Chapter 10, 11, 12 Flashcards
A training environment that is as unstable as can safely be controlled by an individual
Controlled instability
The ability to move and change directions under various conditions without falling
Dynamic balance
Stresses a clients limit of stability by training in a multi planar proprioceptively enriched environment with appropriate progressions and technique
Balance training
Efficient movement requires force reduction, isometric stabilization, and concentric force production
Integrated performance paradigm
What are 3 stabilization-balance exercises?
Single leg balance, single leg balance reach, single leg lift and chop
What are 3 strength balance exercises?
Single leg squat, single leg Romanian deadlift, step up to balance
What are 3 power balance exercises?
Multiplayer hop with stabilization, multiplayer single leg box hop up with stabilization, multiplayer single leg box hop down with stabilization
What are 3 variable to progress or regress balance training?
Standing surface, visual condition (eyes open or closed), body position and movement
What are some body position progressions in balance training?
Two leg stable, single leg stable, two legs unstable, single leg unstable
Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as founding, hopping (single leg) and jumping (two leg)
Reactive (plyometric) training
The eccentric phase of a reactive exercise
Loading phase
What are 2 primary adaptations of reactive training?
Increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance
The phase of a reactive exercises where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action
Amortization phase
The concentric phase of a reactive exercise
Unloading phase
What is the primary function of the loading phase of an eccentric exercise?
Increase muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading
What are 3 stabilization-plyometric exercises?
Squat jump with stabilization, box jump up with stabilization, box jump down with stabilization
What are 4 strength-reactive exercises?
Squat jump, tuck jump, butt kick, power step up
What are 3 power reactive exercises?
Ice skater, single leg power step up, proprioceptive plyometrics
How many reactive exercises are recommended for clients training in the Stabilization Endurance Phase?
0-2
What 3 things does a client need adequate levels of before progressing into reactive training?
Total body strength, core strength, and balance
The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain
Landing mechanics
What are 3 goals of reactive-stabilization exercises?
Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency
How long the amortization phase should be held during reactive-stabilization exercises?
3-5 seconds
The ability to accelerate, decelerate, stabilize and change direction quickly, while maintains proper posture
Agility
The ability to react and change body position with maximum rate for force production, in all planes of motion, from all body positions, during functional activities
Quickness
The ability to move the body in one intended direction as fast as possible
Speed
Speed is the product of what?
Stride length and stride rate
What are the proper backside gait mechanics?
Ankle plantar flexion; knee extensions; hip extension; neutral lumbar spine
What are the proper front side gait mechanics?
Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine
What are 2 ways SAQ training prevents injury?
Enhances ability to control eccentric force, improves structural integrity of connective tissue
What are 4 benefits of SAQ training for sedentary adults?
Weight loss, improved coordination, enhanced movement proficiency and injury prevention
The primary function of SAQ training for seniors is to prevent decreases in what?
Bone density, coordination ability, muscular power
What are the benefits of SAQ training for weight loss clients?
Increased intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure
Identify 6 SAQ ladder drills
One-in, two-in, side shuffle, in-in-out-out, zig zag, Ali shuffle
Identify 4 SAQ cone drills
L.E.F.T. Drill, T-drill, box drill, modified box drill
