Module 4 Flashcards
CH 10, 11, 12
when the body is in equilibrium stationery, meaning no linear or angular movement is defined as…
Balance
the ability to move and change direction under various conditions without falling
dynamic balance
balance training is based on the individuals _______
limit of stability
The client limit stability is the distance outside the base of support that he/she can move without losing control of the center of gravity.
how often should balance training be performed to show the improvements?
10 mins a day, 3x/week for 4 weeks showed improvements in both static and dynamic ability
what environment must balance be in?
in multiplanar and in a proprioceptively enriched environment
balance does NOT work in isolation, it is both dynamic and static T/F
True!
what is the benefit of balance training?
protect the lower extremities from injuries/ankle sprains
improve lower extremities biomechanics
what is the systematic progression of proprioceptively challenge?
floor balance beam half foam roll foam pad balance disc wobble board BOSU ball
what kind of planes should the balance be trained in?
sagittal (front and back)
frontal plane (side to side)
transverse (rotation)
balance stabilization (phase 1)
involve little joint motion on the balance leg, must be stationary.
slow tempo
what are some exercises for balance stabilization?
single-leg balance
single-leg lift and chop
single-leg hip external/internal rotation
single-leg balance reach
list the variety body position for proprioceptive manipulation?
two legs/stable surface
single-leg/stable surface
two legs/unstable surface
single-leg/unstable surface
what clients would most likely use the two-leg stable surface?
elderly clients, and previously injured individuals.
balance strength (phase 2,3,4)
more dynamic, using eccentric and concentric on the balanced leg through a full ROM
medium tempo
what are some exercises for balance strength?
single-leg squat single-leg Romanian deadlifts single-leg squat touchdown MP step up to balance MP lunge to balance
balance power (phase 5)
develops proper deceleration
dynamic neuromuscular efficiency
relative joint stabilization
eccentric strength
using hopping motions
as fast as it can be controlled
what does ‘hopping’ and ‘jumping’ mean in NASM?
hopping means - one-foot
jumping means - both feet
what are some exercises for balance power?
multiplanar hop with stabilization
box hop-up with stabilization
box hop down with stabilization
are goals for hypertrophy and strength require balance training?
no, but it is recommended (phase 3, 4)
what are the progressive proprioceptive manipulation?
easy to hard simple to complex stable to unstable static to dynamic slow to fast two arms/leg to single/arms leg eyes opened to eyes closed known to unknown (cognitive task)
balance stabilization acute variables
1-3 sets
12-20 reps or 6-10 reps (SL)
slow tempo 4/2/1
balance strength acute variables
2-3 sets
8-12 reps
moderate tempo
balance power acute variables
2-3 sets
8-12 reps
fast as can be controlled (landing position hold 3-5 secs)
what is the other word that define plyo training?
reactive
a form of training in which the individuals react to the ground surface in such a way that they develop large than normal ground forces that can be used to project the body with greater velocity/speed of movement
plyometric training
what must an individual have BEFORE starting any plyo training?
core strength
joint stability
range of motion
balance efficiency
what kind of individuals may not be appropriate to reactive training?
individuals with SELECT chronic diseases or health/functional limitations.
exert maximal force output in a minimal amount of time
rate of force production
exercises that generate quick, powerful movements involving explosive concentric muscle contraction preceded by an eccentric muscle contraction
plyo (reactive) training
what are the three phases of plyo training?
eccentric phase (loading phase) amortization phase (transitioning phase) concentric phase (unloading phase)
what is another word for the eccentric phase?
cocky
eccentric phase (define)
increase muscle spindles by pre-stretching the muscle before activation
ex. stretching a rubberband - where loading energy is stored and ready for concentric.
amortization phase (define)
transition between eccentric (loading) and concentric (unloading) during plyo movements. The faster the switch, the more power the concentric action
concentric phase (define)
the unloading phase and involve concentric contraction. Example - releasing the rubber band after it was stretched.
what is the ultimate goal of plyo training?
decrease the reaction time of the muscle action spectrum
eccentric deceleration, isometric stabilization, concentric acceleration
requires the neuromuscular system to react quickly and efficiently after an eccentric muscle action to product a concentric action and impart necessary form in the appropriate direction
stretch-shortening cycle.
what are the plyo parameters?
wearing supportive shoes proper surface (grass field, basketball court or track)
plyo stabilization (phase 1)
involve little to joint motion
establish optimal landing and posture alignment
pause to stabilize
when landing, hold the position for 3-5 seconds in a controlled manner.
plyo stabilization exercises
squat jump with stabilization
box jump down with stabilization
box jump up with stabilization
multiplanar jump with stabilization
plyo strength (phase 2,3,4)
dynamic, more eccentric and concentric movement with rull ROM.
Improve dynamic joint stabilization, eccentric strength, rate of force production and REPETITIVE
not required for hypertrophy and maximal strength but recommended.
plyo strength exercises
squat jump
tuck jumps
butt kicks
power step up
plyo power (phase 5)
entire muscle action and contraction-velocity spectrums. improve the rate of force production, and EXPLOSIVE
maybe optional for power phase as it may include this already for resistance training
plyo power exercises
ice skater
single-leg power steps up
proprioceptive plyometrics.
plyo stabilization acute variables
1-3 sets
5-8 reps
hold landing for 3-5 secs
can clients in phase 1 do plyo?
ONLY if they have adequate core, balance and body strength
plyo strength acute variables
2-3 sets
8-10 reps repeating
plyo power acute variables
2-3 sets
8-12 reps explosive
distance covered divided by time
speed
stride rate & stride length
a short burst of movement that involves a change of movement direction, cadence or speed.
agility
refers to the ability to react to a stimulus and appropriately change the motion of the body
quickness
what does SAQ allow the client to do?
accelerate, decelerate, and dynamically stabilize the body in all planes of motion
the # of strides taken in a given amount of time
stride rate
the distance covered with each stride
stride length
what are the 2 sprint mechanics?
front-side mechanics
backside mechanics
front-side mechanics
TRIPLE FLEXION
movement of the lead leg
include ankle dorsiflexion, knee flexion, hip flexion and neutral pelvis
how do you improve front-side mechanics?
better stability, less braking forces, increase forward driving forces
backside mechanics
Plantarflexion, and extension
ankle plantarflexion, knee extension, hip extension, and neutral pelvis
how do you improve backside mechanics?
stronger push phase, knee/hip/glute contraction, and back arm drive.
SAQ should always follow a comprehensive warm-up protocol. T/F
TRUE
SAQ for youth
red light, green light
follow the snake
SAQ for weight loss
high intensity/short programs are more effective.
used circuit training with ropes, cones, and ladders.
drills, modfied drills and partner drills.
what is the primary focus for weight loss when using SAQ training?
keep HR elevated for more caloric expenditure AND intensity based on the client’s fitness ability.
SAQ for seniors
varied size cone/hurdle step over
stand up figure 8
what is the benefit of SAQ for seniors?
prevent a decrease in bone density and muscular power
loss of bone density due to aging phase, mostly in women
Osteopenia
What must the exercises be related to when doing SAQ training for seniors?
it must focus on individual needs for daily life such as standing, walking up the stairs, ground obstacles.
loss of skeletal muscle mass
scarpoenia
what is the success and safety of the SAQ program rely on ?
core, balance and reactive capabilities
define the SAQ stabilization and examples
4-6 drills with limited horizontal inertia and unpredictability
cone and ladders agility drills
define the SAQ strength and examples
6-8 drills allowing greater horizontal inertia some limited unpredictability
5-10-5, t drill, box drill, stand up to figure 8
define the SAQ power and examples
6-10 drills allow maximal horizontal inertia and unpredictability
modified box drill, partner mirror drills, and timed drills
SAQ stabilization acute variables
1-2 sets, 3-4 reps
SAQ strength acute variables
3-4 sets, 3-5 reps
SAQ power acute variables
3-5 sets, 3-5 reps
SAQ is an optional part of the program T/F
TRUE
another word for quickness
reaction time
