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 client’s 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 3 stabilization-balance exercises?
Single-leg balance, Single-leg balance reach, Single-leg lift and chop
What are 3 strength-balance exercises?
Single-leg squat, Single-leg romanian deadlift, Step-up to balance
What are 3 power-balance exercises?
Multiplanar hop with stabilization, Multiplanar single-leg box hop-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 2 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
Amortization 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 prestretching the muscle and storing potential energy before concentrically unloading
What are 3 stabilization-plyometric exercises?
Squat jump with stabilization, Box jump-up with stabilization, Box jump-down with stabilization
What are 4 strength-reactive exercises
Squat jump, Tuck jump, Butt kick, Power step-up
What are 3 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 3 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 3 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
The ability to react and change body position with maximum rate for force production, in all planes of motion, from all body positions, during functional activities
Quickness
The ability to move the body in one intended direction as fast as possible
Speed
Speed is the product of what?
Stride length and stride rate
What are the proper backside gait mechanics?
Ankle plantar flexion; knee extension; hip extension; neutral lumbar spine
What are the proper front side gait mechanics?
Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine
What are 2 ways SAQ training prevents injury?
Enhances ability to control eccentric force, improves structural integrity of connective tissue
What are 4 benefits of SAQ training for sedentary adults?
Weight loss, improved coordination, enhanced movement proficiency, and injury prevention
The primary function of SAQ training for seniors is to prevent decreases in what?
Bone density, coordinative ability, muscular power
What are the benefits of SAQ training for weight loss clients?
Increased intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure
Identify 6 SAQ ladder drills
One-in, two-in, side shuffle, in-in out-out, zig zag, Ali shuffle
Identify 4 SAQ cone drills
L.E.F.T. drill, T-drill, box drill, modified box drill
In what position should the ankles, knees, and hips be during the takeoff position of the squat jump?
The correct answer is: Flexion
Which of the following is a balance-strength exercise that requires an individual to lift one leg directly beside the balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg?
The correct answer is: Single-leg Romanian deadlift
When training for speed, agility, and quickness, the foot and ankle complex should be in which of the following positions when it hits the ground?
The correct answer is: Pointing straight ahead and dorsiflexed
Maintenance of which of the following is an integrated process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency using visual, vestibular, and proprioceptive inputs?
The correct answer is: Postural equilibrium
A personal trainer is working with a 65-year-old client who is sedentary. Which of the following SAQ drills would be appropriate for this client?
The correct answer is: Stand-up to figure 8
Ice skaters are an example of what type of exercise?
The correct answer is: Plyometric-power exercises
When selecting a balance exercise, which of the following is the most appropriate progression?
The correct answer is: Floor, balance beam, half foam roll, foam pad, balance disc
Which of the following exercises is a plyometric-power exercise?
The correct answer is: Proprioceptive plyometrics
A personal trainer is working with a client who is having trouble performing a single-leg balance on a foam pad. Which of the following balance training modalities is appropriate for this client?
The correct answer is: A half foam roll
During the butt kick exercise, a personal trainer notices a client arching his low back at the height of the jump. Which of the following muscle groups are most likely tight?
The correct answer is: Quadriceps
