NASM Chapter 10 brainscape Flashcards
dynamic joint stabilization
The ability of the stabilizing muscles of a joint to produce optimum stabilization during functional, multiplanar movements.
multisensory condition
Training environment that provides heightened stimulation to proprioceptors and mechanoreceptors
controlled instability
Training environment that is as unstable as can safely be controlled by an individual.
stabilization (phase 1) acute variables
1-4 exercises 1-3 sets 12-20 reps (or single leg, 6-10 each) slow tempo (4/2/1) 0-90 sec rest
strength (phase 2,3, and 4) acute variables
0-4 exercises 2-3 sets 8-12 reps medium tempo (3/2/1-1/1/1) 0-60 sec rest
power (phase 5) acute variables
0-2 exercises 2-3 sets 8-12 reps controlled tempo (hold the landing position for 3-5 sec) 0-60 sec rest
integrated performance paradigm
shows that adequate (sufficient) force reduction and stabilization are required for optimal force production
key to functional movement
ability to maintain balance and postural control
Maintenance of postural equilibrium (or balance) is an integrated process requiring what?
optimal muscular balance (or length-tension relationships and force-couple relationships), joint dynamics (or arthrokinematics), and neuromuscular efficiency using visual, vestibular (inner ear), and proprioceptive inputs
what leads to abnormal joint stress?
combined effects of flawed movement patterns
joint dysfunction leads to
muscle inhibition, joint injury, swelling, altered proprioception
what results in disturbance in proprioception
interruption of sensory input from articular, ligamentous, and muscular mechanoreceptors to the central nervous system
An individual’s limit of stability
the distance outside of the base of support that person can move into without losing control of their center of gravity
An individual’s limit of stability must be stressed in:
multiplanar, proprioceptively enriched (unstable yet controlled) environment, using functional movement patterns to improve dynamic balance and neuromuscular efficiency
importance of selecting the proper movement pattern
Training functional movements in a proprioceptively enriched environment with appropriate progressions (floor, balance beam, half foam roll, foam pad, balance disc), correct technique, and at varying speeds facilitates maximal sensory input to the central nervous system
Balance and neuromuscular effciency are improved through what?
repetitive exposure to a variety of multisensory conditions
main goal of balance training
continually increase the client’s awareness of their limits of stability (or kinesthetic awareness) by creating controlled instability
what are progressions of safe controlled invironment
floor balance beam half foam roll foam pad balance disc
what is balance-stabilization designed for?
- to improve reflexive (automatic) joint stabilization contraction to increase joint stability
- does not involve much movement
samples of balance-stabilization exercises
— Single-leg balance — Single-leg balance reach — Single-leg hip internal and external rotation — Single-leg lift and chop — Single-leg throw and catch
balance-strength stabilization improves:
neuromuscular efficiency of the entire human movement system
balance-strength stabilization training
involves dynamic eccentric and concentric movement on the balance leg, through a full range of motion.
power-stabilization improves:
high level of eccentric strength, dynamic neromuscular efficiency, and reactive joint stabilization
balance-power stabilization is designed to:
develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position
