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NASM-CPT > Chapter 10: Balance Training Concepts > Flashcards

Chapter 10: Balance Training Concepts Flashcards

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1
Q

balance

A

when the body is in equilibrium and stationary, meaning no linear or angular movement

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2
Q

dynamic balance

A

the ability to move and change directions under various conditions without falling

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3
Q

what is a key to all functional movements?

A

the ability to maintain balance and postural control

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4
Q

what neuromuscular skills is dynamic balance strongly influenced by?

A
  • speed
  • endurance
  • flexibility
  • strength
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5
Q

true or false: adequate force reduction and stabilization are required for optimal force production

A

TRUE

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6
Q

what is required to reduce force at the right joint, at the right time, in the right plane of motion?

A

optimal levels of dynamic balance and neuromuscular efficiency

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7
Q

what is poor balance associated with?

A

injury risk

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8
Q

what is balance dependent on?

A

both internal and external factors to maintain the body’s center or gravity over its base of support

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9
Q

true of false: balance is only a static process

A

FALSE

-balance is also a dynamic process involving multiple neurologic pathways

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10
Q

maintenance of postural equilibrium (or balance) is an integrated process requiring what?

A
  • optimal muscular balance (or length-tension and force-couple relationships)
  • joint dynamics (or athrokinetmatics)
  • neuromuscular efficiency using visual, vestibular (inner ear), and proprioceptive inputs
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11
Q

what can specific kinetic chain imbalances (such as altered length-tension relationships, force-couple relationships, and arthrokinetamtics) lead to?

A

altered balance and neuromuscular inefficiency

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12
Q

alterations in the kinetic chain before, during, or after exercise can further affect what?

A

movement quality, which can bring about flawed movement patterns

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13
Q

what do flawed movement patterns alter? what does this result in?

A
  • the firing order of the muscles activated

- this disturbs specific functional movement patterns and decreases neuromuscular efficiency

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14
Q

prime movers may be ___ to activate

A

slow

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15
Q

synergists and stabilizers substitute and become ____ (synergistic dominance)

A

overactive

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16
Q

what do the combined effects of flawed movement patterns lead to?

A

abnormal joint stress, which affects the structural integrity of the kinetic chain and may lead to pain and joint dysfunction, and further decrease neuromuscular efficiency

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17
Q

what does joint dysfunction create?

A

muscle inhibition

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18
Q

what does joint dysfunction lead to?

A
  • joint injury
  • swelling
  • interruption of sensory input from articular, ligamentous, and muscular mechanoreceptors to the CNS, which results in a clinically evident disturbance in proprioception
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19
Q

sensory feedback to the CNS is altered after what?

A
  • ankles sprains
  • ligamentous injuries to the knee
  • low-back pain
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20
Q

what percentage of the adult US population will experience an episode of low-back pain at some point in their lives?

A

80%

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21
Q

an estimated of how many ACL injuries occur annually in the US?

A

80,000-100,000

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22
Q

an estimated of how many doctor visits occur annually for foot and ankle problems in the US?

A

11 million

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23
Q

what should balance training stress?

A

an individual’s limit of stability (or balance threshold)

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24
Q

what is an individual’s limit of stability?

A

the distance outside of the base of support that he or she can move into without losing control of his or her center of gravity

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25
Q

what type of environment should an individual’s limit of stability be stressed in?

A

a multiplanar, proprioceptively enriched (unstable yet controlled) environment, using functional movement patterns to improve dynamic balance and neuromuscular efficiency

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26
Q

what helps to facilitate maximal sensory input to the CNS (resulting in the selection of the proper movement pattern)?

A

training functional movements in a proprioceptively enriched environment with appropriate progressions, correct technique, and at varying speeds

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27
Q

what kind of training programs are personal trainers encouraged to implement in order to develop consistent, long-term changes in their clients?

A
  • progressive

- systematic

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28
Q

true or false: traditional training programs challenge the proprioceptive mechanisms of the human movement system

A

FALSE
-traditional training program designs often result in an incomplete training program, which does not challenge the proprioceptive mechanisms of the human movement system

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29
Q

how does balance training fill the gap left by traditional training?

A

by focusing on functional movement patterns in a multisensory, unstable environment

30
Q

what is the design and implementation of balance exercises into a training program critical for?

A

developing, improving, and restoring the synergy and synchronicity of muscle firing patterns required for dynamic balance and optimal neuromuscular efficiency

31
Q

how is balance training used to help prevent lower extremity injuries?

A

by improving balance ability in many types of individuals including those who are healthy and physically active

32
Q

true or false: balance exercises have shown promise in reducing the rate of ACL injuries

A

TRUE

33
Q

true or false: integrated injury prevention programs that include balance exercises in addition to plyometric or strength exercises greatly influenced the ability to improve lower extremity biomechanics

A

TRUE

34
Q

balance training programs that are performed for how long appear to improve both static and dynamic balance ability?

A

at least 10 minutes a day, 3 times per week for 4 weeks

35
Q

what must balance training exercises be?

A

systematic and progressive

36
Q

balance and neuromuscular efficiency are improved through what?

