Chapter 10 - Balance Training Concepts

Question 1

Joint dysfunction leads to _____________ leands to ___________ leads to _______________ leads to altered ____________.

Answer 1

Muscle inhibition, joint injury, swelling, altered proprioception.

Question 2

Put in order of progression:
balance disc
wobble board
foam pad
floor
balance beam
bosu ball
half foan roll

Answer 2

Floor
balance beam
half foam roll
foam pad
balance disc
wobble board
bosu ball

Question 3

Put body positions in order of progression:
Two-legs/unstable
Two-leg stable
single-leg/unstable
single-leg/stable

Answer 3

Two leg/stable
single leg/stable
two legs/unstable
one leg/unstable

Question 4

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 __________

Answer 4

proper progression, injury

Question 5

Single Leg Balance

Answer 5

Balance stabilization exercise

Question 6

Single leg balance reach

Answer 6

balance stabilization exercise

Question 7

Single leg hip rotation

Answer 7

balance stabilization exercise

Question 8

Single leg lift and chop

Answer 8

balance stabilization exercise

Question 9

single leg throw and catch

Answer 9

balance stabilization exercise

Question 10

Single leg squat

Answer 10

balance strength exercise

Question 11

single leg squat touchdown

Answer 11

balance strength exercise

Question 12

single leg romanian deadlift

Answer 12

balance strength exercise

Question 13

multiplanar step up balance

Answer 13

balance strength exercise

Question 14

multiplanar hop with stabilization (all planes)

Answer 14

balance power

Question 15

multiplanar single-leg box hop-up with stabilization

Answer 15

balance power

Question 16

multiplanar single leg box hop-down with stabilization

Answer 16

balance power

Question 17

single leg arm and leg motion

Answer 17

balance stabilization

Question 18

single leg windmill

Answer 18

balance stabilization

Question 19

single leg squat with cable assistance

Answer 19

balance strength

Question 20

Reverse lunge to balance

Answer 20

balance strength

Question 21

sinle leg proprioceptive hop with stabilization: sagittal plane

Answer 21

Balance Power

Question 22

Single leg proprioceptive hop with stabilization: frontal plane

Answer 22

balance Power

Question 23

single leg proprioceptive hop with stabilization: transverse plane

Answer 23

balance power

Question 24

which Phase of the OPT model is balance stabilization appropriate for?

Answer 24

Phase 1

Question 25

Which phase of the OPT model is balance strength appropriate for?

Answer 25

Phase 2,3,4

Question 26

which phase of the OPT model is balance power training appropriate for?

Answer 26

Phase 5

Question 27

Balance stabilization how mane exercises, sets, reps, at what tempo? and how much rest?

Answer 27

1-4 exercises, 1-3 sets, 12-20 reps (6-10 SL) slow tempo, 0-90s rest

Question 28

Balance stremgth: no. of exercises, sets, reps, tempo, rest

Answer 28

0-4 exercises, 2-3 sets, 8-12 reps, medium tempo, 0-60s rest.

Question 29

Balance power: no. of exercises, sets, reps, tempo, rest

Answer 29

0-2 exercises, 2-3 sets, 8-12 reps, controlled tempo holding landing position for 3-5 sec.), 0-60s rest.