Chapter 7: Balance Training Concepts

Question 1

Neuromuscular efficiency

Answer 1

It is a neuromuscular system to allow the agonists, antagonists, synergists, stabilizers, and neutralizers to work together in all three planes of motion.

Question 2

Proprioception

Answer 2

Cumulative neural input to the CNS from all mechanoreceptors that sense position and limb movement

Question 3

Kinesthesia

Answer 3

conscious awareness of joint movement and position resulting from proprioceptive input.

Question 4

Mechanoreceptors

Answer 4

neural receptors embedded in connective tissue; convert mechanical distortions of the tissue into neural codes.

Question 5

Ruffini afferents

Answer 5

joint receptors mechanically sensitive to stress; activated during extreme extension and/or rotation.

Question 6

Paciniform afferents

Answer 6

widely distributed around joint capsule; sensitive to local compression and tensile loading

Question 7

Golgi afferents

Answer 7

in ligaments and menisci; high-threshold, slow-adapting; mechanically sensitive to tensile loads

Question 8

Nociceptors

Answer 8

afferents located in articular tissue; sensitive to mechanical deformation and pain

Question 9

Dynamic joint stabilization

Answer 9

the ability of a kinetic chain to stabilize a joint during movement.

Question 10

Multi-sensory condition

Answer 10

training environment that provides heightened stimulation to proprioceptors and mechanoreceptors.

Question 11

Controlled instability

Answer 11

training environment as unstable as can be safely controlled.

Question 12

Balance-stabilization exercises

Answer 12

little joint motion of the balance leg; used in Stabilization Level of OPT model

Question 13

Balance-strength exercises

Answer 13

Eccentric and concentric movement of the balance leg; full ROM; used in Strength Level of OPT model.

Question 14

Balance-power exercises

Answer 14

hopping from one foot to another, hopping on the same foot; requires optimal reactive joint stabilization; used in the Power Level of OPT model.

Question 15

BALANCE PROGRAM DESIGN PARAMETERS:

Stabilization

Answer 15

OPT Level: Stabilization
Phase(s): 1
Example Exercises: 1–4 Balance-stabilization:
Single-leg balance, Single-leg balance reach, Single-leg lift/chop.
Sets/Reps: 1–3 sets × 12–20 reps (or single-leg 6–10 ea.)
Tempo: Slow (4/2/1)
Rest: 0–90 s

Question 16

BALANCE PROGRAM DESIGN PARAMETERS:

Strength

Answer 16

OPT Level: Strength
Phase(s): 2, 3, 4
Example Exercises: 0–4 Balance-strength:
Single-leg squats, Single-leg Romanian deadlift,
Step-up to balance.
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: Medium (3/2/1 – 1/1/1)
Rest: 0–60 s

Question 17

BALANCE PROGRAM DESIGN PARAMETERS:

Power

Answer 17

OPT Level: Power
Phase(s): 5, 6
Example Exercises: 0–2 Balance-power
Single-leg hops. Single-leg box hop-ups. Single-leg box hop-downs
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: Controlled (hold landing position for 3–5 seconds)
Rest: 0–60 s

Question 18

BALANCE TRAINING PARAMETERS:

Exercise Selection

Answer 18

• Safe
• Progressive
• Systematic
• Proprioceptively challenging

Question 19

BALANCE TRAINING PARAMETERS:

Variables

Answer 19

• Plane of motion
• Range of motion
• Multi-sensory
• Type of resistance
• Body position
• Speed of motion
• Duration
• Frequency
• Amount of feedback