CH.10 BALANCE TRAINING CONCEPTS

Question 1

WHEN BODY IS IN EQUILIBRIUM AND STATIONARY, MEANING NO LINEAR OR ANGULAR MOVEMENT

Answer 1

BALANCE

Question 2

ABILITY TO MOVE AND CHANGE DIRECTIONS UNDER VARIOUS CONDITIONS WITHOUT FALLING (RUNNING ON UNEVEN SURFACES)

Answer 2

DYNAMIC BALANCE

Question 3

T OR F: KEY TO ALL FUNCTIONAL MOVEMENTS IS ABILITY TO MAINTAIN BALANCE AND POSTURAL CONTROL

Answer 3

TRUE

Question 4

STRONGLY INFLUENCED BY OTHER NEUROMUSCULAR SKILLS SUCH AS SPEED, ENDURANCE, FLEXIBILITY AND STRENGTH

Answer 4

DYNAMIC BALANCE

Question 5

ABILITY TO REDUCE FORCE AT RIGHT JOINT, RIGHT TIME AND IN RIGHT PLANE OF MOTION REQUIRES WHAT ?

Answer 5

OPTIMAL LEVELS OF DYNAMIC BALANCE AND NEUROMUSCULAR EFFICIENCY

Question 6

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

Answer 6

MAINTENANCE OF POSTURAL EQUILIBRIUM (OR BALANCE)

Question 7

T OR F: FLAWED MOVEMENT PATTERNS ALTER FIRING ORDER OF MUSCLES ACTIVATED, WHICH DISTURBS SPECIFIC FUNCTIONAL MOVEMENT PATTERNS AND DECREASES NEUROMUSCULAR EFFICIENCY

Answer 7

TRUE

Question 8

RESEARCH HAS SHOWN THAT JOINT DYSFUNCTION CREATES WHAT ?

Answer 8

MUSCLE INHIBITION

Question 9

ALTERED AFTER ANKLE SPRAINS, LIGAMENTOUS INJURIES TO KNEE AND LBP

Answer 9

SENSORY FEEDBACK TO CNS

Question 10

MUSCLE IMBALANCES, JOINT DYSFUNCTIONS, PAN, AND SWELLING CAN LEAD TO WHAT ?

Answer 10

ALTERED BALANCE

Question 11

BALANCE TRAINING SHOULD STRESS AN INDIVIDUALS LIMIT OF WHAT ?

Answer 11

STABILITY (BALANCE THRESHOLD)

Question 12

DISTANCE OUTSIDE BASE OF SUPPORT THAT THEY CAN MOVE INTO WITHOUT LOSING CONTROL OF CENTER OF GRAVITY

Answer 12

LIMIT OF STABILITY

Question 13

IN ORDER TO IMPROVE DYNAMIC BALANCE AND NEUROMUSCULAR EFFICIENCY OF BALANCE THRESHOLD ONE MUST PLACE STRESS ON THRESHOLD HOW ?

Answer 13

MULTIPLANAR, PROPRIOCEPTIVELY ENRICHED ENVIRONMENT AND USE FUNCTIONAL MOVEMENTS

Question 14

BALANCE TRAINING FILLS GAP LEFT BY TRADITIONAL TRAINING B/C IT FOCUSES ON WHAT ?

Answer 14

FUNCTIONAL MOVEMENT PATTERNS IN MULTISENSORY, UNSTABLE ENVIRONMENT

Question 15

CRITICAL FOR DEVELOPING, IMPROVING, AND RESTORING SYNERGY AND SYNCHRONICITY OF MUSCLE FIRING PATTERNS REQUIRED FOR DYNAMIC BALANCE AND OPTIMAL NEUROMUSCULAR EFFICIENCY

Answer 15

IMPLEMENTATION OF BALANCE EXERCISES INTO TRAINING PROGRAM

Question 16

RESEARCH HAS SHOWN THAT PERFORMING THESE CAN REDUCE RATE OF ANKLE SPRAINS AND OTHER LOWER EXTREMITIES INJURIES

Answer 16

EXERCISES THAT DEMAND BALANCE

Question 17

INTEGRATED INJURY PREVENTION PROGRAMS THAT INCLUDED WHAT GREATLY INFLUENCED ABILITY TO IMPROVE LOWER EXTREMITY BIOMECHANICS

