Module 4 ( Ch.10 Balance, Ch.11 Plyometrics, Ch.12 SAQ)

Question 1

A training environment that is as unstable as can safely be controlled by individual

Answer 1

Controlled instability

Question 2

The ability to move and change directions under various conditions without falling

Answer 2

Dynamic balance

Question 3

Stresses a client’s limit of stability by training in a multiplanar proprioceptively enriched environment with appropriate progressions and technique

Answer 3

Balance training

Question 4

Efficient movement requires force reduction, isometric stabilization, and concentric force production

Answer 4

Integrated performance paradigm

Question 5

What are 3 stabilization-balance exercises ?

Answer 5

Single-leg Balance
Single-leg Balance reach
Single-leg lift and chop

Question 6

What are 3 strength-balance exercises ?

Answer 6

Single-leg squat
Single-leg Romanian deadlift
Step-up to balance

Question 7

What are 3 power-balance exercises ?

Answer 7

Multiplanar hop with Stabilization
Multiplanar single box hop with stabilization
Multiplanar single-leg box hop sown with stabilization

Question 8

What are 3 variables to progress or regress balance training ?

Answer 8

Standing surface
Visual condition (eyes open or closed)
Body position
Movement

Question 9

What are some body position progressions in balance training ?

Answer 9

Two-leg stable
Single-leg stable
Two-legs unstable
Single-leg unstable

Question 10

Exercise 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)

Answer 10

Reactive (plyometric) Training

Question 11

The eccentric phase of reactive exercise

Answer 11

Loading phase

Question 12

What are 2 primary adaptions of reactive training ?

Answer 12

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

Question 13

The phase of reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action

Answer 13

Amortization Phase

Question 14

The concentric phase of a reactive exercise

Answer 14

Unloading Phase

Question 15

What is the primary function of the loading phase of an eccentric exercise ?

Answer 15

Increase muscle spindles activity by prestretching the muscle and storing potential energy before concentrically unloading

Question 16

What are 3 stabilizations-plyometric exercises ?

Answer 16

Squat jump w/ Stabilization
Box jump-up with stabilization
Box jump-down with stabilization

Question 17

What are 4 strength-reactive exercises ?

Answer 17

Squat jump
Tuck jump
Butt kick
Power step-up

Question 18

What are 3 power-reactive exercises ?

Answer 18

Ice skaters
Single-leg power step up
Proprioceptive plyometrics

Question 19

How many reactive exercises are recommended for clients training in the Stabilization Endurance Phase ?

Answer 19

0-2

Question 20

What 3 things does a client need adequate levels of before progressing into reactive training ?

Answer 20

Total body strength Core strength

Balance

Question 21

The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain

Answer 21

Landing mechanics

Question 22

What are 3 goals of reactive-stabilization exercises ?

Answer 22

Optimal landing mechanics
Postural alignment
Reactive neuromuscular efficiency

Question 23

How long should the amortization phase be held during reactive- stabilization exercises ?

Answer 23

3-5 seconds

Question 24

The ability to accelerate, decelerate, stabilize and change direction quickly, while maintaining proper posture

Answer 24

Agility

Question 25

The ability to react and change body position with maximum rate for production, in all planes of motion, from all body positions, during functional activities

Answer 25

Quickness

Question 26

The ability to move the body in one intended direction as fast as possible

Answer 26

Speed

Question 27

Speed is the product of what ?

Answer 27

Stride length and Stride rate

Question 28

What are the proper backside gait mechanics ?

Answer 28

Ankle plantar flexion
Knee extension
hip extension
neutral lumbar spine

Question 29

What re the proper front side gait mechanics ?

Answer 29

Ankle dorsiflexion
Knee flexion
hip flexion
neutral lumbar spine

Question 30

What are 2 ways SAQ training prevents injury ?

Answer 30

Enhances ability to control eccentric force

Improve structural integrity of connective tissue

Question 31

What are 4 benefits of SAQ training for sedentary adults ?

Answer 31

Weight loss
improved coordination
enhanced movement proficiency
injury prevention

Question 32

The primary function of SAQ training for seniors is to prevent decreases in what ?

Answer 32

Bone density
Coordinative ability
Muscular power

Question 33

What are the benefits of SAQ training for weight loss clients ?

Answer 33

Increase intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure

Question 34

Identify 6 SAQ ladder drills

Answer 34

One-in
Two-in
Side shuffle
In-In out0out
zig zag
Ali shuffle

Question 35

Identify 4 SAQ cone drills

Answer 35

L.E.F.T drill
T-drill
box drill
modified box drill