Chapter 10,11,12 Flashcards
Ability to move and change directions without falling
Dynamic ability
Progression of body proprioception
2 leg stable
1 leg stable
2 leg unstable
1 leg unstable
Proprioception balance Challenges
Floor balance beam half foam roll foam pad balance disc wobble bosu ball
Name 5 balance stabilization exercises
SL balance SL balance reach SL hip external and internal rotation SL lift and chop SL throw and catch SL arm and leg motion SL windmill
Name 3 balance power exercises
Multiplanar hop up w. stabilization
SL box hop up with stabilization
SL box hop down with stabilization
SL propprioceptive hop with stabilization all planes
Involves a hop
Name 5 balance strength exercises
SL Squat SL squat touchdown SL Romanian DL Multiplanar step up to balance Multiplanar lunge to balance Reverse lunge to balance SL squat with cable assistance
Involves bending at knee or hip
3 phases of plyometric exercises
eccentric, amortization, concentric
How long should landing be held on reactive stabilization exercise
3-5 seconds
Involves little of no joint motion but establishes optimal landing mechanics and coordination
Plyo stabilization
Name 4 plyo stabilization exercises
squat jump up with stabilization Box jump up with stabilzation Box jump down with stabilization Multiplanar jump with stabilization Cone jumps with stabilization (all planes)
More dynaminc and eccentric and concentric motion through full range. Specifity, speed, and neural demand may be progressed
Plyometric strength
Name 4 plyometric strength exercises
Squat jump tuck jump butt kick power step up Jump rope Lunge jumps repeat Box jumps
Involves entire muscle action spectrum and contraction velocity. Improves rate of force production, eccentric, strength, and reactive strength
Power plyo
Name 3 power Plyo exercises
Ice skaters
SL power step up
proprioceptive plyometrics
Box run steps (all planes)
Ability to move the body in one intended direction as fast as possible.
Product of stride rate and stride length
Speed
Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
Agility
React and change position with mx rate of force production in all planes
Quickness
Give 3 reasons why SAQ should be used in youth populations
decreased likelihood of athletic injury
increased likelihood of exercise later in life
Improves physical fitness
Difference between balanceand dynamic posture
Balance: body is in equilibrium and stationary, no mvmt
Dynamic: ability to move and change directions under various conditions w/out falling
The distance outside the base of support that an individual can go without losing control of his or her gravity
Limit of stability
What is balance dependent on
Ability to maintain the bodys center of gravity over its base of support
Balance is involved in movement
and does not work in isolation
Give an ex or balance training in a proprioceptively enriched environment
foam pad under foot
what can lead to altered balance
Muscle imbalances, joint dysfunction, pain and swelling
Balance stabilization is characterized by
Little joint motion of the balance leg
Balance focuses on
Controlled instability.
Two leg can challenge
an elderly persons balance
Balance strength can be characterized as
Eccentric and concentric action in balance leg through full ROM
balance strength tempo
Medium
Balance strength challenges
Neuromuscular efficiency of entire body
Balance power can be characterized by
Hopping. High levels of eccentric strength
Dynamic neuromuscular efficiency.
Reactive joint stabilization
Exercises that have quick powerful mvmnts,
Eccentric contraction immediately followed by an explosive contraction
Plyometrics
Before doing plyometrics, the client must possess what
Core strength and stability
Maximal force in min amount of time
Rate of force production
Plyometrics….
Improve rate of force production
Which phase of plyometrics holds landing for 3-5 seconds, works on landing mechanics and postural alignment and Reactive neuromuscular efficiency
Involves little or no joint motion
Stabilization
This phase of plyometrics Increases speed of movement Drops the landing hold Repeating tempi Decreases the amount of time on the ground
Plyometric strength
Phase of plyometrics done as fast as possible.
Requires good mechanics and technique prior to
Involves the entire muscle action spectrum used during intergrated functional movements
Improves rate of force production, eccentric strength,reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency and optimal force production.
Great demand on muscles bones ligaments and tendons
Plyo Power
SAQ can be used in addition or alternative to what
Cardiorespiratory trainig
SAQ used in what type of development
Athletic conditioning
Frontside running mechanics
Triple flexion
Hip flexion, knee and ankle dorsiflexion
Backside running mechanics
Triple extension
Hip, knee, ankle (plantar flexion) extension
What are some of the benefits of SAQ?
Prevent injuries
Enhances athletic performance
Increase calorie Burn
Can b adapted to all fitness levels
What does SAQ training do
Control body in different speeds, multiple directions while reacting to varied stimuli
Main goal of balance training
increase clients awareness of their limit of stability by creating controlled instability
Effects of joint dysfunction
Joint dysfunction-muscle inhibition-joint injury-swelling-altered proprioception
How do you regress/ progress stabilization
make more stable/ add proprioception
How do you regress/progress strength exercises
decrease load/ add load and volume
How do you regress/progress power exercises
decrease load and speed/ increase load and speed
To move with efficiency, force must be dampened(eccentric) stabilized (isometric) and accelerated (concentric)
Integrated performance Paradigm
Proper Sprint mechanics
Foot and ankle straight ahead in dorsi flex position when it hits the ground. Knees straight, slight lean LPHC during acceleration. Head in line with LPHC and LPHC inline with legs
Acute variables for Balance stabilization
1-4 exercises, 1-3 sets,12-20reps,slow tempo rest 90
Acute variables for balance strength
0-4 exercises 2-3 sets 8-12 reps, medium tempo rest 60 s
Acute variables for balance power
0-2 exercises 2-3 sets 8-12 reps controlled 3-5 sec landing 60s rest
Name the phases of plyometric exercises
Eccentric, amortization, concentric
Progressive balane training parameters
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 closed Known to unknown
Move the body in one intended direction as fast as possible
Speed
of strides taken in given amt of time
Stride rate
Distance covered with each stride
Stride length
Stabilzation plyo variables
0-2 exercises 1-3 sets 5-8 reps Controlled holding landing 3-5 seconds 0-90 sec rest
Strength Plyo Variables
0-4 exercises 2-3 sets 8-10 reps medium tempo repeating 0-60 seconds
Power plyo Variable
0-2 exercises 2-3 sets 8-12 reps x/x/x 0-60 sec
SAQ training Power and Strength are both how many reps of each exercise
3-5
Strength and power SAQ.. How many sets
3-5
Stabilizalization SAQ- how many drills
4-6; limited horizontal and unpredictability
Strength SAQ How many drills
6-8;greater horizontal but limited unpredictability
Power SAQ how many drills
6-10; max horizontal and unpredictability
SAQ stabilzation drill
Cone shuffles, agility ladder drills
SAQ strength drills
Figure 8, 5-10-5, tdrill, box drill
SAQ power drills
Mod box drill, partner mirror drill
Involves little joint motion, establishes optimal landing mechanics, Coordination
Stabilization plyo
More dynamic, eccentric and concentic thru full ROM
Specificty, speed and neural demand may be progressed
Plyo strength
Involves entire muscle action spectrum and contraction velocity
Improves rate of force production, eccentric strengthm and reactive strength
Plyo power
Balance stabilization SL.. how many reps
6-10
Explain eccentric phase of a plyo movement
Increases muscle spindle activity by prestretching muscle before activity.Energy stored in elastic component of the muscle.. Much like stretching a rubber band
Explain to amortization phase of a plyo movement
Involves dynamic stabilization
Time between end of eccentric phase(loading deceleration) and the initiation of the concentric phase (unloading or force production phase)
Explain concentric phase of a plyo movement
Immediately after amortization phase
involves concentric contraction
Enhanced muscular performance
releasing a rubber band after its been stretched
