Module 4 Flashcards
(29 cards)
balance
when the body is in equilibrium and stationary, meaning no linear or angular movement
dynamic balance
the ability to move and change directions under various conditions without falling
rate of force production
ability of muscles to exert maximal force output in a minimal amount of time
plyometric training
exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action;
also referred to as “jump training” or “reactive training”
integrated performance paradigm
to move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically);
also called stretch-shortening cycle
speed
ability to move the body in one intended direction as fast as possible;
done by stride rate and length
stride rate
number of strides taken in a given amount of time (or distance)
stride length
distance covered with each stride
frontside mechanics
proper alignment of the lead and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis
backside mechanics
proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and a neutral pelvis
agility
ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
quickness
ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities
what helps reduce the rate of ACL injuries
balance
proprioceptive progression for the floor
floor -> balance beam -> half foam roll -> foam pad -> balance disk -> wobble board -> BOSU ball
proprioceptive progression for changing lower body position
two legs stable surface -> single leg stable surface -> two legs unstable surface -> single leg unstable surface
proprioceptive progression for planes of motion
sagittal plane -> frontal plane -> transverse plane
level 1 balance stabilization exercises
little to no joint motion; move in a slow and controlled manner
(singe leg balance, single leg lift and chop)
level 2 balance strength exercises
balance leg moving through a full range of motion with eccentric and concentric muscle actions
(singe leg squat, lunge)
level 3 balance power exercises
hop with stabilization;
pausing in a single leg balance for 3-5 sec upon landing
benefit of plyometric exercises
train the muscles to increase their rate of force production, allowing them to exert more force in a shorter amount of time;
enhancing the excitability, sensivity, reactivity of the neuromuscular system;
improvements in everyday functional activities
plyometric stabilization level
low-intensity jumps;
primary focus is to improve landing mechanics;
hold landing position for 3-5 secs and double check their postural alignment;
squat jump to stabilization, box jump with stabilization
amortization phase
where the body isometrically stabilizes all the forces built up during the loading phase
plyometric strength level
jump landing exercises with a controlled, yet repetitive manner;
jump in a repetitive fashion using repeating tempo
plyometric power level
performed as fast and explosively as can be controlled;
progress from 2 leg jumps to bounding;
various single leg hops that move through the stretch-shortening cycle as fast as possible
