Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NASM-CPT > Chapter 10: Balance Training Concepts > Flashcards

Chapter 10: Balance Training Concepts Flashcards

1
Q

balance

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

dynamic balance

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what is a key to all functional movements?

A

the ability to maintain balance and postural control

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

what neuromuscular skills is dynamic balance strongly influenced by?

A
  • speed
  • endurance
  • flexibility
  • strength
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

true or false: adequate force reduction and stabilization are required for optimal force production

A

TRUE

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what is required to reduce force at the right joint, at the right time, in the right plane of motion?

A

optimal levels of dynamic balance and neuromuscular efficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what is poor balance associated with?

A

injury risk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what is balance dependent on?

A

both internal and external factors to maintain the body’s center or gravity over its base of support

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

true of false: balance is only a static process

A

FALSE

-balance is also a dynamic process involving multiple neurologic pathways

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

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

A
  • optimal muscular balance (or length-tension and force-couple relationships)
  • joint dynamics (or athrokinetmatics)
  • neuromuscular efficiency using visual, vestibular (inner ear), and proprioceptive inputs
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what can specific kinetic chain imbalances (such as altered length-tension relationships, force-couple relationships, and arthrokinetamtics) lead to?

A

altered balance and neuromuscular inefficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

alterations in the kinetic chain before, during, or after exercise can further affect what?

A

movement quality, which can bring about flawed movement patterns

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what do flawed movement patterns alter? what does this result in?

A
  • the firing order of the muscles activated

- this disturbs specific functional movement patterns and decreases neuromuscular efficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

prime movers may be ___ to activate

A

slow

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

synergists and stabilizers substitute and become ____ (synergistic dominance)

A

overactive

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what do the combined effects of flawed movement patterns lead to?

A

abnormal joint stress, which affects the structural integrity of the kinetic chain and may lead to pain and joint dysfunction, and further decrease neuromuscular efficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what does joint dysfunction create?

A

muscle inhibition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what does joint dysfunction lead to?

A
  • joint injury
  • swelling
  • interruption of sensory input from articular, ligamentous, and muscular mechanoreceptors to the CNS, which results in a clinically evident disturbance in proprioception
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

sensory feedback to the CNS is altered after what?

A
  • ankles sprains
  • ligamentous injuries to the knee
  • low-back pain
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what percentage of the adult US population will experience an episode of low-back pain at some point in their lives?

A

80%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

an estimated of how many ACL injuries occur annually in the US?

A

80,000-100,000

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

an estimated of how many doctor visits occur annually for foot and ankle problems in the US?

A

11 million

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what should balance training stress?

A

an individual’s limit of stability (or balance threshold)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what is an individual’s limit of stability?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

what type of environment should an individual’s limit of stability be stressed in?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

what helps to facilitate maximal sensory input to the CNS (resulting in the selection of the proper movement pattern)?

A

training functional movements in a proprioceptively enriched environment with appropriate progressions, correct technique, and at varying speeds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

what kind of training programs are personal trainers encouraged to implement in order to develop consistent, long-term changes in their clients?

A
  • progressive

- systematic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

true or false: traditional training programs challenge the proprioceptive mechanisms of the human movement system

A

FALSE
-traditional training program designs often result in an incomplete training program, which does not challenge the proprioceptive mechanisms of the human movement system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

how does balance training fill the gap left by traditional training?

A

by focusing on functional movement patterns in a multisensory, unstable environment

30
Q

what is the design and implementation of balance exercises into a training program critical for?

A

developing, improving, and restoring the synergy and synchronicity of muscle firing patterns required for dynamic balance and optimal neuromuscular efficiency

31
Q

how is balance training used to help prevent lower extremity injuries?

A

by improving balance ability in many types of individuals including those who are healthy and physically active

32
Q

true or false: balance exercises have shown promise in reducing the rate of ACL injuries

A

TRUE

33
Q

true or false: integrated injury prevention programs that include balance exercises in addition to plyometric or strength exercises greatly influenced the ability to improve lower extremity biomechanics

A

TRUE

34
Q

balance training programs that are performed for how long appear to improve both static and dynamic balance ability?

A

at least 10 minutes a day, 3 times per week for 4 weeks

35
Q

what must balance training exercises be?

A

systematic and progressive

36
Q

balance and neuromuscular efficiency are improved through what?

A

repetitive exposure to a variety of multisensory conditions

37
Q

balance training parameters - exercise selection

A
  • safe
  • progressive
  • proprioceptively challenging
38
Q

balance training parameters - variables

A
  • plane of motion

- body position

39
Q

what is the main goal of balance training?

A

to continually increase the client’s awareness of his or her limit of stability (or kinesthetic awareness) by creating controlled instability

40
Q

example of systematic progression in balance training

A

floor > balance beam > ham foam roll > foam pad > balance disc

41
Q

what can happen if you do not follow the proper progression for a balance exercise?

