Module 4 ( Ch.10 Balance, Ch.11 Plyometrics, Ch.12 SAQ) Flashcards
A training environment that is as unstable as can safely be controlled by 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 box hop with stabilization
Multiplanar single-leg box hop sown with stabilization
What are 3 variables to progress or regress balance training ?
Standing surface
Visual condition (eyes open or closed)
Body position
Movement
What are some body position progressions in balance training ?
Two-leg stable
Single-leg stable
Two-legs unstable
Single-leg unstable
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)
Reactive (plyometric) Training
The eccentric phase of reactive exercise
Loading phase
What are 2 primary adaptions of reactive training ?
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
The phase of 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 ?
Increase muscle spindles activity by prestretching the muscle and storing potential energy before concentrically unloading
What are 3 stabilizations-plyometric exercises ?
Squat jump w/ 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 skaters
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
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 ?
Optimal landing mechanics
Postural alignment
Reactive neuromuscular efficiency
How long should the amortization phase be held during reactive- stabilization exercises ?
3-5 seconds
The ability to accelerate, decelerate, stabilize and change direction quickly, while maintaining proper posture
Agility
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
Quickness
The ability to move the body in one intended direction as fast as possible
Speed
Speed is the product of what ?
Stride length and Stride rate
What are the proper backside gait mechanics ?
Ankle plantar flexion
Knee extension
hip extension
neutral lumbar spine
What re the proper front side gait mechanics ?
Ankle dorsiflexion
Knee flexion
hip flexion
neutral lumbar spine
What are 2 ways SAQ training prevents injury ?
Enhances ability to control eccentric force
Improve structural integrity of connective tissue
What are 4 benefits of SAQ training for sedentary adults ?
Weight loss
improved coordination
enhanced movement proficiency
injury prevention
The primary function of SAQ training for seniors is to prevent decreases in what ?
Bone density
Coordinative ability
Muscular power
What are the benefits of SAQ training for weight loss clients ?
Increase intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure
Identify 6 SAQ ladder drills
One-in Two-in Side shuffle In-In out0out zig zag Ali shuffle
Identify 4 SAQ cone drills
L.E.F.T drill
T-drill
box drill
modified box drill