Chapter 10,11,12

Question 1

Ability to move and change directions without falling

Answer 1

Dynamic ability

Question 2

Progression of body proprioception

Answer 2

2 leg stable
1 leg stable
2 leg unstable
1 leg unstable

Question 3

Proprioception balance Challenges

Answer 3

Floor
balance beam
half foam roll
foam pad
balance disc
wobble 
bosu ball

Question 4

Name 5 balance stabilization exercises

Answer 4

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

Question 5

Name 3 balance power exercises

Answer 5

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

Question 6

Name 5 balance strength exercises

Answer 6

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

Question 7

3 phases of plyometric exercises

Answer 7

eccentric, amortization, concentric

Question 8

How long should landing be held on reactive stabilization exercise

Answer 8

3-5 seconds

Question 9

Involves little of no joint motion but establishes optimal landing mechanics and coordination

Answer 9

Plyo stabilization

Question 10

Name 4 plyo stabilization exercises

Answer 10

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)

Question 11

More dynaminc and eccentric and concentric motion through full range. Specifity, speed, and neural demand may be progressed

Answer 11

Plyometric strength

Question 12

Name 4 plyometric strength exercises

Answer 12

Squat jump
tuck jump
butt kick
power step up
Jump rope
Lunge jumps
repeat Box jumps

Question 13

Involves entire muscle action spectrum and contraction velocity. Improves rate of force production, eccentric, strength, and reactive strength

Answer 13

Power plyo

Question 14

Name 3 power Plyo exercises

Answer 14

Ice skaters
SL power step up
proprioceptive plyometrics
Box run steps (all planes)

Question 15

Ability to move the body in one intended direction as fast as possible.
Product of stride rate and stride length

Answer 15

Speed

Question 16

Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture

Answer 16

Agility

Question 17

React and change position with mx rate of force production in all planes

Answer 17

Quickness

Question 18

Give 3 reasons why SAQ should be used in youth populations

Answer 18

decreased likelihood of athletic injury
increased likelihood of exercise later in life
Improves physical fitness

Question 19

Difference between balanceand dynamic posture

Answer 19

Balance: body is in equilibrium and stationary, no mvmt
Dynamic: ability to move and change directions under various conditions w/out falling

Question 20

The distance outside the base of support that an individual can go without losing control of his or her gravity

Answer 20

Limit of stability

Question 21

What is balance dependent on

Answer 21

Ability to maintain the bodys center of gravity over its base of support

Question 22

Balance is involved in movement

Answer 22

and does not work in isolation

Question 23

Give an ex or balance training in a proprioceptively enriched environment

Answer 23

foam pad under foot

Question 24

what can lead to altered balance

Answer 24

Muscle imbalances, joint dysfunction, pain and swelling

Question 25

Balance stabilization is characterized by

Answer 25

Little joint motion of the balance leg

Question 26

Balance focuses on

Answer 26

Controlled instability.

Question 27

Two leg can challenge

Answer 27

an elderly persons balance

Question 28

Balance strength can be characterized as

Answer 28

Eccentric and concentric action in balance leg through full ROM

Question 29

balance strength tempo

Answer 29

Medium

Question 30

Balance strength challenges

Answer 30

Neuromuscular efficiency of entire body

Question 31

Balance power can be characterized by

Answer 31

Hopping. High levels of eccentric strength Dynamic neuromuscular efficiency. Reactive joint stabilization

Question 32

Exercises that have quick powerful mvmnts, | Eccentric contraction immediately followed by an explosive contraction

Answer 32

Plyometrics

Question 33

Before doing plyometrics, the client must possess what

Answer 33

Core strength and stability

Question 34

Maximal force in min amount of time

Answer 34

Rate of force production

Question 35

Plyometrics....

Answer 35

Improve rate of force production

Question 36

Which phase of plyometrics holds landing for 3-5 seconds, works on landing mechanics and postural alignment and Reactive neuromuscular efficiency Involves little or no joint motion

