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
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?
(Name 3)
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)
Fall Risk increased in elderly
* Primary risks: medication use,
environmental hazards (in home or outside), factors relating to aging (e.g., poor vision, poor
balance).
Aging might result in
(Name 6)
Aging……
* Concurrent bone (BMD) losses and increased Fracture Risk
* Osteoporosis
* ~90% of hip fractures are due to falls
* Lower strength + muscle mass
* Sarcopenia
* 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 3)
Training
If balance elements added: (Name 4)
What if you score low on a balance test??
- Practice the specific balance test items (specificity…)
- 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:
* Not a general:
Flexibility
* Definition: range of motion about a joint.
* It is determined by the muscle’s ability to lengthen, in addition to the structure of the joint, tendons, ligaments and temperature.
* Not a general “full body” characteristic (Joint specific).
Flexibility
Importance:
(Name 4)
Flexibility
Importance:
* Avoiding injuries (!!)
* Sport Performance
* And avoiding injury…
* 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)
* 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%
* Stretch/warm up before workout/game….
* 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 (Name 3)
Active vs. Passive ROM: (Name 2)
Static: (Name 4)
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
