BALANCE, CO-ORDINATION

AND FITNESS
MUBEENA BANU.N
[T0521002]
CONTENTS AND OBJECTIVES

• INTRODUCTION
• BALANCE AND CO-ORDINATION COMPONENT IN FITNESS
• BALANCE TESTING IN FITNESS
• CO-ORDINATION TESTING IN FITNESS
• BALANCE AND CO-ORDINATION TRAINING
• SUPPORTIVE EVIDENCES
WHAT DO YOU THINK ABOUT THESE?
 INTRODUCTION

• Balance and co-ordination is a component of skill related

fitness

• The Balance Training workouts will enhance whatever

fitness routine you may be doing by adding a cross-training
element. Not only will you improve your balance, you’ll
increase your strength, especially core strength (meaning
strong torso muscles), and tone up a variety of muscles.

• There is little doubt that fitness functions as an anti-aging

ingredient and improves quality of life.
BALANCE VS AGEING

“Balance is just like

muscle strength—if
you don’t use it, you
lose it”
ABILITY TO BALANCE

• The ability to balance is a complex process

that depends on three major components:
Sensory systems must first figure out
where your body is in space
Your brain processes that information,
makes essential changes, and directs those
changes
Your muscles and joints receive that
information to keep you steady on your
feet.
BALANCE EXERCISE AND FITNESS

• . Balance exercises simultaneously train your brain, nerves, and muscles to

create smart muscles in a neurological way

• To help you stay steady on your feet, you’ll repeat these steps: 1) Find your
focus through use of your eyes, 2) work in optimal spinal alignment and 3)
engage your core muscles, which play a major role in stability.

• Balance control takes a combination of many bodily systems; it will help if

you begin to think in terms of eyes, ears, and core.
“CORE” AS AN INTEGRAL COMPONENT OF
BALANCE

• CORE COMPETENCE

• FOOT FIRST

• LOWER BODY STABILITY

• SENSORY CO-ORDINATION

• TOTAL BODY STABILITY

TYPES OF BALANCE

STATIC BALANCE DYNAMIC BALANCE

BALANCE TESTING

• FOUR STAGE BALANCE TESTING

SINGLE LEG STANCE TIME CORRESPONDING TO

AGE
Cont.

• STAND AND REACH TEST

RANGE OF STAND AND REACH DISTANCE

CORRESPONDING TO AGE
Cont.

• EDGREN SIDE-STEP TEST

The test is scored based on the total

number of line or cones crossed after 10
seconds. Since normal ranges are not
available, use this assessment to track
your score over time to see improvement.
A better score is a higher number of lines
or cones crossed during the 10-second
period.
Cont.

• FOOT UP AND GO TEST FOR OLDER ADULTS

REFERENCE VALUES FOR FOOT UP AND GO TEST FOR

OLDER ADULTS
GUIDELINES OF NEURO-MOTOR FITNESS WITH AGE

18 TO 64 YEARS
• Neuromotor Fitness Neuromotor fitness includes balance,
coordination, gait, agility, and proprioception (this refers to your
sense of body position as you move in your environment)
• Although neuromotor training is more often a focus for older
adults for fall prevention, younger adult athletes may find help
with injury reduction due to improved balance and agility
• Few research studies have examined benefits in adults, but
consider the potential benefit for movements you engage in
every day
• Neuromotor fitness affects your ability to effectively function
during routine physical activities—thus the alternative term
often used is functional fitness
• Unlike the situation with other components of fitness, precise
recommendations are not yet established.
 Cont.

AGE >65

• It is essential to maintain your balance as you age. Physical limitations may result
in a lack of ability to perform activities of daily living . Ageing frequently causes
them to limit their activities, contributing to reduced mobility, loss in leg
strength, and poor balance, which in turn actually increases their risk of falling.

• The best results for balance and stability are seen when coupled with
improvements in strength and, in particular, leg strength. Stronger leg muscles
provide superior support for both forward–backward motions and lateral or side-
to-side movement and balance.

• To help promote balance, various exercises can be performed two to three days
per week, each exercise lasting 10 to 30 seconds
PRESCRIPTION AND PROGRESSION

COMPONENTS RECOMMENDATION

Frequency Two to three days a week

Intensity Beyond the demand of the

body
MAKING IT COMPLICATED
Time 30-45 minutes

Type Adhering to the specificity

principle is critical to the
development of an effective
individualized neuromotor
training program.
Volume Best form and technique
possible
Progression Consistent and continuous
challenge
SAMPLE PROTOCOLS
EFFECTS OF NEURO-MOTOR TRAINING

• Emerging evidence suggests that neuromotor training can be an effective

strategy for improving various skill-related components of fitness and may
positively affect the structure and function of key brain and spinal centers
involved in movement
• It improve balance, muscle strength, and agility and to reduce the risk of falls
and some lower limb injuries
• Improved speed and efficiency of muscle recruitment, enhanced muscle force
production, and improved reaction time in response to changes in environment
• Improved skill acquisition and retention, when compared to more stationary,
one-dimensional exercises
 CO-ORDINATION AND FITNESS

• The definition of coordination is the ability to

execute smooth, accurate, controlled motor
responses through optimal interaction of muscle
functions.
• Coordination is the ability to select the right muscle
at the right time with proper intensity to achieve
proper action.
• Coordinated movement is characterized by
appropriate speed, distance, direction, timing and
muscular tension.
TYPES OF CO-ORDINATION

