Chapter 10 Balance Flashcards
What is when the body is in equilibrium and stationary, meaning no linear or angular movement?
Balance
Give an example of balance.
Maintain and handstand without falling over
What is the ability to move and change directions under various conditions without falling?
Dynamic Balance
Give an example of dynamic balance.
Running on uneven surfaces
DYNAMIC balance is strongly influenced by OTHER NEUROMUSCULAR SKILLS such as ____, ____, ____, and ____.
- Speed
- Endurance
- Flexibility
- Strength
Maintenance of postural equilibrium (balance) is an integrated process requiring _______, and ______ using _____.
- Muscle Balance (length-tension relationships and force-couple relationships)
- Joint Dynamics (Arthrokinematics)
- Neuromuscular Efficiency using visual, vestibular (inner ear), and proprioceptive inputs.
Adequate force reduction (eccentric) and stability are required for optimal force production (concentric). (The ability to reduce force at the right joint, at the right time, and in the right plane of motion requires optical levels of dynamic balance and neuromuscular efficiency.
What is this called?
The Integrated Performance Paradigm
Alterations in the kinetic chain before, during or after exercise can further affect movement quality and bring about flawed movement patterns. List 5 ways it can affect the body. (extra credit)
- Alters the FIRING ORDER of the muscles activated
- Disturbs specific FUNCTIONAL MOVEMENT PATTERNS
- Decreases NEUROMUSCULAR EFFICIENCY
- PRIME MOVERS may be SLOW TO ACTIVATE 5. SYNERGISTS and stabilizers SUBSTITUTE and become OVERACTIVE (synergistic dominance)
Describe the progression of effects from joint dysfunction (4).
Joint Dysfunction –>
Muscle Inhibition –>
Joint Injury –>
Swelling –>
Altered Proprioception (interruption of sensory input from articular, ligamentous and muscular mechanreceptors to the CNS) (like with ankle sprains, ligamentous injuries to the knee, and low back pain). **CHRIS**
What is another name for Limit of stability?
-Balance Threshold
–The DISTANCE OUTSIDE of the BASE OF SUPPORT that he/she can move into WITHOUT LOSING CONTROL of his/her center of gravity.
List 2 requirements for balance training.
- Must be stressed in multiplanar, proprioceptively enriched environment.
- Must use functional movement patterns to improve dynamic balance and neuromuscular efficiency.
What is a benefit of balance training for health?
Reduces the rate of ankle sprains and other lower extremity injuries.
Static and Dynamic Balance Ability may improve if …
- Performed for at least 10 minutes a day
- 3x/week
- For 4 weeks
What is the main goal of a balance training program?
To continually increase AWARENESS of his/her LIMIT OF STABILITY (or kinesthetic awareness) by creating controlled instability.
List 3 ways to create progressions for balance training. (only change one variable at a time)
- Change Surface - from stable (floor) to unstable (half foam roll, foam pad, balance disc)
- Visual Condition - eyes open (easier) eyes closed or moving head around to look at various object or performing cognitive tasks simultaneously (harder).
- Body Position / Movement - moving the contralateral limb, trunk or arms. or standing on one leg versus two.
What type of exercise involves little joint motion. The body is placed in unstable environments so it learns to react by contracting the right muscles at the right time to maintain balance. Designed to improve reflexive (automatic) joint stabilization.
Balance-Stabilization Exercises
What type of exercise has dynamic eccentric and concentric movement of the balance leg through a full range of motion? Movements require dynamic control in mid-range of motion and isometric stabilization at the end-range of motion. Specificity, speed, and neural demand of each exercise are progressed in this level. Designed to improve the neuromuscular efficiency of the ENTIRE HMS.
Balance-STRENGTH exercises
What tye of exercise is designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position as well as high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization.
Balance-POWER exercises
Not following the proper progression during balance training can cause what two things?
- Movement compensations
- Increased risk for injury
What is an important technique during the SINGLE LEG BALANCE exercise and why?
