Chapter 10 - Balance Training Concepts

Question 1

Maintaining Balance and Postural Control

Answer 1

Key to all functional movements

Question 2

Balance Definition

Answer 2

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

Question 3

Dynamic Balance

Answer 3

The ability to move and change directions under various conditions without falling
-Strongly influenced by other NM skills such as speed, endurance, flexibility, and strength

Question 4

Integrated Performance Paradigm

Answer 4

Shows that adequate force reduction and stabilization are required for optimal force production

Question 5

Maintenance of Balance

Answer 5

Is an integrated process requiring optimal muscular balance (length-tension and force-couple relationships), joint dynamics, and NM efficiency using visual, vestibular (inner ear), and proprioceptive inputs

Question 6

Kinetic Chain Imbalances

Answer 6

Can lead to altered balance and NM inefficiency

Question 7

Flawed Movement Patterns

Answer 7

decrease overall NM efficiency

Question 8

Effects of Joint Dysfunction

Answer 8

Muscle Inhibition -> joint injury -> swelling -> altered proprioception

Question 9

Injury and Balance

Answer 9

Muscle imbalances, joint dysfunctions, pain, and swelling can lead to altered balance

Question 10

Limit of Stability

Answer 10

The distance outside of the base of support that he or she can move into without losing control of their COG

Question 11

Balance and Limit of Stability

Answer 11

Balance training should stress an individual’s limit of stability to facilitate maximal sensory input to the CNS

Question 12

Balance Training and Injury Prevention

Answer 12

• Integrated injury prevention programs that included balance exercises in addition to plyometric or strength exercises greatly influenced the ability to improve lower extremity biomechanics
• Reduces rate of lower extremity injuries

Question 13

Balance Training Program

Answer 13

Balance training programs that are performed for at least 10 minutes a day, 3 times a week for 4 weeks appear to improve both static and dynamic ability

Question 14

Designing a Balance Training Program

Answer 14

Should be systematic and progressive

Question 15

Improving Balance and NM Efficiency

Answer 15

accomplished through repetitive exposure to a variety of multisensory conditions

Question 16

Main Goal of Balance Training

Answer 16

To continually increase the client’s awareness of his or her limit of stability by creating controlled instability

Question 17

3 Levels of Balance Training

Answer 17

Stabilization, strength, power

Question 18

Progress/Regressing

Answer 18

By changing the surface, visual condition, and body position or movement that the exercise requires

Question 19

Balance Stabilization Training

Answer 19

Involves little joint motion, designed to improve reflexive joint stabilization contractions to increase joint stability

Question 20

Sample Balance Stabilization Exercises

Answer 20

• SL balance
• SL balance reach
• SL hip internal and external rotation
• SL lift and chop
• SL throw and catch

Question 21

Balance Strength Training

Answer 21

Involve dynamic eccentric and concentric movement of the balance leg through a full ROM
-Designed to improve NM efficiency of the entire HMS

Question 22

Sample Balance Strength Exercises

Answer 22

• SL Squat
• SL squat touchdown
• SL RDL
• Multiplanar step-up to balance
• Multiplanar lunge to balance

Question 23

Balance Power Training

Answer 23

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 NM efficiency, and reactive joint stabilization

Question 24

Sample Balance Power Exercises

Answer 24

• Multiplanar hop with stabilization
• multiplanar SL box hop-up with stabilization
• Multiplanar SL box hop-down with stabilization