1
_____ is the ability of the body to move and change directions under various conditions without falling
Dynamic balance
What are the three levels of balance training within the National Academy of Sports Medicine’s OPT model?
Stabilization, strength, and power
the state in which the body is in equilibrium and is stationary.
Balance
_____ is both a static and a dynamic process
balance
Balance is dependent on _____ to maintain the body’s center of gravity.
both internal and external factors
Balance training should stress an individual’s _____.
limit of stability
neuromuscular skill that strongly influences the dynamic balance of a person.
endurance
Maintenance of _____ is an integrated process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency using visual, vestibular, and proprioceptive inputs.
postural equilibrium
In the context of balance training, alterations in the kinetic chain before, during, or after exercise can lead to _____.
flawed movement patterns
What happens as a result of flawed movement patterns during balance training?
The firing order of the muscles activated is altered
Joint dysfunction leads to joint injury, swelling, and interruption of sensory input from articular, ligamentous, and muscular mechanoreceptors to the central nervous system, resulting in _____.
disturbance in proprioception
Define balance threshold
An individual's _____ is the distance outside of the base of support that he or she can move into without losing control of his or her center of gravity.
Joint dysfunction creates _____, which alters balance and leads to tissue overload and injury.
muscle inhibition
T/F : Balance-power exercises are designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position.
True
The main goal of balance training is to continually increase a client’s awareness of his or her limit of stability awareness by creating:
controlled instability.
Identify a balance-stabilization exercise that involves lifting one leg directly beside the balance leg while maintaining optimal alignment including level hips and shoulders and holding this position for 5–20 seconds
Single-leg balance
The preparatory step for the single-leg hip rotation exercise involves:
standing with feet shoulders-width apart and pointing straight ahead with hips in a neutral position
Identify a balance-stabilization exercise in which an individual lifts one leg while maintaining the optimal alignment including level hips and shoulders and then lifts a medicine ball in a diagonal pattern until the medicine ball is overhead.
Single-leg lift and chop
What steps should be followed by personal trainers for properly training the balance mechanism?
They should implement progressive, systematic training programs to develop long-term changes in their clients.
How does balance training fill the gap left by traditional training?
They do not challenge the proprioceptive mechanism of the human movement system.
Which of the following is one of the steps involved in the single-leg throw-and-catch exercise?
Toss the medicine ball to a partner or trainer, while maintaining optimal postural alignment
"Squat as if sitting in a chair, flexing at hips, knees, and ankles and lower to first point of compensation." are steps for __________
single-leg squat exercise.
Identify a balance-strength exercise that requires an individual to lift one leg directly beside the balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg.
Single-leg Romanian deadlift
Identify a balance-strength exercise that requires an individual to leap forward with toes pointing straight ahead and knee directly over the toes and then pushing off of the front foot through heel onto the back leg and maintain balance on the back leg.
Multiplanar lunge to balance
Training functional movements in a proprioceptively enriched environment at varying speeds facilitates maximal sensory input to the central nervous system, resulting in:
the selection of proper movement patterns.
Identify a balance-strength exercise whose preparatory step involves standing in front of a box or platform with feet shoulders-width apart and pointing straight ahead with hips in a neutral position.
Multiplanar step-up to balance
Identify a balance-power exercise that involves lifting one leg directly beside balance leg; hopping off the box and landing on ground on one leg, keeping toes pointing straight ahead and knee directly over the toes, and holding this position for 3 to 5 seconds.
Multiplanar single-leg box hop-down with stabilization
Study
Read the chapter
The ability to reduce force at the right joint, at the right time, and in the right plane of motion requires optimal levels of dynamic balance and _____.
neuromuscular efficiency
Study
Read the chapter