Flashcards in Chapter 10,11,12 Deck (77)
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1
Ability to move and change directions without falling
Dynamic ability
2
Progression of body proprioception
2 leg stable
1 leg stable
2 leg unstable
1 leg unstable
3
Proprioception balance Challenges
Floor
balance beam
half foam roll
foam pad
balance disc
wobble
bosu ball
4
Name 5 balance stabilization exercises
SL balance
SL balance reach
SL hip external and internal rotation
SL lift and chop
SL throw and catch
SL arm and leg motion
SL windmill
5
Name 3 balance power exercises
Multiplanar hop up w. stabilization
SL box hop up with stabilization
SL box hop down with stabilization
SL propprioceptive hop with stabilization all planes
Involves a hop
6
Name 5 balance strength exercises
SL Squat
SL squat touchdown
SL Romanian DL
Multiplanar step up to balance
Multiplanar lunge to balance
Reverse lunge to balance
SL squat with cable assistance
Involves bending at knee or hip
7
3 phases of plyometric exercises
eccentric, amortization, concentric
8
How long should landing be held on reactive stabilization exercise
3-5 seconds
9
Involves little of no joint motion but establishes optimal landing mechanics and coordination
Plyo stabilization
10
Name 4 plyo stabilization exercises
squat jump up with stabilization
Box jump up with stabilzation
Box jump down with stabilization
Multiplanar jump with stabilization
Cone jumps with stabilization (all planes)
11
More dynaminc and eccentric and concentric motion through full range. Specifity, speed, and neural demand may be progressed
Plyometric strength
12
Name 4 plyometric strength exercises
Squat jump
tuck jump
butt kick
power step up
Jump rope
Lunge jumps
repeat Box jumps
13
Involves entire muscle action spectrum and contraction velocity. Improves rate of force production, eccentric, strength, and reactive strength
Power plyo
14
Name 3 power Plyo exercises
Ice skaters
SL power step up
proprioceptive plyometrics
Box run steps (all planes)
15
Ability to move the body in one intended direction as fast as possible.
Product of stride rate and stride length
Speed
16
Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
Agility
17
React and change position with mx rate of force production in all planes
Quickness
18
Give 3 reasons why SAQ should be used in youth populations
decreased likelihood of athletic injury
increased likelihood of exercise later in life
Improves physical fitness
19
Difference between balanceand dynamic posture
Balance: body is in equilibrium and stationary, no mvmt
Dynamic: ability to move and change directions under various conditions w/out falling
20
The distance outside the base of support that an individual can go without losing control of his or her gravity
Limit of stability
21
What is balance dependent on
Ability to maintain the bodys center of gravity over its base of support
22
Balance is involved in movement
and does not work in isolation
23
Give an ex or balance training in a proprioceptively enriched environment
foam pad under foot
24
what can lead to altered balance
Muscle imbalances, joint dysfunction, pain and swelling
25
Balance stabilization is characterized by
Little joint motion of the balance leg
26
Balance focuses on
Controlled instability.
27
Two leg can challenge
an elderly persons balance
28
Balance strength can be characterized as
Eccentric and concentric action in balance leg through full ROM
29
balance strength tempo
Medium
30
