Nasm Ch. 10 - Balance Training Concepts

Front 1

Balance

Back 1

When the body is in equilibrium and stationary, meaning no linear or angular movement

Front 2

Dynamic Balance

Back 2

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

Front 3

Joint dysfunction > Muscle inhibition > joint injury > swelling > altered proprioception

Back 3

Describe the effects of joint dysfunction

Front 4

Balance Training Parameters, Progressions

Back 4

Easy to hard

Simple to complex

Stable to unstable

static to dynamic

Slow to fast

Two arm/legs to single arms/legs

Eyes open to eyes closed

known to unknown (cognitive task)

Front 5

Balance Training Parameters, Proprioceptively Challenges

Back 5

1. Floor

2. Balance beam

3. half foam roll

4. Foam pad

5. Balance disc

6. Wobble board

7. BOSU ball

Front 6

Balance training parameters, Variables: Planes of motion

Back 6

1. Sagittal

2. Frontal

3. Transverse

Front 7

Balance training parameters, Variables: Body Position

Back 7

1. Two-leg/Stable

2. Single-leg/Stable

3. Two-legs/unstable

4. single-leg/unstable

Front 8

Single leg balance

Single leg balance reach

Single leg hip internal and external rotation

Single leg lift and chop

Single leg throw and catch

Back 8

Balance-Stablization, Exercises

Front 9

Balance-stabilization exercises: Single leg Balance, Techniques

Back 9

Make sure the gluteal musculature of the balance leg remains contracted while performing this and all balance exercises to help stabilize the lower extremity

Front 10

Balance-stablization exercises: Single leg balance reach, Safety

Back 10

Keep hips level when performing balance exercises. This will decrease stress to the limbo pelvic hip complex

Progress: reach to the side and then the back

Front 11

Balance-stablizaiton exercises: Single leg hip rotation, Safety

Back 11

Make sure when performing to rotate through the hip of the balance leg versus the spine. This will decrease stress to the spine and enhance control of the LPHC

Front 12

Balance stabilization exercises: Single leg lift and chop, safety

Back 12

Make sure the knee of the balance leg always stays in line with toes

Front 13

Balance stabilization exercises: Singe leg throw and catch, safety

Back 13

Several methods to increase the demand of this exercise:

1. Trainer can toss the medicine ball at various heights and across the body

2. Increase the distance between the individuals

3. increase velocity of each throw

Front 14

1. Single leg squat

2. single-leg squat touchdown

3. Single-leg Romanian deadlift

4. Multiplaner step-up to balance

5. Multiplaner lunge to balance

Back 14

Balance-Strength Exercises

Front 15

Balance strength exercises, Single Leg Squat, Safety

Back 15

Ensure the knee is always in line with the toe and it does not move inside or outside the second and third toe, decreasing stress to the knee

Front 16

Balance strength exercises, Single leg squat touch down, Technique

Back 16

If individuals can not touch their foot, have them first work on reaching to their knee, then shin, then foot

Front 17

Balance strength exercises, Single leg Romanian deadlift, Technique

Back 17

One can use the same progression with this exercise as that performed in the single leg squat touchdown: Reach to knee, then shin, then foot

Front 18

Balance strength exercises, Multiplanar Step up to balance, Technique

Back 18

Make sure end position that the balance legs hip is in full extension for maximal recruitment of the glute muscles

Progression: Same process, step from side (frontal plane) or turn 90 degrees (transverse plane)

Front 19

Balance strength exercises, Multiplaner lunge to balance, Safety

Back 19

Make sure the stride length is not too large, particularly if one has tight hip flexors. This can force the spine into excessive extension, increasing stress to the lower back

Progression: Same process, lunge to the side (frontal plane) or 90 degrees (transverse plane)

Front 20

1. Multiplanar hop with stabilization

2. Multiplanar single leg box hop up with stabalization

3. Multiplayer single leg box hop down with stbalization

Back 20

Balance Power Exercises

Front 21

Balance Power exercises, Multiplanar Hop with stabilization, Safety

Back 21

Make sure landing is soft (quiet) to ensure efficient acceptance of forces through the tissues and keep the knee in line with the second and third toes

Progression: Same process. Hop side to side (Frontal plane) or turning degrees (transverse plane)

Front 22

Balance Power exercises, Multiplanar single-leg box hop-up with stabilization, Safety

Back 22

Always land softly with knee in line with toes.

Progression: Same process, hop in frontal plane and or transverse plane

Front 23

Balance Power exercises, Mulitplanar single leg box hip-down stabilization, Technique

Back 23

Keep knee in line with toes when landing as softly as possible

Progression: Same process, using frontal and transverse plane

Front 24

Number of exercises: 1-4

Sets: 1-3

Reps: 12-20 or 6-10 (SL)

Tempo: slow

Rests: 0-90 sec.

Back 24

Balance training program design, stabilization

Front 25

Number of exercises: 0-4

Sets: 2-3

reps: 8-12

Tempo: Medium

Rest: 0-60 sec

Back 25

Balance training program design, strength

Front 26

Number of exercises: 0-2

Sets: 2-3

Reps: 8-12

Tempo: Controlled (hold landing for 3-5 sec)

Rest: 0-60 sec

Back 26

Balance training program design, power