Unit 4 Flashcards
Dynamic Balance
The ability to move and change directions under various conditions without falling.
Balance
When the body is in equilibrium and stationary, meaning no linear or angular movement; dependent on internal & external factors to maintain the body’s center of gravity over it’s base of support.
Limit of Stability
The distance outside of the base of support that he or she can move into without losing control of his or her center of gravity.
Balance Training
- train in all planes of motion
- proprioceptively enriched environment (controlled instability - different ways to balance)
- muscle imbalance, joint dysfunction, and swelling can lead to altered balance
Levels of Balance Trainings (OPT Model)
1) Balance-Stabilization
2) Balance-Strength
3) Balance-Power
Balance-Stabilization
- exercises involve little joint motion
- designed to improve reflexive (automatic) joint stabilization contractions to increase joint stability
- use slow tempo for exercises
Balance-Strength
- involve dynamic eccentric and concentric movement of the balance leg, through full ROM
- neuromuscular efficiency of the entire body
- allow movement of balance leg
- medium tempo
Balance-Power
- designed to develop proper deceleration; ability to move the body from a dynamic state to a controlled stationary position
- develop high levels of eccentric strength, dynamic neuromuscular efficiency, & reactive joint stabilization
- hopping (landing on one foot)
- controlled tempo (holding landing position for 3 to 5 seconds)
Rate of Force Production
Ability of muscles to exert maximal force output in a minimal amount of time.
Plyometric (reactive) Training
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action; achieved only when a client has a proper base of total body strength, flexibility, core strength, and balance capabilities.
Integrated Performance Paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
3 Phases of Plyometric Training
1) Eccentric (loading) Phase: deceleration or loading phase; pre-stretched before being activated; similar to stretching a rubber band.
2) Amortization (transition) Phase: transition phase; time between eccentric & concentric phase; short as possible; use elastic energy from eccentric phase.
3) Concentric (unloading) Phase: unloading phase; like releasing a rubber band or box jumps when you jump in the air.
Levels of Plyometric Training (OPT Model)
1) Plyometric Stabilization: exercises involving little joint motion; fast movement followed by holding landing (3 to 5 sec); establish landing mechanics, postural alignment, & neuromuscular efficiency.
2) Plyometric Strength: involve more dynamic eccentric & concentric movement through full ROM; increasing speed of movement; remove the landing hold; repeating (medium) tempo; decrease amount of time on the ground.
3) Plyometric Power: involve the entire muscle action spectrum & contraction-velocity spectrum used during integrated, functional movements; performed as fast as possible; great demand on muscles, bones, ligaments, and tendons.
The Effects of Joint Dysfunction
joint dysfunction > muscle inhibition > joint injury > swelling > altered proprioception
Speed
The ability to move the body in one intended direction as fast as possible.
- the product of stride rate and stride length
- proper running mechanics to move more efficiently & transfer power produced to the ground to propel forward
