Balance Basics
This is the ability to maintain the body’s center of gravity within its base of support.
What is balance?
Balance while the body is in motion.
What is dynamic balance?
Balance training is primarily emphasized in this phase of the OPT model.
What is Phase 1: Stabilization Endurance?
Going from two legs to one leg is an example of this.
What is progression?
Balance training helps improve this joint complex often linked to instability.
What is the ankle?
These three systems work together to maintain balance.
What are the visual, vestibular, and somatosensory systems?
Balance while the body is stationary.
What is static balance?
Balance exercises in Phase 1 typically use this tempo.
What is slow, controlled tempo (4/2/1)?
Using a stable floor instead of a foam pad would be this.
Balance training enhances this ability during movement.
What is proprioception?
This system uses information from muscles and joints to detect body position.
What is the somatosensory system?
This is the most challenging stance position due to the smallest base of support.
What is single-leg stance?
In Phase 1, balance exercises are often paired with this type of exercise.
What are strength exercises (superset format)?
This piece of equipment is commonly used to create instability in NASM balance training.
What is a foam pad (Balance pad)?
This population benefits greatly from balance training due to fall risk.
Who are older adults?
This system detects changes in head position and movement.
What is the vestibular system?
Reducing this makes balance more difficult.
What is base of support?
This is the recommended rep range for stabilization endurance exercises.
What is 12–20 reps?
This movement combines balance and strength in Phase 1 (example: single-leg squat to row).
What is a balance-strength superset?
Balance exercises should be performed after this part of the workout.
What is the warm-up?
When an individual relies heavily on visual input for stability, this is considered this type of balance strategy.
What is visual-dominant balance strategy?
Removing visual input (like closing the eyes) primarily challenges this system.
What is the somatosensory and vestibular systems?
Progressing balance training often involves moving from stable to this type of surface.
What is unstable surface?
Increasing speed during balance exercises shifts emphasis toward this.
What is dynamic stabilization / neuromuscular efficiency?
The primary goal of balance training in the OPT model is to improve this.
What is neuromuscular efficiency?