Module 4 Flash Cards
A training environment that is as unstable as can safely be controlled by an individual
Controlled instability
The ability to move and change directions under various conditions without falling
Dynamic balance
Stresses a clients’ limit of stability by training in a multiplanar proprioceptively enriched environment with appropriate progressions and technique
Balance training
Efficient movement requires force reduction, isometric stabilization, and concentric force production
Integrated performance paradigm
What are 3 stabilization-balance exercises?
1) Single-leg balance
2) Single-leg balance reach
3) Single-leg lift and chop
What are 3 strength-balance exercises?
1) Single-leg squat
2) Single-leg Romanian deadlift
3) Step-up to balance
What are 3 power-balance exercises?
1) Multiplanar hop with stabilization
2) Multiplanar single-leg box hop-up with stabilization
3) Multiplanar single-leg box hop-down with stabilization
What are 3 variables to progress or regress balance training?
1) Standing surface
2) Visual condition
(eyes open or closed)
3) Body position and movement
What are some body position progressions in balance training?
Two-leg stable
Single-leg stable
Two-legs unstable
Single-leg unstable
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
The eccentric phase of a reactivate exercise
Loading phase
What are the 2 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
The phase of reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action
Amortization phase
The concentric phase of a reactive exercise
Unloading phase
What is the primary function of the loading phase of an eccentric exercise?
Increases muscle spindle activity by prestretching was the muscle and storing potential energy before concentrically unloading
