Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be...
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Transcript of Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be...
![Page 1: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/1.jpg)
Chapter 10 Balance-Training Concepts
![Page 2: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/2.jpg)
Objectives
• After this presentation, the participant will be able to:– Define balance and describe its role in
performance and injury risk.– Discuss the importance of balance training. – Design a progressive balance-training
program for clients in any level of training.– Perform, describe, and instruct various
balance-training exercises.
![Page 3: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/3.jpg)
Concepts in Balance
• The Importance of Balance– Maintaining balance is a key to all functional
movements.– Often thought of as a static process.
• Functional balance is static and dynamic
– The ability to reduce force at the right joint, at the right time, and in the right plane of motion requires optimum levels of functional dynamic balance and neuromuscular efficiency.
![Page 4: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/4.jpg)
Balance Mechanism
• Balance training should constantly stress an individual’s limits of stability (balance threshold). – Limit of stability
• The distance outside of the base of support that he or she can go to, without losing control of his or her center of gravity
– This threshold must be constantly stressed in a multiplanar, proprioceptively enriched environment, using functional movement patterns.
![Page 5: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/5.jpg)
Balance Mechanism
• Proprioceptively Enriched Environments– Unstable yet controllable environment– Must use the appropriate progressions and correct
technique at varying speeds to facilitate maximal sensory input to the central nervous system
– Proper progression
• Floor• Balance beam• Half foam roll• Airex pad*• Dyna Disc
![Page 6: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/6.jpg)
Scientific Rationale
• Benefits– Improves dynamic joint stabilization.*
• The ability of the kinetic chain to stabilize a joint during movement
– The main goal for Balance Stabilization Exercises is to improve reflexive muscle contractions.*
![Page 7: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/7.jpg)
Balance and Joint Dysfunction
• Muscle imbalances, joint dysfunctions, pain, and swelling can lead to altered balance. – 80% of the adult population experiences low
back pain.– 80,000–100,000 anterior cruciate ligament
(ACL) injuries occur annually. – More than two million ankle sprains every
year. – Thus, the majority of the clients that fitness
professionals work with may have decreased neuromuscular efficiency and balance.
![Page 8: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/8.jpg)
Balance and Joint Dysfunction
![Page 9: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/9.jpg)
Balance Training Effects on Injury
• Balance exercises are frequent component of integrated ACL injury prevention programs, which have shown promise in reducing the rate of ACL injuries– On the basis of a recent systematic review (40),
balance training programs that are performed for at least 10 minutes a day, 3 times per week for 4 weeks, appear to improve both static and dynamic balance ability.
![Page 10: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/10.jpg)
Designing a Balance Program
• Exercise Selection– Safe– Progressive
• Easy to hard• Simple to complex• Known to unknown• Static to dynamic
– Proprioceptively challenging• Floor• Balance beam• Half foam roll• Airex pad*
![Page 11: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/11.jpg)
Variables
• Plane of motion– Frontal– Sagittal– Transverse
• Range of motion– Full– Partial– End-range
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Levels of Balance Training
• There are three levels of training within the National Academy of Sports Medicine’s OPT™ model—stabilization, strength, and power
• When progressing Balance Training exercises go from stabilization to strength and then strength to power. The same goes for regressing.* The Single Leg Lift and Chop is balance stabilization.
![Page 13: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/13.jpg)
Balance Stabilization Exercises
• Exercises involve little joint motion and are designed to improve reflexive joint stabilization contractions to improve joint stability. – When the body is placed in unstable environments, it must
react by contracting the right muscles at the right time to maintain balance.
![Page 14: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/14.jpg)
Balance Strength Exercises
• More dynamic eccentric and concentric movement through a full range of motion.
• Require dynamic control in mid-range of motion with isometric stabilization at the end-range of motion.
![Page 15: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/15.jpg)
Balance Power Exercises
• Develop high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization.
![Page 16: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/16.jpg)
Implementing a Balance Program
• Stabilization Level (Phase 1)– Select Balance Stabilization Exercises
• Strength Level (Phases 2, 3, and 4)– Select Balance Strength Exercises
• Power Level (Phase 5)– Select Balance Power Exercises
![Page 17: Chapter 10 Balance-Training Concepts. Objectives After this presentation, the participant will be able to: –Define balance and describe its role in performance.](https://reader035.fdocuments.us/reader035/viewer/2022081519/56649ef15503460f94c02ef7/html5/thumbnails/17.jpg)
Program Design
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Summary
• A balance-training program is designed to ensure optimum neuromuscular efficiency of the entire kinetic chain.
• Balance-training programs must be systematic and progressive, following specific guidelines, proper exercise selection criteria, and detailed program variables.
• A proper balance-training program follows the same systematic progression as the OPT Model: stabilization, strength, and power.