Controlled instability
A training environment that is as unstable as can safely be controlled by an individual
Dynamic balance
The ability to move and change directions under various conditions without falling
Balance training
Stresses a client's limit of stability by training in a multiplanar proprioceptively enriched environment with appropriate progressions and technique
Integrated performance paradigm
Efficient movement requires force reduction, isometric stabilization, and concentric force production
Single-leg balance, Single-leg balance reach, Single-leg lift and chop
What are 3 stabilization-balance exercises?
Single-leg squat, Single-leg romanian deadlift, Step-up to balance
What are 3 strength-balance exercises?
Multiplanar hop with stabilization, Multiplanar single-leg box hop-up with stabilization, Multiplanar single-leg box hop-down with stabilization
What are 3 power-balance exercises?
Standing surface, visual condition (eyes open or closed), body position and movement
What are 3 variables to progress or regress balance training?
Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable
What are some body position progressions in balance training?
Reactive (plyometric) training
Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as bounding, hopping (single-leg) and jumping (two-leg)
Loading phase
The eccentric phase of a reactive exercise
Increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance
What are 2 primary adaptations of reactive training?
Amortization phase
The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action
Unloading phase
The concentric phase of a reactive exercise
Increases muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading
What is the primary function of the loading phase of an eccentric exercise?
Squat jump with stabilization, Box jump-up with stabilization, Box jump-down with stabilization
What are 3 stabilization-plyometric exercises?
Squat jump, Tuck jump, Butt kick, Power step-up
What are 4 strength-reactive exercises?
Ice skater, Single-leg power step-up, Proprioceptive plyometrics
What are 3 power-reactive exercises?
0-2
How many reactive exercises are recommended for clients training in the Stabilization Endurance Phase?
Total body strength, core strength, and balance
What 3 things does a client need adequate levels of before progressing into reactive training?
Landing mechanics
The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain
Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency
What are 3 goals of reactive-stabilization exercises?
3 - 5 seconds
How long the amortization phase should be held during reactive-stabilization exercises?
Agility
The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture
Quickness
The ability to react and change body position with maximum rate for force production, in all planes of motion, from all body positions, during functional activities
Speed
The ability to move the body in one intended direction as fast as possible
Stride length and stride rate
Speed is the product of what?
Ankle plantar flexion; knee extension; hip extension; neutral lumbar spine
What are the proper backside gait mechanics?
Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine
What are the proper front side gait mechanics?
Enhances ability to control eccentric force, improves structural integrity of connective tissue
What are 2 ways SAQ training prevents injury?
Weight loss, improved coordination, enhanced movement proficiency, and injury prevention
What are 4 benefits of SAQ training for sedentary adults?
Bone density, coordinative ability, muscular power
The primary function of SAQ training for seniors is to prevent decreases in what?
Increased intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure
What are the benefits of SAQ training for weight loss clients?
One-in, two-in, side shuffle, in-in out-out, zig zag, Ali shuffle
Identify 6 SAQ ladder drills
L.E.F.T. drill, T-drill, box drill, modified box drill
Identify 4 SAQ cone drills