NASM CPT Chapter 17

Question 1

the ability to maintain one’s center of gravity within that person’s base of support

Answer 1

balance

Question 2

approximate midpoint of the body; midportion of the trunk

Answer 2

center of gravity

Question 3

area beneath a person that consists of every point of contact made between the body and the support surface

Answer 3

base of support

Question 4

area within which an individual can move one’s center of gravity without changing the base of support (i.e., moving the feet) without falling

Answer 4

limits of stability:

static
semi-dynamic
dynamic

Question 5

ability to maintain the center of mass within the base of support in a stationary position, meaning no linear or angular movement

Ex. standing still on one foot

Answer 5

static

Question 6

ability to maintain the center of mass with a stationary base of support yet allowing movement for the base supporting the body

Ex. riding a skateboard

Ex. Performing a hop-training program on a firm surface

Answer 6

semi-dynamic

Question 7

ability to maintain a center of mass over an ever-changing base of support

Ex. running on uneven surfaces

Answer 7

dynamic

Question 8

balance requires integration of 3 systems:

Answer 8

1. vision
2. vestibular system
3. somatosensory system

Question 9

provides information about the position of the body and head, and spatial orientation relative to its surrounding environment

located in the inner ears that assist with balance

_______ receptors are important for maintaining balance while bending over, as well as dynamic movements, like hopping or squatting

ex. Squatting on one limb with eyes closed

Answer 9

vestibular system

Question 10

provides information that is acquired from receptors in the body (skin, muscle, joints, tendons) about the position and motion of the body parts relative to other body regions and the support surface

critically important for balancing on unstable surfaces and tasks that involve dynamic balance

Ex. standing on a BOSU ball

Answer 10

somatosensory system

Question 11

interaction between the way the body processes visual, vestibular, and somatosensory information with the motor response of the body to that information; due to a concussion or the normal process of aging

Answer 11

sensorimotor function

Question 12

response (conscious or unconscious) of the muscles within the body to control purposeful movement

Answer 12

neuromuscular control

Question 13

balance training improves neuromuscular control in the _______ extremities

Answer 13

lower

Question 14

type of research article that synthesizes and summarizes findings from multiple existing research articles on a specific topic

Answer 14

systemic review

Question 15

_____ are one of the leading causes of injuries and health-related complications in older adults

Answer 15

Falls

Question 16

In exercise programs that include balance training, research has shown up to a __% reduction in the risk of falls in older healthy adults

Answer 16

20

Question 17

key ligament within the knee joint that provides stability to limit excessive motion of the tibia relative to the femur

Answer 17

Anterior Cruciate Ligament (ACL)

Question 18

mechanism where a postural disturbance is added to a task (i.e., lightly pushing on a client’s shoulders as they are balancing), which causes the client to learn to maintain or recover balance

Answer 18

perturbation

Question 19

unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms

Answer 19

proprioceptively enriched environment

Question 20

The main goal of ____ _____ is to continually increase the client’s awareness of their limit of stability by increasing the proprioceptive demands of the exercise

Answer 20

balance training

Question 21

1st balance training progressions: stability (8)

Answer 21

Tandem stance

Single-leg balance

Single-leg balance reach

Single-leg hip internal and external rotation: Rotate through the hip of the balance leg rather than the spine

Single-leg lift and chop

Single-leg arm and leg motion

Single-leg windmill: Requires adequate core stabilization in addition to balance

Single-leg throw and catch: To make it more difficult: increase the velocity of each throw

Question 22

2nd balance training progressions: eccentric/concentric movement

Answer 22

Single-leg squat

Single-leg squat touchdown: If a client can’t touch toes, have them touch their knees, then shins, then feet

Single-leg Romanian deadlift

Multiplanar step-up to balance

Multiplanar lunge to balance

Question 23

3rd balance training progressions: designed to develop proper DECELERATION ability to move the body from a dynamic state to a controlled stationary position (i.e. these exercises combine hopping motions with a single-leg stance landing) (3)

Answer 23

Multiplanar hop with stabilization

Multiplanar single-leg box hop-up with stabilization

Multiplanar single-leg box hop-down with stabilization: the most difficult from a deceleration and balance standpoint

Question 24

Initially, balance training exercises should involve little joint motion of the balance leg and are designed to improve _____ (automatic) muscle contractions to increase joint stability

A ___ ___ would be most challenging for a new client

Answer 24

reflexive

BOSU ball

Question 25

Bellows & Wong found that competitive athletes who performed balance training exercises reduced the risk of an ankle sprain by __%, compared to athletes not performing balance training exercises

Answer 25

46

Question 26

types of balance

Answer 26

static (stationary body position)
semi-dynamic (the base supporting the body is in movement)
dynamic (ever-changing base of support)

Question 27

What term refers to the interaction between the body’s processing of information (visual, vestibular, and somatosensory) and the body’s motor response to that information?

Answer 27

sensorimotor function

Question 28

What is shortest time period per day that balance training should be conducted 3 times per week for 4 weeks in order to improve both static and dynamic balance ability in children?

Answer 28

10 min

Question 29

What is the proper lower-body progression for balance training when starting with a new client?

Answer 29

Two-leg stable, single-leg stable, two-leg unstable, single-leg unstable

Question 30

The risk of which lower-extremity injury was decreased in female basketball athletes who participated in a 5-week balance training program that improved landing movement mechanics?

Answer 30

anterior cruciate ligament ACL