Mar 24 Balance and Flexibility Flashcards
Balance: (Name 2)
Balance
* A state of equilibrium within the body
* Integration from sensory + motor + cognitive systems
- Sensory:
- Motor:
- Sensory: eyes, ears, muscles
(somatosensory) - Motor: muscle movement
Balance: 2 types
Static balance is the ability to hold a steady position.
* Example: handstand, standing on one leg or sitting on a fence
Dynamic balance is the ability to maintain equilibrium in motion.
* Example: tightrope walking, riding a bicycle, skating or snowboarding
Why is Balance Important?
Total medical expenditures for falls totaling:
Why is Balance Important?
Health
* Fall prevention (significant cost and morbidity associated with falls!)
Total medical expenditures for falls totaling $50 billion in the United States alone in 2015
Fall Risk increased in elderly
- Primary risks: (Name 3)
Primary risks:
* medication use
* environmental hazards (in home or outside)
* factors relating to aging (e.g., poor vision, poor balance).
Aging might result in: (3 things)
How to prevent falls:
Aging might result in:
* Concurrent bone (BMD) losses and increased Fracture Risk( ~90% of hip fractures are due to falls)
* Lower strength and muscle mass
* Sarcopenia and Osteoporosis
How to prevent falls:
* Strength & power training led
to fewer falls and longer independent functioning
Static (still-based)
(Name 3)
Dynamic (movement-based)
(Name 3)
Normative data:
Static (still-based)
* Single Leg Balance Test (CSEP)
* Eyes open + Eyes Closed
* Divers Stance + Stork Stand
Dynamic (movement-based)
* Y balance test
* Star Excursion Balance Test
* Balance Beam Test (# of misses)
Normative data
* Male vs. female
What if you score low on a balance test??
(Name 2)
Training
If balance elements added: (Name 4)
What if you score low on a balance test??
- Practice the specific balance test items (specificity) and Build relevant muscles
- Participate in activities which demand a high degree of balance
Training
If balance elements added,
- reduce total intensity/resistance
- Add instability (progressively….)
- Perform movements unilaterally (one side)
- Narrow base of support
Flexibility
* Definition: (2 things)
* Not a general:
Definition: range of motion about a joint.
- It depends on how well the muscles can stretch, plus the joint structure, tendons, ligaments, and even body temperature.
Not a general “full body” characteristic (Joint specific).
Flexibility
Importance:
(Name 3)
Flexibility
Importance:
* Avoiding injuries (!!)
* Sport Performance and Activities of Daily Living (i.e. washing your back, leaning over for tying your shoelaces)
* Function + independence!
Limitations of Flexibility
(Name 5)
Limitations of Flexibility
Mechanical / anatomical factors (skeleton) like bone structure and muscle bulk
Joint/Tissue Laxity
* Genetics (elastic properties?), hormones
* Injuries and disease - reduced tissue elasticity
* Too much flexibility could reduce the stability of a joint and increase the susceptibility to injury
Inactivity
Age:
* 6 – 18 increase
* 18 – 28 plateau
* 28 - 35 slight decline
* 35 + steeper decline
Temperature (achieved passively or actively):
* warming a joint to 113 F increases flexibility by 20%
* cooling a joint to 65°F decreases flexibility by 10-20%
Measurement of Flexibility
(Name 3)
Measurement of Flexibility
Goniometry (ROM)
* Modified protractor
Performance measures
* Sit and Reach – hamstring and lower back
* Back Scratch – shoulders
- Joint specific!
Stretching – Improving Flexibility
Active vs. Passive ROM:
Static: (3 things)
Dynamic: (Name 3)
Stretching – Improving Flexibility
Active vs. Passive ROM
* Active = voluntary movement
* Passive = partner/aid provides
additional force
Static
* Performed after warm-up or
after activity when you’re already warm
* Slow, static, passive (10-30sec)
* This type can improve flexibility.
Dynamic
* Performed during warm-up
* Movement-based ROM
activities (active movements)
* prepares for activity, increases
blood flow, raises muscle
temperature, and improves joint range of motion
