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47 Cards in this Set
- Front
- Back
- 3rd side (hint)
What is the key to all functional movements? Whether running down A basketball court, exercising on a stability ball, or walking down the stairs. |
The ability to maintain balance postural control. |
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Balance |
When the body is in equilibrium & stationary, meaning no linear or angular movement. |
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What is an example of balance? |
When a gymnast maintains a handstand without falling over this is balance or balancing. |
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Dynamic balance |
The ability to move & change directions under various conditions without falling. |
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What is an example of dynamic balance? |
Running on uneven surfaces without falling. |
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Dynamic balance is strongly influenced by other neuromuscular skills such as |
Speed, endurance, flexibility, & strength. |
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The integrated performance paradigm shows that adequate |
Force reduction & stabilization are required for optimal force production. |
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The ability to reduce force at the right joint, at the right time, & in the right plan of motion requires optimal levels of |
Dynamic balance & neuromuscular efficiency. |
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Balance is dependent on both |
Internal and external factors to maintain of the body’s COG over its base of support. |
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What type of processes make balance? What do they involve? |
Static & dynamic. They involve multiple neurological pathways. |
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Maintenance of postural equilibrium (balance) is an integrated process requiring |
Optimal muscular balance (length tension & force couple relationships) Joint dynamics (arthrokinematics)
Neuromuscular efficiency using visual, vestibular (inner ear), & proprioceptive inputs |
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Specific kinetic chain and balances (such as altered length-tension/force couple relationships, & arthrokinematics) can lead to |
Altered balance & neuromuscular inefficiency. |
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Flood movement patterns alter the |
Firing order of the muscles activated, disrupting specific functional movement patterns & decreasing neuromuscular efficiency. |
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Prime movers may be slow to activate, whereas synergists & stabilizers |
Substitute & become overactive (synergistic dominance). |
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The combined effects of flood movement patterns lead to abnormal |
Joint stress, which affects the structural integrity of the kinetic chain leading to pain & joint dysfunction. |
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The effects of joint dysfunction : |
Back (Definition) |
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Sensory feedback to the CNS is altered after |
Ankle sprains, ligamentous injury to the knee, & LBP. |
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What percentage of American adults will experience an episode of LBP at some point in their lives? |
80% |
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How many of the adult American population Will experience anterior cruciate ligament injuries (ACL)? |
80,000-100,000 |
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How many of the adult American population will visit the doctors office for foot and ankle problems annually? |
11 million |
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What can lead to alter balance? |
Muscle imbalance Pain Swelling Joint dysfunction |
There are 4 |
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Balance training should stress an individuals |
Limit of stability/balance threshold |
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And individuals limit of stability is |
The distance outside of the base of support that they can move into without losing control of their COG. |
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Balance threshold or limited stability must be stressed in a |
Multiplanar, proprioceptively enriched (unstable yet controlled) environment. |
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Balance threshold or limit of stability training uses what to improve dynamic stability & NM control?What is the appropriate |
Functional movement patterns. |
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What are the appropriate progressions for training functional movements? |
1. Floor 2. Balance beam 3. Half foam roll 4. Foam pad 5. Balance disc |
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What facilitates maximal sensory input to the CNS, resulting in the selection of the proper movement pattern? |
Training functional movements in a proprioceptively enriched environment with appropriate progressions, correct technique, at varying speeds. |
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Balance training program so frequently use to help prevent |
Lower extremity injuries by improving balance ability. |
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Performing balance exercises can reduce the rate of |
Ankle sprains & other lower extremity injuries. |
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Integrated injury prevention programs that include balance exercises, plyometric, or strength exercise is greatly influence the ability to |
Improve lower extremity biomechanics. |
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What type of training programs improve both static & dynamic balance ability? |
Balance training programs done 10 minutes/day, 3X/weeks, for 4 weeks. |
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Balance exercises are vital of any integrated program as they ensure optimal |
NM efficiency of the entire HMS. |
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Balance training parameters : Exercise selection (safe, progressive, proprioceptively challenging) : Variables (plane of motion & body position) : |
Back (Definition) |
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The main goal of balance training is to continually increase the client’s |
Awareness of their limit of stability (kinesthetic awareness) by creating controlled instability. |
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And example of control and stability could range from |
A 65-year-old balancing on 1 foot. A 25-year-old athlete balancing on 1 foot while standing on a balance disc. |
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Systematic progression for balance training : |
Back (Definition) |
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Balance stabilization exercises involve ___ & are designed to ___. |
Little joint motion To improve reflexive (automatic) joint stabilization contractions to increase joint stability. |
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Balance-stabilization training places the body in |
Unstable environments. |
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When the body is placed an unstable environments during balance stabilization training it learns to |
React by contracting the right muscles at the right time to maintain balance. |
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Sample exercises in the balance stabilization level include : |
Single leg balance Single leg balance reach Single leg hip internal/external rotation Single leg lift & chop Single leg throw & catch |
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Balance stabilization exercises : single leg balance : |
Back (Definition) |
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Balance stabilization exercises : Single leg balance reach : |
Back (Definition) |
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Balance stabilization exercises : single leg hip rotation : |
Back (Definition) |
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Balance stabilization exercises : Single leg lift & chop : |
Back (Definition) |
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Balance stabilization exercises : Single leg throw & catch : |
Back (Definition) |
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Balance strength exercises involve |
Dynamic concentric & eccentric movements of the balance leg through full ROM. |
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Balance strength exercise Movements require |
Dynamic control in the mid-ROM, with isometric stabilization at the end-ROM. |
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