Balance, reactive training, SAQ

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Balance, reactive training, SAQ
2011-12-18 12:36:49
Chap 10 11

exercises and program design
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  1. Dynamic Joint Stabilization
    The ability of the kinetic chain to stabilize a joint during movement
  2. Mutisensory condition
    Training environment taht provides heightened stimulation to proprioceptors and mechanoreceptors
  3. Controlled Instability
    Training environment that is as unstable as can safely be controlled by an individual
  4. Balance Training: Stabilziation Level Exercises
    Single-leg balance, single leg balance reach, sing leg hip internal and external rotation, single leg lift and chop
  5. Balance Training: Strength level
    Single leg squat, squat touchdown, step up to balance, sing leg romanian deadlift, lunge to balance
  6. Balance Training: Power Level
    Multiplanal hop with stabilization, box hop up with stabilzation, box hop down with stabilization
  7. Reactive Training
    Exercises that use quick, powerful movements involving an accentric contraction immediately followed by an explosive concentric contraction.
  8. Ultimate Goal of Reactive Training
    Increase the reaction time of the muscle action spectrum (eccentric, deceleration, isometric, etc)
  9. Integrated Performance Paradigm
    To move with efficiency, forces must be reduced (eccentrically), stabilized (isometrically), and then produced (concentrically)
  10. Rate of Force Production
    Ability of the muscles to exert maximal force output in a minimal amount of time
  11. Reactive Training: Stabilization level
    Squat jump with stabilization, box jump up/down with stabilization
  12. Reactive Training: Strength Level
    Squat jump, tuck jump, butt kick jump, Power step up
  13. Reactive Training: Power Level
    Ice skater, single leg power step up, cones and hurdles,
  14. Speed
    The ability to move the body in one intended directiona s fast as possible
  15. Agility
    The ability to start (accelerate), stop (decelerate and stabilize) and change direction quickly while maintaining proper posture
  16. Kinetric Chain Checkpoints during Running Movements
    • Foot/ankle complex: Straight ahead, dorsiflexed position when hits ground.
    • Knee complex: Straight ahead
    • LPHC: Slight lean during acceleration, no excessive lean either way
    • Head-In line with LPHC,
  17. Quickness
    The ability to react and change body position with maximum rate of force production, in all planes of motion, from all body positions, during functional activities
  18. SAQ
    Speed agility and quickness
  19. SAQ Drills and programming
    Speed ladder drills, cone drills
  20. Mamixmum velocity leg length
    2.1 to 2.5 times leg length