Concepts Of Integrated Training (Balance, Reactive, SAQ) Flashcards Preview

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Flashcards in Concepts Of Integrated Training (Balance, Reactive, SAQ) Deck (36)
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1

A training environment that is as unstable as can safely be controlled by an individual

Controlled instability

2

The ability to move and change directions under various conditions without falling

Dynamic balance

3

Stresses a clients limit of stability by training in a multiplanar proprioceptively enriched environment with appropriate progressions and technique

Balance training

4

Efficient movement requires force reduction, isometric stabilization, and concentric force production

Integrated performance paradigm

5

What are three stabilization-balance exercises

Single-leg balance, single-leg balance reach, single-leg lift and chop

6

What are three strength-balance exercises

Single-leg squat, single-leg Romanian deadlifts, step-up to balance

7

What are three power-balance exercises

Multiplanar hop with stabilization, Multiplanar single-leg box pop-up with stabilization, Multiplanar single-leg box hop-down with stabilization

8

What are 3 variables to progress or regress balance training

Standing surface, visual condition (eyes open or closed), body position and movement

9

What are some body position progressions in balance training

Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable

10

Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as bounding, hopping (single-leg) and jumping (two-leg)

Reactive (plyometric) training

11

The eccentric phase of a reactive exercise

Loading phase

12

What are two primary adaptations of reactive training

Increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance

13

The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action

Amoritization phase

14

The concentric phase of a reactive exercise

Unloading phase

15

What is the primary function of the loading phase of an eccentric exercise

Increases muscle spindle activity by pre-stretching the muscle and storing potential energy before concentrically unloading

16

What are three stabilization-plyometric exercises

Squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization

17

What are four strength-reactive exercises

Squat jump, tuck jump, butt kick, power step-up

18

What are three power-reactive exercises

Ice skater, single-leg power step-up, proprioceptive plyometrics

19

How many reactive exercises are recommended for clients training in the stabilization endurance phase

0-2

20

What three things does a client need adequate levels of before progressing into reactive training

Total body strength, core strength, and balance

21

The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain

Landing mechanics

22

What are three goals of reactive-stabilization exercises

Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency

23

How long the amortization phase should be held during reactive-stabilization exercises

3-5 seconds

24

The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture

Agility

25

The ability to react and change body position with maximum rate of force production, in all planes of motion, from all body positions, during functional activities

Quickness

26

The ability to move the body in one intended direction as fast as possible

Speed

27

Speed is the product of what

Stride length and stride rate

28

What are the proper backside gait mechanics

Ankle plantar flexion; knee extension; hip extension; neutral lumbar spine

29

What are the proper frontside gait mechanics

Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine

30

What are the proper front side gait mechanics

Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine

31

What are two ways SAQ training prevents injury

Enhances ability to control eccentric force, improves structural integrity of connective tissue

32

What are four benefits of SAQ training for sedentary adults

Weight loss, improved coordination, enhanced movement proficiency, and injury prevention

33

The primary function of SAQ training for seniors is to prevent decreases in what

Bone density, coordinative ability, muscular power

34

What are the benefits of SAQ training for weight loss clients

Increased intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure

35

Identify 6 SAQ ladder drills

One-in, two-in, side shuffle, in-in out-out, zigzag, Ali shuffle

36

Identify 4 SAQ cone drills

L.E.F.T drill, T-drill, box drill, modified box drill