPECIALLY IF HIP FLEXOR IS TIGHT ?
STRIDE LENGTH IS NOT TOO LARGE, CAN FORCE SPINE INTO EXCESSIVE EXTENSION, INCREASING STRESS TO LOW BACK
DESIGNED TO DEVELOP PROPER DECELERATION ABILITY TO MOVE BODY FROM DYNAMIC STATE TO CONTROLLED STATIONARY POSITION, AS WELL AS HIGH LEVELS OF ECCENTRIC STRENGTH, DYNAMIC NEUROMUSCULAR EFFICIENCY, AND REACTIVE JOINT STABILIZATION
BALANCE POWER EXERCISES
MULTIPLANAR HOP W/ STABILIZATION
MULTIPLANAR SINGLE LEG BOX HOP UP W/ STABILIZATION
MULTIPLANAR SINGLE LEG BOX HOP DOWN W/ STABILIZATION
THESE ARE ALL EXAMPLES OF WHAT LEVEL OF BALANCE TRAINING
BALANCE POWER
MULTIPLANAR HOP W/ STABILIZATION PROGRESSION
HOP SIDE TO SIDE (FRONTAL PLANE) TURNING DEGREES (TRANSVERSE PLANE)
FOR ALL BALANCE POWER EXERCISES, MUST MAKE SURE OF WHAT TO ENSURE EFFICIENT ACCEPTANCE OF FORCES THROUGH TISSUES AND KEEP KNEE IN LINE W/ SECOND AND THIRD TOES
LANDING IS SOFT (QUIET)
BALANCE STABILIZATION EXERCISE, SETS, REPS, TEMPO, REST
EXERCISE: 1-4 SETS: 1-3 REPS: 12-20, 6-10 (SL) TEMPO: SLOW REST: 0-90 SECS
BALANCE STRENGTH EXERCISE, SETS, REPS, TEMPO, REST
EXERCISE: 0-4 SETS: 2-3 REPS: 8-12 TEMPO: MEDIUM REST: 0-60 SECS
BALANCE POWER EXERCISE, SETS, REPS, TEMPO, REST
EXERCISE: 0-2 SETS: 2-3 REPS: 8-12 TEMPO: CONTROLLED (HOLD LANDING POSITION FOR 3-5 SEC) REST: 0-60 SECS
AFTER BEING ABLE TO REACH SHIN WHEN PERFORMING SINGLE LEG SQUAT TOUCHDOWN, NEXT PROGRESSION OF EXERCISE WOULD BE WHAT ?
REACH ALL THE WAY DOWN TO FOOT
PROGRESSION FOR BALANCE EXERCISE
FLOOR, BALANCE BEAM, HALF FOAM ROLL, FOAM PAD, BALANCE DISC
WHILE PERFORMING SINGLE LEG SQUATDOWN THE PROPRIOCEPTIVE CHALLENGE CAN BE INCREASED BY
STANDING ON FOAM PAD
AN EXERCISE PROGRESSION FOR SINGLE LEG POSITION
MEDICINE CHEST BALL PASS
MULTIPLANAR LUNGE TO BALANCE, AFTER STEPPING OUT INTO LUNGE, NEXT STEP TO PERFORM IS WHAT ?
PUSH OFF THE FRONT FOOT THROUGH HEEL
SINGLE LEG BALANCE IS AN EXAMPLE OF WHAT BALANCE EXERCISE ?
BALANCE STABILIZATION EXERCISE
BALANCE EXERCISE APPROPRIATE FOR CLIENT TRAINING IN PHASE 1 OF OPT MODEL
SINGLE LEG BALANCE REACH
BODY BEING IN EQUILIBRIUM AND STATIONARY REPRESENTS WHAT ?
BALANCE
BALANCE EXERCISE APPROPRIATE FOR CLIENT TRAINING IN PHASE 2 OF OPT MODEL
SINGLE LEG SQUATDOWN
BALANCE STRENGTH EXERCISE THAT REQUIRES INDIVIDUAL TO STEP FORWARD W/ TOES POINTING STRAIGHT AND THEN PUSHING OFF FRONT FOOT THOUGH HEEL ONTO BACK LEG AND MAINTAIN BALANCE ON BACK LEG
LUNGE TO BALANCE
