Chapter 17 - Balance Training Concepts

Question 1

An individual riding a bike is an example of what kind of balance?

Answer 1

Semi-dynamic

Semi-dynamic balance refers to times when the body seeks balance when stationary but the base of support is moving.

Question 2

What three sense-based systems are needed for proper balance?

Answer 2

1. Vision
2. Vestibular (inner ear)
3. Somatosensation (touch)

Question 3

How does balance training bolster resistance to injury?

Answer 3

• Improves landing mechanics
• Improves performance
• Reduces risk of fall
• Improves physical performance and overall confidence doing activities

Question 4

What is the goal of balance training exercises in the beginning phases of a client engaging in physical activity?

Answer 4

Improve reflexive muscle contractions to increase stability.

This is done by placing the body in an unstable environment such as a single leg stance with or without balance equipment.

Question 5

Why is balance training important in rehabilitation settings?

Answer 5

• Improves performance during single-limb activities
• Improves proprioception
• Enhances rehabilitation outcomes in athletes with lower-body injuries
• Decreases the risk of falls

Question 6

Define:

Proprioceptively Enriched Environment

Answer 6

An unstable yet controllable environment where unstable exercises are performed in a safe and controlled manner based upon a person’s movement patterns and conditioning.

Question 7

How can you progress a single leg throw and catch?

Answer 7

• Increase weight
• Toss medicine ball from various heights and angles
• Increase distance between individuals
• Increase velocity of throw

Question 8

Define:

Balance

Answer 8

The ability to maintain postural control.

Question 9

True or False:

Assuming the participant has the proper balance and strength needed, heavy loads and balance equipment are safe to use together.

Answer 9

False

Heavy loads should never be used in conjunction with balance equipment due to safety concerns.

Question 10

What is the scientific rationale for balance training?

Answer 10

• Performance enhancement
• Injury prevention
• Rehabilitation

Question 11

An individual running on a grass field is an example of what kind of balance?

Answer 11

Dynamic

Dynamic balance refers to when the body seeks to maintain balance over an uneven and ever-changing limit of stability. The body needs to maintain balance when running through a grass field since most fields are uneven with holes and slight inclines.

Question 12

An individual standing still on one foot is an example of what kind of balance?

Answer 12

Static

Static balance applies to situations where the body seeks postural control when in a stationary position.

Question 13

Choose the correct answer:

Which of the following exercises would be appropriate for a client just beginning balance training:

a. Single leg squat
b. Single leg lift and chop
c. Single leg Romanian deadlift
d. Multiplanar step-up to balance

Answer 13

b. Single leg lift and chop

In the beginning stages of a balance program, the body should have a stable (and not moving) base in an unstable environment. Any activity that moves the lower body is considered a more advanced balance exercise.

Question 14

What is the progression of balance equipment - starting with the floor?

Answer 14

• Floor
• Balance beam
• 1/2 foam roll
• Foam pad
• Balance disc
• Wobble board

Question 15

Why is balance training important for performance?

Answer 15

• Improves static and dynamic balance
• Improves neuromuscular control of the lower body
• Improves balance after injury
• Improves lower body strength
• Improves agility

Question 16

What are the three classifications of balance?

Answer 16

1. Static
2. Semi-dynamic
3. Dynamic

Question 17

Define:

Center of gravity

Answer 17

The midpoint of the body.

While the exact location may vary from person to person, the center of gravity is usually located in the trunk.

Question 18

Which is harder - balancing with eyes open or closed?

Answer 18

Closed

The body uses visual feedback to balance. If that sense is taken away, the body has to rely on other senses more.