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NASM CPT EXAM STUDY GUIDE > CH.10 BALANCE TRAINING CONCEPTS > Flashcards

CH.10 BALANCE TRAINING CONCEPTS Flashcards

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1
Q

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

A

BALANCE

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2
Q

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

A

DYNAMIC BALANCE

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3
Q

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

A

TRUE

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4
Q

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

A

DYNAMIC BALANCE

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5
Q

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

A

OPTIMAL LEVELS OF DYNAMIC BALANCE AND NEUROMUSCULAR EFFICIENCY

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6
Q

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

A

MAINTENANCE OF POSTURAL EQUILIBRIUM (OR BALANCE)

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7
Q

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

A

TRUE

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8
Q

RESEARCH HAS SHOWN THAT JOINT DYSFUNCTION CREATES WHAT ?

A

MUSCLE INHIBITION

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9
Q

ALTERED AFTER ANKLE SPRAINS, LIGAMENTOUS INJURIES TO KNEE AND LBP

A

SENSORY FEEDBACK TO CNS

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10
Q

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

A

ALTERED BALANCE

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11
Q

BALANCE TRAINING SHOULD STRESS AN INDIVIDUALS LIMIT OF WHAT ?

A

STABILITY (BALANCE THRESHOLD)

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12
Q

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

A

LIMIT OF STABILITY

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13
Q

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

A

MULTIPLANAR, PROPRIOCEPTIVELY ENRICHED ENVIRONMENT AND USE FUNCTIONAL MOVEMENTS

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14
Q

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

A

FUNCTIONAL MOVEMENT PATTERNS IN MULTISENSORY, UNSTABLE ENVIRONMENT

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15
Q

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

A

IMPLEMENTATION OF BALANCE EXERCISES INTO TRAINING PROGRAM

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16
Q

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

A

EXERCISES THAT DEMAND BALANCE

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17
Q

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

A

BALANCE EXERCISES IN ADDITION TO PLYOMETRIC OR STRENGTH EXERCISES

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18
Q

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

A

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

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19
Q

BALANCE TRAINING MUST BE SYSTEMATIC AND WHAT ?

A

PROGRESSIVE

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20
Q

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

A

A VARIETY OF MULTISENSORY CONDITIONS

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21
Q

BALANCE TRAINING PARAMETERS - PROGRESSIVE EXERCISE

A 
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)
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22
Q

PROPRIOCEPTIVELY CHALLENGING - BALANCE TRAINING PARAMETERS

A 
FLOOR
BALANCE BEAM
HALF FOAM ROLL
FOAM PAD
BALANCE DISC
WOBBLE BOARD 
BOSU BALL
23
Q

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

A

CONTROLLED INSTABILITY

24
Q

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

A

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

25
Q

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

A

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

26
Q

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

A

BALANCE STABILIZATION

27
Q

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

A

BALANCE STABILIZATION TRAINING

28
Q 
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

A

BALANCE STABILIZATION

29
Q

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

A

ROTATE THROUGH HIP OF BALANCE LEG VERSUS SPINE

30
Q

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

A

BALANCE STRENGTH EXERCISE

31
Q

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

A

BALANCE STRENGTH

32
Q 
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

A

BALANCE STRENGTH

33
Q

PROGRESSION FOR SINGLE LEG SQUAT TOUCHDOWN OR SINGLE LEG ROMANIAN DEADLIFT

A

REACH TO KNEE
REACH TO SHIN
REACH TO FOOT

34
Q

PROGRESSION FOR MULTIPLANAR STEP UP BALANCE

A

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

35
Q

PROGRESSION FOR MULTIPLANAR LUNGE TO BALANCE

A

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

36
Q

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

A

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

37
Q

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

A

BALANCE POWER EXERCISES

38
Q

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

A

BALANCE POWER

39
Q

MULTIPLANAR HOP W/ STABILIZATION PROGRESSION

A 
HOP SIDE TO SIDE (FRONTAL PLANE)
TURNING DEGREES (TRANSVERSE PLANE)
40
Q

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

A

LANDING IS SOFT (QUIET)

41
Q

BALANCE STABILIZATION EXERCISE, SETS, REPS, TEMPO, REST

A 
EXERCISE: 1-4 
SETS: 1-3 
REPS: 12-20, 6-10 (SL) 
TEMPO: SLOW 
REST: 0-90 SECS
42
Q

BALANCE STRENGTH EXERCISE, SETS, REPS, TEMPO, REST

A 
EXERCISE: 0-4 
SETS: 2-3 
REPS: 8-12 
TEMPO: MEDIUM 
REST: 0-60 SECS
43
Q

BALANCE POWER EXERCISE, SETS, REPS, TEMPO, REST

A 
EXERCISE: 0-2 
SETS: 2-3 
REPS: 8-12 
TEMPO: CONTROLLED (HOLD LANDING POSITION FOR 3-5 SEC) 
REST: 0-60 SECS
44
Q

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

A

REACH ALL THE WAY DOWN TO FOOT

45
Q

PROGRESSION FOR BALANCE EXERCISE

A

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

46
Q

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

A

STANDING ON FOAM PAD

47
Q

AN EXERCISE PROGRESSION FOR SINGLE LEG POSITION

A

MEDICINE CHEST BALL PASS

48
Q

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

A

PUSH OFF THE FRONT FOOT THROUGH HEEL

49
Q

SINGLE LEG BALANCE IS AN EXAMPLE OF WHAT BALANCE EXERCISE ?

A

BALANCE STABILIZATION EXERCISE

50
Q

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

A

SINGLE LEG BALANCE REACH

51
Q

BODY BEING IN EQUILIBRIUM AND STATIONARY REPRESENTS WHAT ?

A

BALANCE

52
Q

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

A

SINGLE LEG SQUATDOWN

53
Q

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

A

LUNGE TO BALANCE

NASM CPT EXAM STUDY GUIDE (27 decks)

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