Chapter 10 Flashcards
Balance
It is both static & dynamic; When the body is in equilibrium and stationary, meaning no linear or angular movement
Dynamic balance
The ability to move and change directions under various conditions without falling
3 Levels of Balance Training
- Balance-Stabilization
- Strength-Stabilization
- Power-Stabilization
Balance-Stabilization Exercises
Do not involve much joint movement; they improve joint stability
Designed to improve reflexive (automatic) joint stabilization contractions to increase joint stability
EXERCISES INCLUDE:
- *Single-leg balance
- *balance reach
- *hip internal & external rotation
- *lift and chop
- *throw and catch
Balance-Strength Exercises
Involve dynamic eccentric & concentric movement of the balance leg, through a full range of motion
EXERCISES INCLUDE:
- *Single leg squat
- *squat touchdown
- *Romanian deadlift
- Multiplanar step-up to balance
- Multiplanar lung to balance
Balance-Power Exercises
Improves high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization
EXERCISES INCLUDE:
- Multiplanar hop w/ stabilization
- Multiplanar single-leg box hop-up w/ stabilization
- Multiplanar single-leg box hop-down w/ stabilization