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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

Balance strength challenges

Neuromuscular efficiency of entire body