Nasm Essential If Personal Fitness Training : Ch 10 : Balance Training Concepts

Front 1

What is the key to all functional movements? Whether running down A basketball court, exercising on a stability ball, or walking down the stairs.

Back 1

The ability to maintain balance postural control.

Front 2

Balance

Back 2

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

Front 3

What is an example of balance?

Back 3

When a gymnast maintains a handstand without falling over this is balance or balancing.

Front 4

Dynamic balance

Back 4

The ability to move & change directions under various conditions without falling.

Front 5

What is an example of dynamic balance?

Back 5

Running on uneven surfaces without falling.

Front 6

Dynamic balance is strongly influenced by other neuromuscular skills such as

Back 6

Speed, endurance, flexibility, & strength.

Front 7

The integrated performance paradigm shows that adequate

Back 7

Force reduction & stabilization are required for optimal force production.

Front 8

The ability to reduce force at the right joint, at the right time, & in the right plan of motion requires optimal levels of

Back 8

Dynamic balance & neuromuscular efficiency.

Front 9

Balance is dependent on both

Back 9

Internal and external factors to maintain of the body’s COG over its base of support.

Front 10

What type of processes make balance? What do they involve?

Back 10

Static & dynamic.

They involve multiple neurological pathways.

Front 11

Maintenance of postural equilibrium (balance) is an integrated process requiring

Back 11

Optimal muscular balance (length tension & force couple relationships)

Joint dynamics (arthrokinematics)

Neuromuscular efficiency using visual, vestibular (inner ear), & proprioceptive inputs

Front 12

Specific kinetic chain and balances (such as altered length-tension/force couple relationships, & arthrokinematics) can lead to

Back 12

Altered balance & neuromuscular inefficiency.

Front 13

Flood movement patterns alter the

Back 13

Firing order of the muscles activated, disrupting specific functional movement patterns & decreasing neuromuscular efficiency.

Front 14

Prime movers may be slow to activate, whereas synergists & stabilizers

Back 14

Substitute & become overactive (synergistic dominance).

Front 15

The combined effects of flood movement patterns lead to abnormal

Back 15

Joint stress, which affects the structural integrity of the kinetic chain leading to pain & joint dysfunction.

Front 16

The effects of joint dysfunction :

Back 16

Back (Definition)

Front 17

Sensory feedback to the CNS is altered after

Back 17

Ankle sprains, ligamentous injury to the knee, & LBP.

Front 18

What percentage of American adults will experience an episode of LBP at some point in their lives?

Back 18

80%

Front 19

How many of the adult American population Will experience anterior cruciate ligament injuries (ACL)?

Back 19

80,000-100,000

Front 20

How many of the adult American population will visit the doctors office for foot and ankle problems annually?

Back 20

11 million

Front 21

What can lead to alter balance?

Back 21

Muscle imbalance

Pain

Swelling

Joint dysfunction

Hint 21

There are 4

Front 22

Balance training should stress an individuals

Back 22

Limit of stability/balance threshold

Front 23

And individuals limit of stability is

Back 23

The distance outside of the base of support that they can move into without losing control of their COG.

Front 24

Balance threshold or limited stability must be stressed in a

Back 24

Multiplanar, proprioceptively enriched (unstable yet controlled) environment.

Front 25

Balance threshold or limit of stability training uses what to improve dynamic stability & NM control?What is the appropriate

Back 25

Functional movement patterns.

Front 26

What are the appropriate progressions for training functional movements?

Back 26

1. Floor

2. Balance beam

3. Half foam roll

4. Foam pad

5. Balance disc

Front 27

What facilitates maximal sensory input to the CNS, resulting in the selection of the proper movement pattern?

Back 27

Training functional movements in a proprioceptively enriched environment with appropriate progressions, correct technique, at varying speeds.

Front 28

Balance training program so frequently use to help prevent

Back 28

Lower extremity injuries by improving balance ability.

Front 29

Performing balance exercises can reduce the rate of

Back 29

Ankle sprains & other lower extremity injuries.

Front 30

Integrated injury prevention programs that include balance exercises, plyometric, or strength exercise is greatly influence the ability to

Back 30

Improve lower extremity biomechanics.

Front 31

What type of training programs improve both static & dynamic balance ability?

Back 31

Balance training programs done 10 minutes/day, 3X/weeks, for 4 weeks.

