Chapter 10 - Balance Training Concepts Flashcards Preview

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Flashcards in Chapter 10 - Balance Training Concepts Deck (29):
1

Joint dysfunction leads to _____________ leands to ___________ leads to _______________ leads to altered ____________.

Muscle inhibition, joint injury, swelling, altered proprioception.

2

Put in order of progression:
balance disc
wobble board
foam pad
floor
balance beam
bosu ball
half foan roll

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

3

Put body positions in order of progression:
Two-legs/unstable
Two-leg stable
single-leg/unstable
single-leg/stable

Two leg/stable
single leg/stable
two legs/unstable
one leg/unstable

4

not following the _____________ _____________ with balance exercises can cause movement compensations, and improper execution of the exercise, decreasing the effectiveness of the exercise and increasing the risk for __________

proper progression, injury

5

Single Leg Balance

Balance stabilization exercise

6

Single leg balance reach

balance stabilization exercise

7

Single leg hip rotation

balance stabilization exercise

8

Single leg lift and chop

balance stabilization exercise

9

single leg throw and catch

balance stabilization exercise

10

Single leg squat

balance strength exercise

11

single leg squat touchdown

balance strength exercise

12

single leg romanian deadlift

balance strength exercise

13

multiplanar step up balance

balance strength exercise

14

multiplanar hop with stabilization (all planes)

balance power

15

multiplanar single-leg box hop-up with stabilization

balance power

16

multiplanar single leg box hop-down with stabilization

balance power

17

single leg arm and leg motion

balance stabilization

18

single leg windmill

balance stabilization

19

single leg squat with cable assistance

balance strength

20

Reverse lunge to balance

balance strength

21

sinle leg proprioceptive hop with stabilization: sagittal plane

Balance Power

22

Single leg proprioceptive hop with stabilization: frontal plane

balance Power

23

single leg proprioceptive hop with stabilization: transverse plane

balance power

24

which Phase of the OPT model is balance stabilization appropriate for?

Phase 1

25

Which phase of the OPT model is balance strength appropriate for?

Phase 2,3,4

26

which phase of the OPT model is balance power training appropriate for?

Phase 5

27

Balance stabilization how mane exercises, sets, reps, at what tempo? and how much rest?

1-4 exercises, 1-3 sets, 12-20 reps (6-10 SL) slow tempo, 0-90s rest

28

Balance stremgth: no. of exercises, sets, reps, tempo, rest

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

29

Balance power: no. of exercises, sets, reps, tempo, rest

0-2 exercises, 2-3 sets, 8-12 reps, controlled tempo holding landing position for 3-5 sec.), 0-60s rest.