Chapter 10- Balance Training Concepts Flashcards
1
Q
Balance-Stabilization (Level 1)
A
- Improve reflexive (automatic) joint stabilization
- Little to no joint motion
- Minimal movement in an unstable environment
- Single leg hip rotation
- Single leg balance reach
- Single leg throw and catch
- Single Leg balance
2
Q
Balance-Strength (Level 2)
A
- Eccentric and concentric movement of balance leg
- Isometric stabilization at end range of motion
- Single leg squat
- Single leg Romanian deadlift
- Single leg touchdown
- Multiplanar step up to balance
- Multiplanar lunge to balance
3
Q
Balance-Power (Level 3)
A
- Develops optimal deceleration abilities
- Dynamic neuromuscular efficiency
- High level reactive joint stabilization
- Trains high level of eccentric strength
- Multiplanar single leg box hop down with stabilization
- Multiplanar single leg box hop up with stabilization
- Multiplanar hop with stabilization
4
Q
Balance Training Program Design
-Stabilization-
A
OPT LEVEL: Stabilization Phases: 1 Exercise: Balance stabilization # of exercise: 1-4 Sets: 1-3 Reps: 12-20, 6-10 (SL) Tempo: slow Rest: 0-90 seconds
5
Q
Balance Training Program Design
-Strength-
A
OPT LEVEL: strength Phases: 2,3,4 Exercise: balance strength # of exercise: 0-4 Sets: 2-3 Reps: 8-12 Tempo: medium Rest: 0-60 seconds
6
Q
Balance Training Program Design
Power
A
OPT LEVEL: power Phases: 5 Exercise: balance power # of exercise: 0-2 Sets: 2-3 Reps: 8-12 Tempo: controlled (hold landing position for 3-5 seconds) Rest: 0-60 seconds
