Chapter 10 Balance Final Flashcards
What is the ability to move and change directions under various conditions without falling?
Dynamic Balance
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.
What phase and 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 phase and 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 phase and type 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
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)
Single-Leg Balance Reach
Balance Stabilization Exercise
Keep hips level and neutral
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 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
During the SINGLE-LEG LIFT AND CHOP what is an important safety technique?
Keep knee of the balance leg in line with the toes.
During the SINGLE LEG THROW AND CATCH what are 3 methods to increase the demand?
- Toss the ball and different heights and across the body
- Increase the distance between the two people
- Increase velocity of each throw
During MULTIPLANAR LUNGE TO BALANCE what is an important safety technique and why?
Make sure the stride length is not too large if one has tight hip flexors. This can force the spine into excessive extension increasing stress to the low back
Single-Leg Balance Reach
Balance Stabilization Exercise
Keep hips level and neutral
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 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 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-Down with Stabilization
Balance-Power Exercises
Keep knee in line with toes
Land as softly as possible.
