NASM Chapter 10 brainscape

Question 1

dynamic joint stabilization

Answer 1

The ability of the stabilizing muscles of a joint to produce optimum stabilization during functional, multiplanar movements.

Question 2

multisensory condition

Answer 2

Training environment that provides heightened stimulation to proprioceptors and mechanoreceptors

Question 3

controlled instability

Answer 3

Training environment that is as unstable as can safely be controlled by an individual.

Question 4

stabilization (phase 1) acute variables

Answer 4

1-4 exercises 1-3 sets 12-20 reps (or single leg, 6-10 each) slow tempo (4/2/1) 0-90 sec rest

Question 5

strength (phase 2,3, and 4) acute variables

Answer 5

0-4 exercises 2-3 sets 8-12 reps medium tempo (3/2/1-1/1/1) 0-60 sec rest

Question 6

power (phase 5) acute variables

Answer 6

0-2 exercises 2-3 sets 8-12 reps controlled tempo (hold the landing position for 3-5 sec) 0-60 sec rest

Question 7

integrated performance paradigm

Answer 7

shows that adequate (sufficient) force reduction and stabilization are required for optimal force production

Question 8

key to functional movement

Answer 8

ability to maintain balance and postural control

Question 9

Maintenance of postural equilibrium (or balance) is an integrated process requiring what?

Answer 9

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

Question 10

what leads to abnormal joint stress?

Answer 10

combined effects of flawed movement patterns

Question 11

joint dysfunction leads to

Answer 11

muscle inhibition, joint injury, swelling, altered proprioception

Question 12

what results in disturbance in proprioception

Answer 12

interruption of sensory input from articular, ligamentous, and muscular mechanoreceptors to the central nervous system

Question 13

An individual’s limit of stability

Answer 13

the distance outside of the base of support that person can move into without losing control of their center of gravity

Question 14

An individual’s limit of stability must be stressed in:

Answer 14

multiplanar, proprioceptively enriched (unstable yet controlled) environment, using functional movement patterns to improve dynamic balance and neuromuscular efficiency

Question 15

importance of selecting the proper movement pattern

Answer 15

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

Question 16

Balance and neuromuscular effciency are improved through what?

Answer 16

repetitive exposure to a variety of multisensory conditions

Question 17

main goal of balance training

Answer 17

continually increase the client’s awareness of their limits of stability (or kinesthetic awareness) by creating controlled instability

Question 18

what are progressions of safe controlled invironment

Answer 18

floor
balance beam
half foam roll
foam pad
balance disc

Question 19

what is balance-stabilization designed for?

Answer 19

• to improve reflexive (automatic) joint stabilization contraction to increase joint stability
• does not involve much movement

Question 20

samples of balance-stabilization exercises

Answer 20

— Single-leg balance 
— Single-leg balance reach 
— Single-leg hip internal and external rotation
— Single-leg lift and chop
— Single-leg throw and catch

Question 21

balance-strength stabilization improves:

Answer 21

neuromuscular efficiency of the entire human movement system

Question 22

balance-strength stabilization training

Answer 22

involves dynamic eccentric and concentric movement on the balance leg, through a full range of motion.

Question 23

power-stabilization improves:

Answer 23

high level of eccentric strength, dynamic neromuscular efficiency, and reactive joint stabilization

Question 24

balance-power stabilization is designed to:

Answer 24

develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position

Question 25

examples of balance-power exercises

Answer 25

• multi-planar hop with stabilization (sagittal, frontal, and transverse)
• multi-planar single leg box hop-up with stabilization
• multi-planar single leg box hop-down with stabilization

Question 26

examples of balance-strength exercises

Answer 26

• single leg squat
• single leg squat touchdown
• single leg Romanian dead-lift
• multi-planar step-up to balance
• multi-planar lunge to balance

Question 27

Dynamic balance

Answer 27

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

Question 28

what factors do you progress at the balance strength level?

Answer 28

specificity, speed and neural demand

Question 29

Balance

Answer 29

when the body is in equilibrium (stability) and stationary, meaning no linear or angular movement