Answer 17

BALANCE EXERCISES IN ADDITION TO PLYOMETRIC OR STRENGTH EXERCISES

Question 18

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

Answer 18

AT LEAST 10 MINS A DAY, 3 TIMES PER WEEK FOR 4 WEEKS

Question 19

BALANCE TRAINING MUST BE SYSTEMATIC AND WHAT ?

Answer 19

PROGRESSIVE

Question 20

BALANCE AND NEUROMUSCULAR EFFICIENCY ARE IMPROVED THROUGH REPETITIVE EXPOSURE TO WHAT ?

Answer 20

A VARIETY OF MULTISENSORY CONDITIONS

Question 21

BALANCE TRAINING PARAMETERS - PROGRESSIVE EXERCISE

Answer 21

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)

Question 22

PROPRIOCEPTIVELY CHALLENGING - BALANCE TRAINING PARAMETERS

Answer 22

FLOOR
BALANCE BEAM
HALF FOAM ROLL
FOAM PAD
BALANCE DISC
WOBBLE BOARD 
BOSU BALL

Question 23

MAIN GOAL OF BALANCE TRAINING IS TO CONTINUALLY INCREASE CLIENTS AWARENESS OF LIMIT OF STABILITY (KINESTHETIC AWARENESS) BY CREATING WHAT ?

Answer 23

CONTROLLED INSTABILITY

Question 24

TO ENSURE SAFETY AND EFFECTIVENESS OF BALANCE TRAINING, INDIVIDUALS MUST START IN ENVIRONMENT THEY CAN SAFELY CONTROL AND GO THROUGH A WHAT ?

Answer 24

SYSTEMATIC PROGRESSION (FLOOR, BALANCE BEAM, HALF FOAM ROLL, FOAM PAD, AND BALANCE DISC)

Question 25

ALL 3 LEVELS OF BALANCE TRAINING CAN BE PROGRESSED OR REGRESSED BY CHANGING WHAT ?

Answer 25

SURFACE, VISUAL CONDITION, AND BODY POSITION OR MOVEMENT THAT EXERCISE REQUIRES

Question 26

INVOLVE LITTLE JOINT MOTION; DESIGNED TO IMPROVE REFLEXIVE (AUTOMATIC) JOINT STABILIZATION CONTRACTION TO INCREASE JOINT STABILITY

Answer 26

BALANCE STABILIZATION

Question 27

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

Answer 27

BALANCE STABILIZATION TRAINING

Question 28

``` 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

Answer 28

BALANCE STABILIZATION

Question 29

WHEN PERFORMING A SINGLE LEG HIP ROTATION, IT IS IMPORTANT TO ROTATE WHAT TO DECREASE STRESS TO SPINE AND ENHANCE CONTROL OF LPHC

Answer 29

ROTATE THROUGH HIP OF BALANCE LEG VERSUS SPINE

Question 30

INVOVLE DYNAMIC ECCENTRIC AND CONCENTRIC MOVEMENT OF THE BALANCE LEG, THROUGH FULL ROM

Answer 30

BALANCE STRENGTH EXERCISE

Question 31

REQUIRE DYNAMIC CONTROL IN MID RANGE OF MOTION, WITH ISOMETRIC STABILIZATION AT END ROM; SPECIFICITY, SPEED, AND NEURAL DEMAND PROGRESSED IN THIS LEVEL

Answer 31

BALANCE STRENGTH

Question 32

``` 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

Answer 32

BALANCE STRENGTH

Question 33

PROGRESSION FOR SINGLE LEG SQUAT TOUCHDOWN OR SINGLE LEG ROMANIAN DEADLIFT

Answer 33

REACH TO KNEE REACH TO SHIN REACH TO FOOT

Question 34

PROGRESSION FOR MULTIPLANAR STEP UP BALANCE

Answer 34

STEP UP FROM SIDE (FRONTAL PLANE) OR TURN 90* INTO STEP UP (TRANSVERSE PLANE)

