Read Chapters 10-12 Read Chapter Reviews Watch the Module 4 Lecture Videos Review the Exercise Libraries Practice with the Module 4 Activities Answer the Module 4 Discussion Question Complete the Module 4 Quiz with a score of 80% or higher Study the Module 4 Flash Cards 1: A training environment that is as unstable as can safely be controlled by an individual? Controlled instability. 2: The ability to move and change directions under various conditions without falling ? Dynamic balance. 3: Stresses a client’s limit of stability by training in a multiplanar proprioceptively enriched environment with appropriate progressions and technique ? Balance training.
- 4: Efficient movement requires force reduction, isometric stabilization, and concentric force production ? Integrated performance paradigm.
5: What are 3 stabilization-balance exercises? Single-leg balance, Single-leg balance reach, Single-leg lift and chop.
- 6: What are 3 strength-balance exercises? Single-leg squat, Single-leg romanian deadlift, Step-up to balance.
- 7: What are 3 power-balance exercises? Multiplanar hop with stabilization, Multiplanar single-leg box hop-up with stabilization, Multiplanar single-leg box hop down with stabilization.
8: What are 3 variables to progress or regress balance training? Standing surface, visual condition (eyes open or closed), body position and movement. 9: What are some body position progressions in balance training? Two-leg stable / unstable & single-leg stable / unstable. 10: Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as bounding, hopping (single-leg) and jumping (two-leg)? Reactive (plyometric) training. 11: The eccentric phase of a reactive exercise? Loading phase.
- 12: What are 2 primary adaptations of reactive training? Increase neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance.
13: The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action? Amortization phase. 14: The concentric phase of a reactive exercise? Unloading phase. 15: What is the primary function of the loading phase of an eccentric exercise? Increases muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading.
- 16: What are 3 stabilization-plyometric exercises? Squat jump with stabilization, Box jump-up with stabilization, Box jump-down with stabilization.
- 17: What are 4 strength-reactive exercises? Squat jump, Tuck jump, Butt kick, Power step-up.
- 18: What are 3 power-reactive exercises? Ice skater, Single-leg power step-up, Proprioceptive plyometrics.
19: How many reactive exercises are recommended for clients training in the Stabilization Endurance Phase? 0-2.
- 20: What 3 things does a client need adequate levels of before progressing into reactive training? Total body strength, core strength, and balance.
21: The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain? Landing mechanics.
- 22: What are 3 goals of reactive-stabilization exercises? Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency.
23: How long the amortization phase should be held during reactive-stabilization exercises? 3 – 5 seconds. 24: The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture. Agility. 25: The ability to react and change body position with maximum rate for force production, in all planes of motion, from all body positions, during functional activities? Quickness. 26: The ability to move the body in one intended direction as fast as possible? Speed. 27: Speed is the product of what? Stride length and stride rate.
- 28: What are the proper backside gait mechanics? Ankle plantar flexion; knee extension; hip extension; neutral lumbar spine.
- 29: What are the proper front side gait mechanics? Ankle dorsiflexion; knee flexion; hip flexion; neutral lumbar spine.
- 30: What are 2 ways SAQ training prevents injury? Enhances ability to control eccentric force, improves structural integrity of connective tissue.
- 31: What are 4 benefits of SAQ training for sedentary adults? Weight loss, improved coordination, enhanced movement proficiency, and injury prevention.
- 32: The primary function of SAQ training for seniors is to prevent decreases in what? Bone density, coordinative ability, muscular power.
- 33: What are the benefits of SAQ training for weight loss clients? Increased intensity and variety of movements to keep heart rate elevated for increased fat oxidation and caloric expenditure.
- 34: Identify 6 SAQ ladder drills? One-in, two-in, side shuffle, in-in, out-out, zig zag, Ali shuffle.
- 35: Identify 4 SAQ cone drills? L.E.F.T. drill, T-drill, box drill, modified box drill.