Chapter 10 - Balance Training Concepts Flashcards
Maintaining Balance and Postural Control
Key to all functional movements
Balance Definition
When the body is in equilibrium and stationary, meaning no linear or angular movement
Dynamic Balance
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
Integrated Performance Paradigm
Shows that adequate force reduction and stabilization are required for optimal force production
Maintenance of Balance
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
Kinetic Chain Imbalances
Can lead to altered balance and NM inefficiency
Flawed Movement Patterns
decrease overall NM efficiency
Effects of Joint Dysfunction
Muscle Inhibition -> joint injury -> swelling -> altered proprioception
Injury and Balance
Muscle imbalances, joint dysfunctions, pain, and swelling can lead to altered balance
Limit of Stability
The distance outside of the base of support that he or she can move into without losing control of their COG
Balance and Limit of Stability
Balance training should stress an individual’s limit of stability to facilitate maximal sensory input to the CNS
Balance Training and Injury Prevention
- 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
Balance Training Program
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
Designing a Balance Training Program
Should be systematic and progressive
Improving Balance and NM Efficiency
accomplished through repetitive exposure to a variety of multisensory conditions
Main Goal of Balance Training
To continually increase the client’s awareness of his or her limit of stability by creating controlled instability
3 Levels of Balance Training
Stabilization, strength, power
Progress/Regressing
By changing the surface, visual condition, and body position or movement that the exercise requires
Balance Stabilization Training
Involves little joint motion, designed to improve reflexive joint stabilization contractions to increase joint stability
Sample Balance Stabilization Exercises
- SL balance
- SL balance reach
- SL hip internal and external rotation
- SL lift and chop
- SL throw and catch
Balance Strength Training
Involve dynamic eccentric and concentric movement of the balance leg through a full ROM
-Designed to improve NM efficiency of the entire HMS
Sample Balance Strength Exercises
- SL Squat
- SL squat touchdown
- SL RDL
- Multiplanar step-up to balance
- Multiplanar lunge to balance
Balance Power Training
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
Sample Balance Power Exercises
- Multiplanar hop with stabilization
- multiplanar SL box hop-up with stabilization
- Multiplanar SL box hop-down with stabilization
