Chapter 17 - Balance Training Concepts Flashcards
After completing this deck, the fitness professional will be able to describe the scientific rationale for balance training, summarize the benefits of balance training, and employ methods to effectively execute, instruct, and cue various balance exercises. (18 cards)
An individual riding a bike is an example of what kind of balance?
Semi-dynamic
Semi-dynamic balance refers to times when the body seeks balance when stationary but the base of support is moving.
What three sense-based systems are needed for proper balance?
- Vision
- Vestibular (inner ear)
- Somatosensation (touch)
How does balance training bolster resistance to injury?
- Improves landing mechanics
- Improves performance
- Reduces risk of fall
- Improves physical performance and overall confidence doing activities
What is the goal of balance training exercises in the beginning phases of a client engaging in physical activity?
Improve reflexive muscle contractions to increase stability.
This is done by placing the body in an unstable environment such as a single leg stance with or without balance equipment.
Why is balance training important in rehabilitation settings?
- Improves performance during single-limb activities
- Improves proprioception
- Enhances rehabilitation outcomes in athletes with lower-body injuries
- Decreases the risk of falls
Define:
Proprioceptively Enriched Environment
An unstable yet controllable environment where unstable exercises are performed in a safe and controlled manner based upon a person’s movement patterns and conditioning.
How can you progress a single leg throw and catch?
- Increase weight
- Toss medicine ball from various heights and angles
- Increase distance between individuals
- Increase velocity of throw
Define:
Balance
The ability to maintain postural control.
True or False:
Assuming the participant has the proper balance and strength needed, heavy loads and balance equipment are safe to use together.
False
Heavy loads should never be used in conjunction with balance equipment due to safety concerns.
What is the scientific rationale for balance training?
- Performance enhancement
- Injury prevention
- Rehabilitation
An individual running on a grass field is an example of what kind of balance?
Dynamic
Dynamic balance refers to when the body seeks to maintain balance over an uneven and ever-changing limit of stability. The body needs to maintain balance when running through a grass field since most fields are uneven with holes and slight inclines.
An individual standing still on one foot is an example of what kind of balance?
Static
Static balance applies to situations where the body seeks postural control when in a stationary position.
Choose the correct answer:
Which of the following exercises would be appropriate for a client just beginning balance training:
a. Single leg squat
b. Single leg lift and chop
c. Single leg Romanian deadlift
d. Multiplanar step-up to balance
b. Single leg lift and chop
In the beginning stages of a balance program, the body should have a stable (and not moving) base in an unstable environment. Any activity that moves the lower body is considered a more advanced balance exercise.
What is the progression of balance equipment - starting with the floor?
- Floor
- Balance beam
- 1/2 foam roll
- Foam pad
- Balance disc
- Wobble board
Why is balance training important for performance?
- Improves static and dynamic balance
- Improves neuromuscular control of the lower body
- Improves balance after injury
- Improves lower body strength
- Improves agility
What are the three classifications of balance?
- Static
- Semi-dynamic
- Dynamic
Define:
Center of gravity
The midpoint of the body.
While the exact location may vary from person to person, the center of gravity is usually located in the trunk.
Which is harder - balancing with eyes open or closed?
Closed
The body uses visual feedback to balance. If that sense is taken away, the body has to rely on other senses more.
