Concepts Of Integrated Training (Balance, Reactive, SAQ) Flashcards
A training environment that is as unstable as can safely be controlled by an individual
Controlled instability
The ability to move and change directions under various conditions without falling
Dynamic balance
Stresses a clients limit of stability by training in a multiplanar proprioceptively enriched environment with appropriate progressions and technique
Balance training
Efficient movement requires force reduction, isometric stabilization, and concentric force production
Integrated performance paradigm
What are three stabilization-balance exercises
Single-leg balance, single-leg balance reach, single-leg lift and chop
What are three strength-balance exercises
Single-leg squat, single-leg Romanian deadlifts, step-up to balance
What are three power-balance exercises
Multiplanar hop with stabilization, Multiplanar single-leg box pop-up with stabilization, Multiplanar single-leg box hop-down with stabilization
What are 3 variables to progress or regress balance training
Standing surface, visual condition (eyes open or closed), body position and movement
What are some body position progressions in balance training
Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable
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)
Reactive (plyometric) training
The eccentric phase of a reactive exercise
Loading phase
What are two primary adaptations of reactive training
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
The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action
Amoritization phase
The concentric phase of a reactive exercise
Unloading phase
What is the primary function of the loading phase of an eccentric exercise
Increases muscle spindle activity by pre-stretching the muscle and storing potential energy before concentrically unloading
What are three stabilization-plyometric exercises
Squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization
What are four strength-reactive exercises
Squat jump, tuck jump, butt kick, power step-up
What are three power-reactive exercises
Ice skater, single-leg power step-up, proprioceptive plyometrics
How many reactive exercises are recommended for clients training in the stabilization endurance phase
0-2
What three things does a client need adequate levels of before progressing into reactive training
Total body strength, core strength, and balance
The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain
Landing mechanics
What are three goals of reactive-stabilization exercises
Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency
How long the amortization phase should be held during reactive-stabilization exercises
3-5 seconds
The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture
Agility
