Chapter 17

Question 1

Write down the parameters of balance training for proprioception while increasing intensity. Be able to list in order the body position progressions from Table 10.1.

Answer 1

Exercise Selection

Progressive
* Easy to hard
* Simple to complex
* Stable to unstable
* Static to dynamic
* Slow to fast
* Eyes open to eyes closed
* Known to unknown (cognitive task)
* Single task to dual task

Proprioceptively challenging:
* Floor
* Balance beam
* Half foam roll
* Foam pad
* Balance disc
* Wobble board

Variables

Planes of Motion
* Sagittal
* Frontal
* Transverse

Body position:
* Two leg/stable
* Single leg/stable
* Two leg/unstable
* Single leg/unstable

Question 2

What variables should we look at when choosing exercises for balance training?

Answer 2

The planes of motion are the first main variable. These are the sagittal, frontal, and transverse planes. The second variable is the position of the body. We have positions like the two-leg stable, single leg stable, two legs unstable, and the single leg unstable. Combining these variables allows for proper training progression.

Question 3

Write down all of the differences between balance and dynamic balance.

Answer 3

Balance: When the body is in equilibrium and stationery, meaning no linear or angular movement. An example is maintaining a handstand without falling.

• Dynamic balance: The ability to move and change directions under various conditions without falling. An example is running on uneven surfaces. This is influenced by other neuromuscular skills such as speed, endurance, flexibility, and strength.

Question 4

Write down and memorize the integrated performance paradigm.

Answer 4

The integrated performance paradigm shows that adequate force reduction and stabilization are required for optimal force production. The ability to reduce force at the right joint, at the right time and in the right plane of motion requires optimal levels of dynamic balance and neuromuscular efficiency.

Question 5

Personally, perform all of the balance training exercises.

Question 6

What are all of the steps for performing a multiplanar lunge to balance?

Answer 6

Multiplanar lunge to balance steps: Preparation
1. Stand with feet shoulder-width apart and pointing straight ahead. Hips should be in a neutral position.
2. Step forward with toes pointed straight ahead and knee directly over the toes.
3. Push off front of foot through heel onto the back leg and maintain balance on the back leg.
4. Repeat as instructed.
5. To progress, use the same process and lunge to the side (frontal plane) or turning
(transverse plane).
Note these important things regarding balance stabilization exercises:
*They involve no lower body joint movement in the stance leg position and help develop proper deceleration ability
*Balance power exercises include a “hop.”
*Balance strength exercises involve bending the knee or hip
*A quick regression of the lunge to balance is a step up to balance

Question 7

Discuss the preparation and the movement for the single-leg Romanian deadlift

Answer 7

Preparation:
1. Stand with the feet shoulder width and pointing ahead. Hips are neutral. Movement:
1. Lift one leg beside the balance leg.
2. Bend from the waist and slowly reach hand toward the toes of the balancing leg.
Stay with a neutral spine and don’t hunch.
3. Stand slowly upright with the abs and glutes.
4. Repeat the exercise as instructed.
Progressions:
1. Reach the knee
2. Reach the shin
3. Reach the foot