Concepts Of Integrated Training (Balance, Reactive, SAQ)

Question 1

A training environment that is as unstable as can safely be controlled by an individual

Answer 1

Controlled instability

Question 2

The ability to move and change directions under various conditions without falling

Answer 2

Dynamic balance

Question 3

Stresses a clients limit of stability by training in a multiplanar proprioceptively enriched environment with appropriate progressions and technique

Answer 3

Balance training

Question 4

Efficient movement requires force reduction, isometric stabilization, and concentric force production

Answer 4

Integrated performance paradigm

Question 5

What are three stabilization-balance exercises

Answer 5

Single-leg balance, single-leg balance reach, single-leg lift and chop

Question 6

What are three strength-balance exercises

Answer 6

Single-leg squat, single-leg Romanian deadlifts, step-up to balance

Question 7

What are three power-balance exercises

Answer 7

Multiplanar hop with stabilization, Multiplanar single-leg box pop-up with stabilization, Multiplanar single-leg box hop-down with stabilization

Question 8

What are 3 variables to progress or regress balance training

Answer 8

Standing surface, visual condition (eyes open or closed), body position and movement

Question 9

What are some body position progressions in balance training

Answer 9

Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable

Question 10

Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as bounding, hopping (single-leg) and jumping (two-leg)

Answer 10

Reactive (plyometric) training

Question 11

The eccentric phase of a reactive exercise

Answer 11

Loading phase

Question 12

What are two primary adaptations of reactive training

Answer 12

Increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance

Question 13

The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action

Answer 13

Amoritization phase

Question 14

The concentric phase of a reactive exercise

Answer 14

Unloading phase

Question 15

What is the primary function of the loading phase of an eccentric exercise

Answer 15

Increases muscle spindle activity by pre-stretching the muscle and storing potential energy before concentrically unloading

Question 16

What are three stabilization-plyometric exercises

Answer 16

Squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization

Question 17

What are four strength-reactive exercises

Answer 17

Squat jump, tuck jump, butt kick, power step-up

Question 18

What are three power-reactive exercises

Answer 18

Ice skater, single-leg power step-up, proprioceptive plyometrics

Question 19

How many reactive exercises are recommended for clients training in the stabilization endurance phase

Answer 19

0-2

Question 20

What three things does a client need adequate levels of before progressing into reactive training

Answer 20

Total body strength, core strength, and balance

Question 21

The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain

Answer 21

Landing mechanics

Question 22

What are three goals of reactive-stabilization exercises

Answer 22

Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency

Question 23

How long the amortization phase should be held during reactive-stabilization exercises

Answer 23

3-5 seconds

Question 24

The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture

Answer 24

Agility

Question 25

The ability to react and change body position with maximum rate of force production, in all planes of motion, from all body positions, during functional activities

Answer 25

Quickness

Question 26

The ability to move the body in one intended direction as fast as possible

Answer 26

Speed

Question 27

Speed is the product of what

Answer 27

Stride length and stride rate

Question 28

What are the proper backside gait mechanics

Answer 28

Ankle plantar flexion; knee extension; hip extension; neutral lumbar spine

Question 29

What are the proper frontside gait mechanics

Answer 29

Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine

Question 30

What are the proper front side gait mechanics

Answer 30

Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine

Question 31

What are two ways SAQ training prevents injury

Answer 31

Enhances ability to control eccentric force, improves structural integrity of connective tissue

Question 32

What are four benefits of SAQ training for sedentary adults

Answer 32

Weight loss, improved coordination, enhanced movement proficiency, and injury prevention

Question 33

The primary function of SAQ training for seniors is to prevent decreases in what

Answer 33

Bone density, coordinative ability, muscular power

Question 34

What are the benefits of SAQ training for weight loss clients

Answer 34

Increased intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure

Question 35

Identify 6 SAQ ladder drills

Answer 35

One-in, two-in, side shuffle, in-in out-out, zigzag, Ali shuffle

Question 36

Identify 4 SAQ cone drills

Answer 36

L.E.F.T drill, T-drill, box drill, modified box drill