Chapter 10 - Balance Training Concepts Flashcards Preview

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Flashcards in Chapter 10 - Balance Training Concepts Deck (24):
1

Maintaining Balance and Postural Control

Key to all functional movements

2

Balance Definition

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

3

Dynamic Balance

The ability to move and change directions under various conditions without falling
-Strongly influenced by other NM skills such as speed, endurance, flexibility, and strength

4

Integrated Performance Paradigm

Shows that adequate force reduction and stabilization are required for optimal force production

5

Maintenance of Balance

Is an integrated process requiring optimal muscular balance (length-tension and force-couple relationships), joint dynamics, and NM efficiency using visual, vestibular (inner ear), and proprioceptive inputs

6

Kinetic Chain Imbalances

Can lead to altered balance and NM inefficiency

7

Flawed Movement Patterns

decrease overall NM efficiency

8

Effects of Joint Dysfunction

Muscle Inhibition -> joint injury -> swelling -> altered proprioception

9

Injury and Balance

Muscle imbalances, joint dysfunctions, pain, and swelling can lead to altered balance

10

Limit of Stability

The distance outside of the base of support that he or she can move into without losing control of their COG

11

Balance and Limit of Stability

Balance training should stress an individual's limit of stability to facilitate maximal sensory input to the CNS

12

Balance Training and Injury Prevention

-Integrated injury prevention programs that included balance exercises in addition to plyometric or strength exercises greatly influenced the ability to improve lower extremity biomechanics
-Reduces rate of lower extremity injuries

13

Balance Training Program

Balance training programs that are performed for at least 10 minutes a day, 3 times a week for 4 weeks appear to improve both static and dynamic ability

14

Designing a Balance Training Program

Should be systematic and progressive

15

Improving Balance and NM Efficiency

accomplished through repetitive exposure to a variety of multisensory conditions

16

Main Goal of Balance Training

To continually increase the client's awareness of his or her limit of stability by creating controlled instability

17

3 Levels of Balance Training

Stabilization, strength, power

18

Progress/Regressing

By changing the surface, visual condition, and body position or movement that the exercise requires

19

Balance Stabilization Training

Involves little joint motion, designed to improve reflexive joint stabilization contractions to increase joint stability

20

Sample Balance Stabilization Exercises

-SL balance
-SL balance reach
-SL hip internal and external rotation
-SL lift and chop
-SL throw and catch

21

Balance Strength Training

Involve dynamic eccentric and concentric movement of the balance leg through a full ROM
-Designed to improve NM efficiency of the entire HMS

22

Sample Balance Strength Exercises

-SL Squat
-SL squat touchdown
-SL RDL
-Multiplanar step-up to balance
-Multiplanar lunge to balance

23

Balance Power Training

Designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position, as well as high levels of eccentric strength, dynamic NM efficiency, and reactive joint stabilization

24

Sample Balance Power Exercises

-Multiplanar hop with stabilization
-multiplanar SL box hop-up with stabilization
-Multiplanar SL box hop-down with stabilization