Front 32

Balance exercises are vital of any integrated program as they ensure optimal

Back 32

NM efficiency of the entire HMS.

Front 33

Balance training parameters : Exercise selection (safe, progressive, proprioceptively challenging) : Variables (plane of motion & body position) :

Back 33

Back (Definition)

Front 34

The main goal of balance training is to continually increase the client’s

Back 34

Awareness of their limit of stability (kinesthetic awareness) by creating controlled instability.

Front 35

And example of control and stability could range from

Back 35

A 65-year-old balancing on 1 foot.

A 25-year-old athlete balancing on 1 foot while standing on a balance disc.

Front 36

Systematic progression for balance training :

Back 36

Back (Definition)

Front 37

Balance stabilization exercises involve ___ & are designed to ___.

Back 37

Little joint motion

To improve reflexive (automatic) joint stabilization contractions to increase joint stability.

Front 38

Balance-stabilization training places the body in

Back 38

Unstable environments.

Front 39

When the body is placed an unstable environments during balance stabilization training it learns to

Back 39

React by contracting the right muscles at the right time to maintain balance.

Front 40

Sample exercises in the balance stabilization level include :

Back 40

Single leg balance

Single leg balance reach

Single leg hip internal/external rotation

Single leg lift & chop

Single leg throw & catch

Front 41

Balance stabilization exercises : single leg balance :

Back 41

Back (Definition)

Front 42

Balance stabilization exercises : Single leg balance reach :

Back 42

Back (Definition)

Front 43

Balance stabilization exercises : single leg hip rotation :

Back 43

Back (Definition)

Front 44

Balance stabilization exercises : Single leg lift & chop :

Back 44

Back (Definition)

Front 45

Balance stabilization exercises : Single leg throw & catch :

Back 45

Back (Definition)

Front 46

Balance strength exercises involve

Back 46

Dynamic concentric & eccentric movements of the balance leg through full ROM.

Front 47

Balance strength exercise Movements require

Back 47

Dynamic control in the mid-ROM, with isometric stabilization at the end-ROM.

Front 48

The demand of each exercise in Balance-strength Training is progressed in what ways?

Back 48

Specificity

Speed

Neural

Front 49

Balance strength exercises are designed to improve

Back 49

The neuromuscular efficiency of the entire HMS.

Front 50

Sample exercises in the balance strength level include :

Back 50

Single leg squat

Single leg squat touchdown

Single leg Romanian deadlift

Multiplanar step up to balance

Multiplanar lunge to balance

Front 51

Balance-strength exercises : Single leg squat :

Back 51

Back (Definition)

Front 52

Balance-strength exercises : Single leg squat touchdown :

Back 52

Back (Definition)

Front 53

Balance-strength exercises : Single leg Romanian deadlift :

Back 53

Back (Definition)

Front 54

Balance-strength exercises : Multiplanar step up to balance :

Back 54

Back (Definition)

Front 55

Balance-strength exercises : Multiplanar lunge to balance :

Back 55

Back (Definition)

Front 56

Balance power exercises are designed to develop proper

Back 56

Deceleration ability to move the body from a dynamic position to a controlled stationary position, as well as high levels of eccentric strength, dynamic NM efficiency, and reactive joint stabilization.

Front 57

Balance-power exercises in this level include :

Back 57

Multiplantar hop with Stabilization

Multiplantar single-leg box hop up with stabilization

Multiplantar single-leg box hop it down with stabilization

Front 58

Balance-power exercises : Multiplantar hop with stabilization (sagittal, frontal, & transverse) :

Back 58

Back (Definition)

Front 59

Balance-power exercises : Multiplantar single-leg box hop-up with stabilization :

Back 59

Back (Definition)

Front 60

Balance-power exercises : Multiplantar single-leg box hop-down with stabilization :

Back 60

Back (Definition)

Front 61

A client in the stabilization level of training (phase 1) select what ___ exercises.

Back 61

Balance-stabilization

Front 62

A client in the strength level of training (phases 2, 3, or 4), select ___ exercises.

Back 62

Balance-strength

Front 63

An advanced client in the power level training (phase 5), select ___ exercises.

Back 63

Balance-power

Front 64

Balance training program design (OPT PT level, phases, exercise, number of exercises, sets, reps, tempo, & rest)

Back 64

Back (Definition)

Front 65

Fill in the template :

Back 65

Back (Definition)