Contract gluteals to stabilize lower extremity
During all balance-power exercises what are two important safety technique and why?
- Make sure the landing is soft (quiet)
- Keep the knee in line with the 2nd and 3rd toes To ensure efficient acceptance of forces through the tissues
In balance power exercises what should the tempo be like?
Controlled, holding the landing position for 3-5 seconds
What is the number balance exercises one should perform in each level of the OPT model?
Stabilization- 1-4
Strength- 0-4 (It does not fit some client goals like hypertrophy)
Power- 0-2 (Dynamic stretches have a balance component)
What is the systematic progression of balance exercises?
Single-Leg Balance Reach
Balance Stabilization Exercise
Keep hips level and neutral
Single-Leg Hip Roatation
Balance Stabilization Exercise
Rotate through hips not the spine
Single-leg Lift and Chop
Balance Stabilization Exercise
Keep knee of stable leg in line with toes
Single-Leg Throw and Catch
Balance Stabilization Exercise
Alter the demand by changing the direction of the throw, the distance, or the speed
Single-Leg Squat
Balance-Strength Exercises
Keep knee in line iwht the 3rd and 2nd toe
Single-Leg Squat Touchdown
Balance-Strength Exercises
Single-Leg Romanian Deadlift
Balance-Strength Exercises
Keep the spine in neutral, use abs and glutes to stand upright
Multiplanar Step-Up to Balance
Balance-Strength Exercises
Fully extend the balance leg’s hip for maximal glut recruitment when on the box
Multiplanar Lunge to Balance
Balance-Strength Exercises
Toes pointed straight.
Knees over the foot.
Push off with your heal when returning to center.
Don’t make the stride too long that it causes excessive hip extension.
Multiplanar Hop with Stabilization (Sagittal, Frontal, and Transverse)
Balance-Power Exercises
Jump forward and back, SWITCHING LEGS during the jump. Then side and back, than turn 90 degrees in the hop.
Make sure the landing is soft
Keep knee in line with the 2nd and 3rd toes
Multiplanar Single-Leg Box Hop-Up with Stabilization
Balance-Power Exercises
Hop onto a box without switching legs, from the front, side, and rotating 90 degrees.
Multiplanar Single-Leg Box Hop-Down with Stabilization
Balance-Power Exercises
Keep knee in line with toes and land as softly as possible.
Single-Leg Balance Reach
Balance Stabilization Exercise
Keep hips level and neutral
Single-Leg Hip Roatation
Balance Stabilization Exercise
Rotate through hips not the spine
Single-leg Lift and Chop
Balance Stabilization Exercise
Keep knee of stable leg in line with toes
Single-Leg Throw and Catch
Balance Stabilization Exercise
Alter the demand by changing the direction of the throw, the distance, or the speed
Single-Leg Squat
Balance-Strength Exercises
Keep knee in line with the 3rd and 2nd toe
Single-Leg Squat Touchdown
Balance-Strength Exercises
Single-Leg Romanian Deadlift
Balance-Strength Exercises
- Keep the spine in neutral,
- Use abs and glutes to stand upright
Multiplanar Step-Up to Balance
Balance-Strength Exercises
Fully extend the balance leg’s hip for maximal glut recruitment when on the box
Multiplanar Lunge to BalanceBalance
-Strength Exercises
Toes pointed straight.
Knees over the foot.
Push off with your heal when returning to center.
Don’t make the stride too long that it causes excessive hip extension.
Multiplanar Hop with Stabilization (Sagittal, Frontal, and Transverse)Balance-Power Exercises
Jump forward and back, switching legs during the jump. Then side and back, than turn 90 degrees in the hop.
Make sure the landing is soft
Keep knee in line with the 2nd and 3rd toes
Multiplanar Single-Leg Box Hop-Up with Stabilization
Balance-Power Exercises
Hop onto a box without switching legs, from the front, side, and rotating 90 degrees.
Multiplanar Single-Leg Box Hop-Down with Stabilization
Balance-Power Exercises
Keep knee in line with toes
Land as softly as possible.