Answer 36

Stabilization

Question 37

``` This phase of plyometrics Increases speed of movement Drops the landing hold Repeating tempi Decreases the amount of time on the ground ```

Answer 37

Plyometric strength

Question 38

Phase of plyometrics done as fast as possible. Requires good mechanics and technique prior to Involves the entire muscle action spectrum used during intergrated functional movements Improves rate of force production, eccentric strength,reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency and optimal force production. Great demand on muscles bones ligaments and tendons

Answer 38

Plyo Power

Question 39

SAQ can be used in addition or alternative to what

Answer 39

Cardiorespiratory trainig

Question 40

SAQ used in what type of development

Answer 40

Athletic conditioning

Question 41

Frontside running mechanics

Answer 41

Triple flexion | Hip flexion, knee and ankle dorsiflexion

Question 42

Backside running mechanics

Answer 42

Triple extension | Hip, knee, ankle (plantar flexion) extension

Question 43

What are some of the benefits of SAQ?

Answer 43

Prevent injuries Enhances athletic performance Increase calorie Burn Can b adapted to all fitness levels

Question 44

What does SAQ training do

Answer 44

Control body in different speeds, multiple directions while reacting to varied stimuli

Question 45

Main goal of balance training

Answer 45

increase clients awareness of their limit of stability by creating controlled instability

Question 46

Effects of joint dysfunction

Answer 46

Joint dysfunction-muscle inhibition-joint injury-swelling-altered proprioception

Question 47

How do you regress/ progress stabilization

Answer 47

make more stable/ add proprioception

Question 48

How do you regress/progress strength exercises

Answer 48

decrease load/ add load and volume

Question 49

How do you regress/progress power exercises

Answer 49

decrease load and speed/ increase load and speed

Question 50

To move with efficiency, force must be dampened(eccentric) stabilized (isometric) and accelerated (concentric)

Answer 50

Integrated performance Paradigm

Question 51

Proper Sprint mechanics

Answer 51

Foot and ankle straight ahead in dorsi flex position when it hits the ground. Knees straight, slight lean LPHC during acceleration. Head in line with LPHC and LPHC inline with legs

Question 52

Acute variables for Balance stabilization

Answer 52

1-4 exercises, 1-3 sets,12-20reps,slow tempo rest 90

Question 53

Acute variables for balance strength

Answer 53

0-4 exercises 2-3 sets 8-12 reps, medium tempo rest 60 s

Question 54

Acute variables for balance power

Answer 54

0-2 exercises 2-3 sets 8-12 reps controlled 3-5 sec landing 60s rest

Question 55

Name the phases of plyometric exercises

Answer 55

Eccentric, amortization, concentric

Question 56

Progressive balane training parameters

Answer 56

``` Easy to hard Simple to complex Stable to unstable Static to dynamic Slow to fast 2 arms /legs to single arm leg Eyes open to closed Known to unknown ```

Question 57

Move the body in one intended direction as fast as possible

Answer 57

Speed

Question 58

of strides taken in given amt of time

Answer 58

Stride rate

Question 59

Distance covered with each stride

Answer 59

Stride length

Question 60

Stabilzation plyo variables

Answer 60

``` 0-2 exercises 1-3 sets 5-8 reps Controlled holding landing 3-5 seconds 0-90 sec rest ```

Question 61

Strength Plyo Variables

Answer 61

``` 0-4 exercises 2-3 sets 8-10 reps medium tempo repeating 0-60 seconds ```

Question 62

Power plyo Variable

Answer 62

``` 0-2 exercises 2-3 sets 8-12 reps x/x/x 0-60 sec ```

Question 63

SAQ training Power and Strength are both how many reps of each exercise

Answer 63

3-5

Question 64

Strength and power SAQ.. How many sets

Answer 64

3-5

Question 65

Stabilizalization SAQ- how many drills

Answer 65

4-6; limited horizontal and unpredictability

Question 66

Strength SAQ How many drills

Answer 66

6-8;greater horizontal but limited unpredictability

Question 67

Power SAQ how many drills

Answer 67

6-10; max horizontal and unpredictability

Question 68

SAQ stabilzation drill

Answer 68

Cone shuffles, agility ladder drills

Question 69

SAQ strength drills

Answer 69

Figure 8, 5-10-5, tdrill, box drill

Question 70

SAQ power drills

Answer 70

Mod box drill, partner mirror drill

Question 71

Involves little joint motion, establishes optimal landing mechanics, Coordination

Answer 71

Stabilization plyo

Question 72

More dynamic, eccentric and concentic thru full ROM | Specificty, speed and neural demand may be progressed

Answer 72

Plyo strength

Question 73

Involves entire muscle action spectrum and contraction velocity Improves rate of force production, eccentric strengthm and reactive strength

Answer 73

Plyo power

Question 74

Balance stabilization SL.. how many reps

Answer 74

6-10

Question 75

Explain eccentric phase of a plyo movement

Answer 75

Increases muscle spindle activity by prestretching muscle before activity.Energy stored in elastic component of the muscle.. Much like stretching a rubber band

Question 76

Explain to amortization phase of a plyo movement

Answer 76

Involves dynamic stabilization Time between end of eccentric phase(loading deceleration) and the initiation of the concentric phase (unloading or force production phase)

Question 77

Explain concentric phase of a plyo movement

Answer 77

Immediately after amortization phase involves concentric contraction Enhanced muscular performance releasing a rubber band after its been stretched