A

repetitive exposure to a variety of multisensory conditions

37
Q

balance training parameters - exercise selection

A
  • safe
  • progressive
  • proprioceptively challenging
38
Q

balance training parameters - variables

A
  • plane of motion

- body position

39
Q

what is the main goal of balance training?

A

to continually increase the client’s awareness of his or her limit of stability (or kinesthetic awareness) by creating controlled instability

40
Q

example of systematic progression in balance training

A

floor > balance beam > ham foam roll > foam pad > balance disc

41
Q

what can happen if you do not follow the proper progression for a balance exercise?

A

movement compensations and improper execution of the exercise, which can decrease the effectiveness of the exercise and increase the risk for injury

42
Q

all three balance levels can be progressed or regressed by changing what?

A
  • surface
  • visual condition
  • body position or movement that the exercise requires
43
Q

how do surfaces change in difficulty?

A

as an individual moves from stable surfaces (floor) to unstable surfaces (e.g., half foam roll, foam pad, balance disc)

44
Q

true or false: keeping the eyes open during an exercise is easier than having the eyes closed or moving the head around to look at various objects or performing a cognitive task simultaneously

A

TRUE

45
Q

moving what parts of the body can make a balance exercise more challenging?

A

the contralateral limb, trunk, or arms

46
Q

true or false: caution should be used to change one variable at a time

A

TRUE

47
Q

balance-stabilization exercises

A
  • involve 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
48
Q

what are balance-stabilization exercises designed to do?

A

improve reflexive (automatic) joint stabilization contractions to increase joint stability

49
Q

examples of balance-stabilization exercises

A
  • single-leg balance
  • single-leg balance reach
  • single-leg hip internal and external rotation
  • single-leg lift and chop
  • single-leg throw and catch
50
Q

single-leg balance technique

A

make sure the gluteal musculature of the balance leg remains contracted while performing this and all exercises to help stabilize the lower extremity

51
Q

single-leg balance reach progression

A

reach the floating leg to the side of the body and then reaching behind the body

52
Q

single-leg hip rotation technique

A

make sure to rotate through the hip of the balance leg versus the spine - this will enhance control of the lumbo-pelvic-hip complex

53
Q

balance exercise technique tips

A
  • when performing balance exercises, make sure the knee of the balance leg always stays in line with the toes
  • keep the hips level when performing balance exercises - this will decrease stress to the lumbo-pelvic-hip complex
54
Q

single-leg throw and catch progression

A

there are several methods increase the demand of this exercise:

  • trainer can toss the medicine ball at various heights across the body
  • increase the distance between both individuals
  • increase velocity of each throw
55
Q

balance-strength exercises

A
  • involve dynamic eccentric and concentric movement of the balance leg, through a full range of motion
  • movements require dynamic control in mid-range of motion, with isometric stabilization at the end-range of motion
56
Q

what is progressed in the balance-strength exercises?

A

the specificity, speed, and neural demand of each exercise

57
Q

what are balance-strength exercises designed to do?

A

to improve the neuromuscular efficiency of the entire human movement system

58
Q

examples of balance-strength exercises

A
  • single-leg squat
  • single-leg squat touchdown
  • single-leg Romanian deadlift
  • multiplanar step-up to balance
  • multiplanar lunge to balance
59
Q

single-leg squat technique

A

make sure the knee always stays in line with the toe and it does not move inside or outside the second and third toe - this will decrease stress to the knee

60
Q

single-leg squat touchdown and single leg Romanian deadlift progression

A
  1. reach to the knee
  2. reach to the shin
  3. reach to the foot
61
Q

multiplanar step-up to balance technique

A

make sure at the end position that the balance leg’s hip is in full extension for maximal recruitment of the gluteal musculature

62
Q

multiplanar step-up to balance progression

A

use the same process but step up from the side (frontal plane) or turn 90 degrees (transverse plane)

63
Q

multiplanar lunge to balance technique

A

when performing a lunge, make sure the stride length is not too large, particularly if one has tight hip flexors - this can force the spine into excessive extension, increasing stress to the low back

64
Q

what are balance-power exercises designed to develop?

A
  • proper deceleration ability to move the body from a dynamic state to a controlled stationary position
  • high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization
65
Q

examples of balance-power exercises

A
  • multiplanar hop with stabilization
  • multiplanar single-leg box hop-up with stabilization
  • multiplanar single-leg box hop-down with stabilization
66
Q

balance-power exercise technique

A
  • make sure the landing is soft (quiet) to ensure efficient acceptance of the forces through the tissues
  • keep the knee in line with the second and third toes
67
Q

balance-power exercise progressions

A

use the same format to hop in the frontal and transverse planes

68
Q

balance-stabilization exercises - acute variables

A
  • number of exercises: 1-4
  • sets: 1-3
  • reps: 12-20, 6-10 (SL)
  • tempo: slow
  • rest: 0-90s
69
Q

balance-strength exercises - acute variables

A
  • number of exercises: 0-4
  • sets: 2-3
  • reps: 8-12
  • tempo: medium
  • rest: 0-60s
70
Q

balance-power exercises - acute variables

A
  • number of exercises: 0-2
  • sets: 2-3
  • reps: 8-12
  • tempo: controlled (hold landing position for 3-5s)
  • rest: 0-60s

NASM-CPT (21 decks)

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