Question 35

PROGRESSION FOR MULTIPLANAR LUNGE TO BALANCE

Answer 35

LUNGE TO SIDE (FRONTAL PLANE) OR TURN 90* AND LUNGE (TRANSVERSE PLANE)

Question 36

WHEN PERFORMING A LUNGE MAKE SURE TO NOT DO WHAT, ESPECIALLY IF HIP FLEXOR IS TIGHT ?

Answer 36

STRIDE LENGTH IS NOT TOO LARGE, CAN FORCE SPINE INTO EXCESSIVE EXTENSION, INCREASING STRESS TO LOW BACK

Question 37

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

Answer 37

BALANCE POWER EXERCISES

Question 38

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

Answer 38

BALANCE POWER

Question 39

MULTIPLANAR HOP W/ STABILIZATION PROGRESSION

Answer 39

``` HOP SIDE TO SIDE (FRONTAL PLANE) TURNING DEGREES (TRANSVERSE PLANE) ```

Question 40

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

Answer 40

LANDING IS SOFT (QUIET)

Question 41

BALANCE STABILIZATION EXERCISE, SETS, REPS, TEMPO, REST

Answer 41

``` EXERCISE: 1-4 SETS: 1-3 REPS: 12-20, 6-10 (SL) TEMPO: SLOW REST: 0-90 SECS ```

Question 42

BALANCE STRENGTH EXERCISE, SETS, REPS, TEMPO, REST

Answer 42

``` EXERCISE: 0-4 SETS: 2-3 REPS: 8-12 TEMPO: MEDIUM REST: 0-60 SECS ```

Question 43

BALANCE POWER EXERCISE, SETS, REPS, TEMPO, REST

Answer 43

``` EXERCISE: 0-2 SETS: 2-3 REPS: 8-12 TEMPO: CONTROLLED (HOLD LANDING POSITION FOR 3-5 SEC) REST: 0-60 SECS ```

Question 44

AFTER BEING ABLE TO REACH SHIN WHEN PERFORMING SINGLE LEG SQUAT TOUCHDOWN, NEXT PROGRESSION OF EXERCISE WOULD BE WHAT ?

Answer 44

REACH ALL THE WAY DOWN TO FOOT

Question 45

PROGRESSION FOR BALANCE EXERCISE

Answer 45

FLOOR, BALANCE BEAM, HALF FOAM ROLL, FOAM PAD, BALANCE DISC

Question 46

WHILE PERFORMING SINGLE LEG SQUATDOWN THE PROPRIOCEPTIVE CHALLENGE CAN BE INCREASED BY

Answer 46

STANDING ON FOAM PAD

Question 47

AN EXERCISE PROGRESSION FOR SINGLE LEG POSITION

Answer 47

MEDICINE CHEST BALL PASS

Question 48

MULTIPLANAR LUNGE TO BALANCE, AFTER STEPPING OUT INTO LUNGE, NEXT STEP TO PERFORM IS WHAT ?

Answer 48

PUSH OFF THE FRONT FOOT THROUGH HEEL

Question 49

SINGLE LEG BALANCE IS AN EXAMPLE OF WHAT BALANCE EXERCISE ?

Answer 49

BALANCE STABILIZATION EXERCISE

Question 50

BALANCE EXERCISE APPROPRIATE FOR CLIENT TRAINING IN PHASE 1 OF OPT MODEL

Answer 50

SINGLE LEG BALANCE REACH

Question 51

BODY BEING IN EQUILIBRIUM AND STATIONARY REPRESENTS WHAT ?

Answer 51

BALANCE

Question 52

BALANCE EXERCISE APPROPRIATE FOR CLIENT TRAINING IN PHASE 2 OF OPT MODEL

Answer 52

SINGLE LEG SQUATDOWN

Question 53

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

Answer 53

LUNGE TO BALANCE