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
31
Balance power can be characterized by
Hopping. High levels of eccentric strength
Dynamic neuromuscular efficiency.
Reactive joint stabilization
32
Exercises that have quick powerful mvmnts,
Eccentric contraction immediately followed by an explosive contraction
Plyometrics
33
Before doing plyometrics, the client must possess what
Core strength and stability
34
Maximal force in min amount of time
Rate of force production
35
Plyometrics....
Improve rate of force production
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
Stabilization
37
This phase of plyometrics
Increases speed of movement
Drops the landing hold
Repeating tempi
Decreases the amount of time on the ground
Plyometric strength
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
Plyo Power
39
SAQ can be used in addition or alternative to what
Cardiorespiratory trainig
40
SAQ used in what type of development
Athletic conditioning
41
Frontside running mechanics
Triple flexion
Hip flexion, knee and ankle dorsiflexion
42
Backside running mechanics
Triple extension
Hip, knee, ankle (plantar flexion) extension
43
What are some of the benefits of SAQ?
Prevent injuries
Enhances athletic performance
Increase calorie Burn
Can b adapted to all fitness levels
44
What does SAQ training do
Control body in different speeds, multiple directions while reacting to varied stimuli
45
Main goal of balance training
increase clients awareness of their limit of stability by creating controlled instability
46
Effects of joint dysfunction
Joint dysfunction-muscle inhibition-joint injury-swelling-altered proprioception
47
How do you regress/ progress stabilization
make more stable/ add proprioception
48
How do you regress/progress strength exercises
decrease load/ add load and volume
49
How do you regress/progress power exercises
decrease load and speed/ increase load and speed
50
To move with efficiency, force must be dampened(eccentric) stabilized (isometric) and accelerated (concentric)
Integrated performance Paradigm
51
Proper Sprint mechanics
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
52
Acute variables for Balance stabilization
1-4 exercises, 1-3 sets,12-20reps,slow tempo rest 90
53
Acute variables for balance strength
0-4 exercises 2-3 sets 8-12 reps, medium tempo rest 60 s
54
Acute variables for balance power
0-2 exercises 2-3 sets 8-12 reps controlled 3-5 sec landing 60s rest
55
Name the phases of plyometric exercises
Eccentric, amortization, concentric
56
Progressive balane training parameters
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
57
Move the body in one intended direction as fast as possible
Speed
58
# of strides taken in given amt of time
Stride rate
59
Distance covered with each stride
Stride length
60
Stabilzation plyo variables
0-2 exercises
1-3 sets
5-8 reps
Controlled holding landing 3-5 seconds
0-90 sec rest
61
Strength Plyo Variables
0-4 exercises
2-3 sets
8-10 reps
medium tempo repeating
0-60 seconds
62
Power plyo Variable
0-2 exercises
2-3 sets
8-12 reps
x/x/x
0-60 sec
63
SAQ training Power and Strength are both how many reps of each exercise
3-5
64
Strength and power SAQ.. How many sets
3-5
65
Stabilizalization SAQ- how many drills
4-6; limited horizontal and unpredictability
66
Strength SAQ How many drills
6-8;greater horizontal but limited unpredictability
67
Power SAQ how many drills
6-10; max horizontal and unpredictability
68
SAQ stabilzation drill
Cone shuffles, agility ladder drills
69
SAQ strength drills
Figure 8, 5-10-5, tdrill, box drill
70
SAQ power drills
Mod box drill, partner mirror drill
71
Involves little joint motion, establishes optimal landing mechanics, Coordination
Stabilization plyo
72
More dynamic, eccentric and concentic thru full ROM
Specificty, speed and neural demand may be progressed
Plyo strength
73
Involves entire muscle action spectrum and contraction velocity
Improves rate of force production, eccentric strengthm and reactive strength
Plyo power
74
Balance stabilization SL.. how many reps
6-10
75
Explain eccentric phase of a plyo movement
Increases muscle spindle activity by prestretching muscle before activity.Energy stored in elastic component of the muscle.. Much like stretching a rubber band
76
Explain to amortization phase of a plyo movement
Involves dynamic stabilization
Time between end of eccentric phase(loading deceleration) and the initiation of the concentric phase (unloading or force production phase)
77
