Chapter 10 - Balance Training Concepts Flashcards
Joint dysfunction leads to _____________ leands to ___________ leads to _______________ leads to altered ____________.
Muscle inhibition, joint injury, swelling, altered proprioception.
Put in order of progression: balance disc wobble board foam pad floor balance beam bosu ball half foan roll
Floor balance beam half foam roll foam pad balance disc wobble board bosu ball
Put body positions in order of progression: Two-legs/unstable Two-leg stable single-leg/unstable single-leg/stable
Two leg/stable
single leg/stable
two legs/unstable
one leg/unstable
not following the _____________ _____________ with balance exercises can cause movement compensations, and improper execution of the exercise, decreasing the effectiveness of the exercise and increasing the risk for __________
proper progression, injury
Single Leg Balance
Balance stabilization exercise
Single leg balance reach
balance stabilization exercise
Single leg hip rotation
balance stabilization exercise
Single leg lift and chop
balance stabilization exercise
single leg throw and catch
balance stabilization exercise
Single leg squat
balance strength exercise
single leg squat touchdown
balance strength exercise
single leg romanian deadlift
balance strength exercise
multiplanar step up balance
balance strength exercise
multiplanar hop with stabilization (all planes)
balance power
multiplanar single-leg box hop-up with stabilization
balance power
multiplanar single leg box hop-down with stabilization
balance power
single leg arm and leg motion
balance stabilization
single leg windmill
balance stabilization
single leg squat with cable assistance
balance strength
Reverse lunge to balance
balance strength
sinle leg proprioceptive hop with stabilization: sagittal plane
Balance Power
Single leg proprioceptive hop with stabilization: frontal plane
balance Power
single leg proprioceptive hop with stabilization: transverse plane
balance power
which Phase of the OPT model is balance stabilization appropriate for?
Phase 1
Which phase of the OPT model is balance strength appropriate for?
Phase 2,3,4
which phase of the OPT model is balance power training appropriate for?
Phase 5
Balance stabilization how mane exercises, sets, reps, at what tempo? and how much rest?
1-4 exercises, 1-3 sets, 12-20 reps (6-10 SL) slow tempo, 0-90s rest
Balance stremgth: no. of exercises, sets, reps, tempo, rest
0-4 exercises, 2-3 sets, 8-12 reps, medium tempo, 0-60s rest.
Balance power: no. of exercises, sets, reps, tempo, rest
0-2 exercises, 2-3 sets, 8-12 reps, controlled tempo holding landing position for 3-5 sec.), 0-60s rest.