FINE MOTOR GROSS MOTOR HAND-EYE CO-ORDINATION

 CO-ORDINATION TESTS

• Reaction Time Tests

• Romberg’s Test
• Lower-Extremity Motor Co-Ordination
Tests
• Many high level tests also exist to help
assess and improve an athletes skills
and performance e.g. Stick Flip
Coordination Test; Wall-Toss Test;
Block Transfer; Soda Pop Test; Plate
Tapping; Light Board; Test Heel-to-
knee test.
 PRINCIPLES OF CO-ORDINATION TRAINING

1.Constant repetition of a few motor activities

2.Use of sensory cues (tactile, visual, proprioceptive) to enhance motor performance
3.Increase of speed of the activity over time
4.Activities are broken down into components that are simple enough to be performed
correctly.
5.Assistance is provided when ever necessary.
6.The patient therefore should have a short rest after two or three repetitions, to avoid
fatigue.
7.High repetition of precise performance must be performed for the engram to form.
METHODS OF CO-ORDINATION TRAINING

• TAI-CHI
• PILATES
• YOGA
• OTAGO-TRAINING PROGRAMME
• NEURO-MUSCULAR EXERCISES
• SENSORY INTEGRATIVE THERAPY
• FRENKEL’S EXERCISE
 YEAR OF SAMPLE
TITLE TYPE OF STUDY RESULT DISCUSSION LIMITATIONS
STUDY SIZE
This is the first
Our detailed analyses
systematic literature
revealed that BT is an
review and meta-
effective means to
analysis to examine the A limitation of this
Effects of Balance Training on PubMed and improve proxies of
overall effects of BT on systematic review is
Balance Performance in Web of Science static/dynamic steady-
proxies of balance the poor
Healthy Older Adults: A from January state, proactive, and
performance and to methodological
Systematic Review and Meta- 1985 up to reactive balance as well
characterize and quality of the included
analysis SYSTEMATIC January 2015 as performance in
2015 quantify the dose– studies. Only 6 out of
REVIEW balance test batteries in
response relationships 23 studies were
Sports Med (2015) 45:1721– Studies met the healthy older adults.
of BT modalities classified as high
1738 DOI 10.1007/s40279- inclusionary Furthermore, we were
quality according to
015-0375-y criteria for able to establish
It revealed that among the PEDro Scale
review. effective BT modalities
others BT is (PEDro score C6)
to improve balance
recommended if the
performance in healthy
main goal is to reduce
older adults.
risk and rate of falls
A multi-component
exercise intervention
MEDLINE,
program that consists of Multi-component
Scopus, Sport
strength, endurance, and training programs
Discus, and
balance training appears should include gradual
Effects of Different Exercise ScienceDirect
to be the best strategy increases in the volume,
Interventions on Risk of Falls, databases were
for improving gait, intensity, and
Gait Ability, and Balance in SYSTEMATIC searched from Requires clinical
2013 balance, and strength, as complexity of the
Physically Frail Older Adults: REVIEW 1990 to 2012.  testing
well as reducing the rate exercises, along with
A Systematic Review
of falls in elderly the simultaneous
27 were
individuals and performance of
selected for a
consequently resistance, endurance,
second
maintaining their and balance exercises.
analysis
functional capacity
during aging.
 YEAR OF
TITLE TYPE OF STUDY SAMPLE SIZE RESULT DISCUSSION LIMITATIONS
STUDY
• Perturbation-based
. PBT programs
balance training
should consider the intervention was
(PBT) is an
Perturbation‐based adding sensory, not always
emerging task-
balance training for falls environmental and standardized across
specific intervention
reduction among older 8 ARTICLES cognitive training to participants because
SYSTEMATIC that aims to
adults: Current evidence 2017 PUBMED help to promote of the
SEARCH improve reactive
and implications for SEARCH generalizability of individualization
balance control after
clinical practice improved reactive based on ability and
destabilizing
balance control to physiotherapist
perturbations in a
realistic situations judgement
safe and controlled
challenges during
environment
• Our analyses
A computerized revealed that in
systematic older adults, It is therefore
literature search supervised recommended to The present findings
Effects of Supervised vs. was performed balance/resistance include supervised have to be
Unsupervised Training in the electronic training was sessions (i.e., two out interpreted with
Programs on Balance and databases superior compared of three caution because of
Muscle Strength in Older SYSTEMATIC PubMed, Web with unsupervised sessions/week) in the low number of
2017
Adults: A Systematic REVIEW of Science, and balance/resistance balance/resistance eligible studies and
Review and Meta- SportDiscus training in training programs to the moderate
Analysis improving measures effectively improve methodological
11 studies were of static steady-state balance and muscle quality of the
eligible for balance, Dynamic strength/power in included studies
inclusion in this balance and other older adults.
meta-analysis. components of
balance
REFERENCES

• Balance training and Stability work-outs for Core strength and

sculpted body- KARON KARTER
• ACSM’s Health Related Fitness Assessment Manual- Second Edition
• ACSM’s Complete Guide to Fitness and Health- Second Edition
• ARTICLES- Pub-med
MeSH- Balance Training Fitness Co-ordination
• IMAGES- Google Images and Pintrest
• VIDEOS- You-tube