A

movement compensations and improper execution of the exercise, which can decrease the effectiveness of the exercise and increase the risk for injury

42
Q

all three balance levels can be progressed or regressed by changing what?

A
  • surface
  • visual condition
  • body position or movement that the exercise requires
43
Q

how do surfaces change in difficulty?

A

as an individual moves from stable surfaces (floor) to unstable surfaces (e.g., half foam roll, foam pad, balance disc)

44
Q

true or false: keeping the eyes open during an exercise is easier than having the eyes closed or moving the head around to look at various objects or performing a cognitive task simultaneously

A

TRUE

45
Q

moving what parts of the body can make a balance exercise more challenging?

A

the contralateral limb, trunk, or arms

46
Q

true or false: caution should be used to change one variable at a time

A

TRUE

47
Q

balance-stabilization exercises

A
  • involve little joint motion
  • the body is placed in unstable environments so it learns to react by contracting the right muscles at the right time to maintain balance
48
Q

what are balance-stabilization exercises designed to do?

A

improve reflexive (automatic) joint stabilization contractions to increase joint stability

49
Q

examples of balance-stabilization exercises

A
  • single-leg balance
  • single-leg balance reach
  • single-leg hip internal and external rotation
  • single-leg lift and chop
  • single-leg throw and catch
50
Q

single-leg balance technique

A

make sure the gluteal musculature of the balance leg remains contracted while performing this and all exercises to help stabilize the lower extremity

51
Q

single-leg balance reach progression

A

reach the floating leg to the side of the body and then reaching behind the body

52
Q

single-leg hip rotation technique

A

make sure to rotate through the hip of the balance leg versus the spine - this will enhance control of the lumbo-pelvic-hip complex

53
Q

balance exercise technique tips

A
  • when performing balance exercises, make sure the knee of the balance leg always stays in line with the toes
  • keep the hips level when performing balance exercises - this will decrease stress to the lumbo-pelvic-hip complex
54
Q

single-leg throw and catch progression

A

there are several methods increase the demand of this exercise:

  • trainer can toss the medicine ball at various heights across the body
  • increase the distance between both individuals
  • increase velocity of each throw
55
Q

balance-strength exercises

A
  • involve dynamic eccentric and concentric movement of the balance leg, through a full range of motion
  • movements require dynamic control in mid-range of motion, with isometric stabilization at the end-range of motion
56
Q

what is progressed in the balance-strength exercises?

A

the specificity, speed, and neural demand of each exercise

57
Q

what are balance-strength exercises designed to do?

A

to improve the neuromuscular efficiency of the entire human movement system

58
Q

examples of balance-strength exercises

A
  • single-leg squat
  • single-leg squat touchdown
  • single-leg Romanian deadlift
  • multiplanar step-up to balance
  • multiplanar lunge to balance
59
Q

single-leg squat technique

A

make sure the knee always stays in line with the toe and it does not move inside or outside the second and third toe - this will decrease stress to the knee

60
Q

single-leg squat touchdown and single leg Romanian deadlift progression

A
  1. reach to the knee
  2. reach to the shin
  3. reach to the foot
61
Q

multiplanar step-up to balance technique

A

make sure at the end position that the balance leg’s hip is in full extension for maximal recruitment of the gluteal musculature

62
Q

multiplanar step-up to balance progression

A

use the same process but step up from the side (frontal plane) or turn 90 degrees (transverse plane)

63
Q

multiplanar lunge to balance technique

A

when performing a lunge, make sure the stride length is not too large, particularly if one has tight hip flexors - this can force the spine into excessive extension, increasing stress to the low back

64
Q

what are balance-power exercises designed to develop?

A
  • proper deceleration ability to move the body from a dynamic state to a controlled stationary position
  • high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization
65
Q

examples of balance-power exercises

A
  • multiplanar hop with stabilization
  • multiplanar single-leg box hop-up with stabilization
  • multiplanar single-leg box hop-down with stabilization
66
Q

balance-power exercise technique

A
  • make sure the landing is soft (quiet) to ensure efficient acceptance of the forces through the tissues
  • keep the knee in line with the second and third toes
67
Q

balance-power exercise progressions

A

use the same format to hop in the frontal and transverse planes

68
Q

balance-stabilization exercises - acute variables

A
  • number of exercises: 1-4
  • sets: 1-3
  • reps: 12-20, 6-10 (SL)
  • tempo: slow
  • rest: 0-90s
69
Q

balance-strength exercises - acute variables

A
  • number of exercises: 0-4
  • sets: 2-3
  • reps: 8-12
  • tempo: medium
  • rest: 0-60s
70
Q

balance-power exercises - acute variables

A
  • number of exercises: 0-2
  • sets: 2-3
  • reps: 8-12
  • tempo: controlled (hold landing position for 3-5s)
  • rest: 0-60s

NASM-CPT (21 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions