Module 4 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? 4
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
mproving 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
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
