Chapter 17 - Balance Training Concepts Flashcards
After completing this deck, the fitness professional will be able to describe the scientific rationale for balance training, summarize the benefits of balance training, and employ methods to effectively execute, instruct, and cue various balance exercises.
An individual riding a bike is an example of what kind of balance?
Semi-dynamic
Semi-dynamic balance refers to times when the body seeks balance when stationary but the base of support is moving.
What three sense-based systems are needed for proper balance?
- Vision
- Vestibular (inner ear)
- Somatosenesation (touch)
How does balance training bolster resistance to injury?
- Improves landing mechanics
- Improves performance
- Reduces risk of fall
- Improves physical performance and overall confidence doing activites
What is the goal of balance training exercises in the beginning phases of a client engaging in physical activity?
Improve reflexive muscle contractions to increase stability.
This is done by placing the body in an unstable environment such as a single leg stance with or without balance equiptment.
Why is balance training important in rehabilitation settings?
- Improves performance during single-limb activities
- Improves proprioception
- Enhances rehabilitation outcomes in athletes with lower-body injuries
- Decreases the risk of falls
Define
Proprioceptively Enriched Environment
An unstable yet controllable environment where unstable exercises are performed in a safe and controlled manner based upon a person’s movement patterns and conditioning.
How can you progress a single leg throw and catch?
- Increase weight
- Toss medicine ball from various heights and angles
- Increase distance between individuals
- Increase velocity of throw
Define
Balance
The ability to maintain postural control
True or False
Assuming the participant has the proper balance and strength needed, heavy loads and balance equipment are safe to use together.
False.
Heavy loads should never be used in conjunction with balance equipment due to safety concerns.
What is the scientific rationale for balance training?
- Performance enhancement
- Injury prevention
- Rehabilitation
An individual running on a grass field is an example of what kind of balance?
Dynamic
Dynamic balance refers to when the body seeks to maintain balance over an uneven and everchanging limit of stability. The body needs to maintain balance when running through a grass field since most fields are uneven with holes and slight inclines.
An individual standing still on one foot is an example of what kind of balance?
Static
Static balance applies to situations where the body seeks postural control when in a stationary position.
Which of the following exercises would be appropriate for a client just beginning balance training:
- Single leg squat
- Single leg lift and chop
- SIngle leg Romanian deadlift
- Multiplanar step-up to balance
Single leg lift and chop
In the beginning stages of a balance program, the body should have a stable (and not moving) base in an unstable environment. Any activity that moves the lower body is considered a more advanced balance exercise.
What is the progression of balance equipment - starting with the floor
- Floor
- Balance beam
- 1/2 foam roll
- Foam pad
- Balance disc
- Wobble board
Why is balance training important for performance?
- Improves static and dynamic balance
- Improves neuromuscular control of the lower body
- Improves balance after injury
- Improves lower body strength
- Improves agility
