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CPT CH 9 07-20-05 PDF
CPT CH 9 07-20-05 PDF
Balance Training
Concepts
Objectives
Key Terms
MODULE 9-1:
Concepts in Balance Training
The Importance of Balance
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Balance Training
Concepts
False
False
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MODULE 9-2:
Scientific Rationale for Balance Training
Benefits of Balance Training
DYNAMIC JOINT
STABILIZATION:
The ability of the
kinetic chain to
stabilize a joint
during movement.
MULTISENSORY
CONDITION:
Training
environment that
provides heightened
stimulation to
proprioceptors and
mechanoreceptors.
CONTROLLED
INSTABILITY:
Training
environment that is
as unstable as can
safely be controlled
by an individual.
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Balance Training
Concepts
Joint Dysfunction
Muscle Inhibition
Joint Injury
Swelling
Altered Proprioception
Figure 9-2: Effects of Joint Dysfunction
Thus, muscle imbalances, joint dysfunctions, pain and swelling can lead to
altered balance.Therefore, the majority of the clients that fitness professionals
work with may have decreased neuromuscular efficiency. It is imperative to
understand balance and how to design a balance routine that caters to the
needs of todays client.
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False
318
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Concepts
MODULE 9-3:
Designing a Balance Training Program
Balance Training Design Parameters
A balance-training program is a vital component of any integrated training
program. It ensures optimum neuromuscular efficiency of the entire kinetic
chain.The program must be systematic and progressive.1,2 Fitness professionals
must follow specific program guidelines, proper exercise selection criteria and
detailed program variables (Figure 9-3).1,2
Exercise Selection
Safe
Progressive
Easy to hard
Simple to complex
Known to unknown
Stable to unstable
Static to dynamic
Slow to fast
Two-arm/leg to
single-arm/leg
Eyes open to eyes closed
Systematic
Stabilization
Strength
Power
Proprioceptively
challenging
Floor
Balance beam
Half foam roll
Airex pad
Dyna Disc
Variables
Plane of motion
Sagittal
Frontal
Transverse
Range of motion
Full
Partial
End-range
Multisensory
Half foam roll
Reebok Core Board
Airex pad
Dyna Disc
BOSU
Type of resistance
Body position
Two-leg
Staggered-stance
Single-leg
Multiposition
Upright
30
45
75
90
Speed of motion
Duration
Frequency
Amount of feedback
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POWER
Phase 5
STRENGTH
Phase 4
Phase 3
Phase 2
Phase 1
STABILIZATION
Stabilization Level
In balance-stabilization training, exercises involve little joint motion. They
are designed to improve reflexive joint stabilization contractions to increase
joint stability.1,2 This means that when the body is placed in unstable
environments, it must react by contracting the right muscles at the right time
to maintain balance. Exercises in this level include:
Single-leg Balance
Single-leg Hip Internal and External Rotation
Single-leg Hip Flexion and Extension
Single-leg Balance Reach
Single-leg Rotation
Single-leg Lift and Chop
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Balance Training
Concepts
Single-leg Balance
Preparation
1. Stand with feet shoulder-width apart and pointed
straight ahead. Hips should be in a neutral position.
2. Lift chest, retract shoulders slightly and tuck chin.
Movement
Start
Finish
Movement
Start
Finish
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Movement
3. Draw abs in and activate glutes.
4. Lift one leg directly beside balance leg. Dorsiflex toe, flex hip at a 90-degree angle and
slightly flex knee. Maintain optimal alignment, including level hips and shoulders.
5. Move lifted leg to the front of the body (sagittal). Hold for two seconds.
6. Slowly return to original position.
7. Move lifted leg to the side of the body (frontal). Hold for two seconds.
8. Slowly return to original position.
9. Externally rotate balance hip and move lifted leg to the rear of the body (transverse).
Hold for two seconds.
10.Slowly return to original position.
11.Switch legs and repeat as instructed.
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Sagittal Start
Sagittal Finish
Frontal Start
Frontal Finish
Transverse Start
Transverse Finish
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Balance Training
Concepts
Movement
Start
Movement
Finish
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Strength Level
In balance-strength training, exercises involve more dynamic eccentric and
concentric movement of the balance leg,through a full range of motion.Movements
require dynamic control in mid-range of motion, with isometric stabilization at the
end-range of motion.The specificity, speed and neural demand are progressed in
this level.These exercises are designed to improve the neuromuscular efficiency of
the entire kinetic chain.1,2 Exercises in this level include:
Single-leg Squat
Single-leg Squat Touchdown
Single-leg Romanian Deadlift
Lunge to Balance
Step-up to Balance
Single-leg Squat
Preparation
1. Stand with feet shoulder-width apart and pointed
straight ahead. Hips should be in a neutral position.
2. Lift chest, retract shoulders slightly, tuck chin and
place hands on hips.
Movement
Start
Movement
Finish
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Balance Training
Concepts
Movement
Start
Finish
Movement
Start
Finish
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Lunge to Balance
Preparation
1. Stand with feet shoulder-width apart and pointed
straight ahead. Hips should be in a neutral position.
2. Lift chest, retract shoulders slightly, tuck chin and
place hands on hips.
Movement
Start
Movement
Finish
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Concepts
Step-up to Balance
Preparation
1. Stand in front of a box or platform (between six and
18 inches) with feet shoulder-width apart and pointed
straight ahead. Hips should be in a neutral position.
2. Lift chest, retract shoulders slightly and tuck chin.
Movement
Start
Finish
Power Level
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Movement
3. Draw abs in and activate glutes.
4. Lift one leg directly beside balance leg. Dorsiflex toe, flex hip at a 90-degree angle and
slightly flex knee. Maintain optimal alignment, including level hips and shoulders.
5. Hop forward (sagittal), landing on opposite foot. Stabilize and hold for two to four seconds.
6. Hop backward (sagittal), landing on opposite foot in starting position. Stabilize and hold
for two to four seconds.
7. Switch legs and repeat as instructed.
8. Use the same format to move in frontal and transverse planes, hopping in a side-to-side
or turning manner.
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Sagittal Start
Sagittal Finish
Frontal Start
Frontal Finish
Transverse Start
Transverse Finish
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Balance Training
Concepts
Movement
Start
Finish
Movement
Start
Finish
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Movement
Start
Finish
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Balance Training
Concepts
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MODULE 9-4:
Implementing a Balance Training Program
Balance Training Design Parameters
Implementing a balance-training program requires that fitness
professionals follow the progression of the OPT model. For example, if a
client is in the stabilization level of training (Phase 1 or 2), select balancestabilization exercises. For a client in the strength level of training (Phase 3, 4
or 5), the fitness professional should select balance-strength exercises. For an
Table 9-2: Balance Training Program Design
OPT
Level
Phase(s)
Exercise
Number of
Exercises
Sets
Reps
Tempo
Rest
Stabilization
1
2
Balance
1-4
Stabilization
1-3
10-20
3-10 sec
(or single-leg hold
6-10 each)
0-90
sec.
Strength
3
4
5
Balance
Strength
0-4
2-4
8-12
3/2/1 1/1/1
0-60
sec.
Power
Balance
Power
0-3
2-4
8-12
Controlled. 0-90
Hold
sec.
stabilization
position for
3-5 seconds.
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Concepts
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and the appropriate acute variables specific to the phase of training your client
will be working in (1-7).
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Concepts
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