Balance-TrainingConcepts

Chapter 9

Personal Training

Objectives

•Describe balance and its purpose

•Rationalize the importance of balance training

•Design a balance-training program for the clients in any level of training.

•Perform, describe, and instruct various balance-training exercises.

The importance of balance

• Is a component of all movements, regardless of whether strength, speed, flexibility, or endurance dominates the movement.

• Maintenance of postural equilibrium (or balance) is an integrated process requiring optimal muscular balance (or length-tension relationships and force-couple relationships), joint dynamics (or arthrokinematics), and neuromuscular efficiency.

• The integrated performance paradigm shows that adequate force reduction and stabilization are required for optimum force production.

Importance of Properly Training the Balance Mechanism

• Balance training should constantly stress an individual’s limits of stability (or balance threshold).

• An individual’s limit of stability is the distance outside of the base of support that he or she can go without losing control of his or her center of gravity.

• This threshold must be constantly stressed in a multiplanar, proprioceptively enriched environment, using functional movement patterns to improve dynamic balance and neuromuscular efficiency.

Importance of Properly Training the Balance Mechanism

• Appropriate Progressions for Functional movements:

– Floor– Half foam roll– Airex pad– Bosu Ball or Dyna Disc

Importance of Properly Training the Balance Mechanism

• The design and implementation of balance into a program is critical for developing, improving and restoring the synergy and synchronicity of muscle-firing patterns required for dynamic joint stabilization and optimal neural muscular control.

Benefits of Balance Training

• Dynamic Joint Stabilization:– The ability of the kinetic chain to stabilize a

joint during movement.

Benefits of Balance Training

• Multisensory Condition:– Training environment that provides

heightened stimulation to proprioceptors and mechanoreceptors.

Benefits of Balance Training

• Controlled Instability:– Training environment that is as unstable as

can safely be controlled by an individual.

Balance and Joint Dysfunctions

• The majority of fitness clients have decreased neuromuscular efficiency and problems with balance.

Balance-Training Design Parameters

• Stabilization Level– Single-leg balance– Single-leg balance reach– Single-leg hip internal and external rotation– Single-leg lift and chop

Balance-Training Design Parameters

• Strength Level– Single-leg squat– Single-leg squat touch– Single-leg Romanian deadlift– Step-up to balance– Lunge to balance

Balance-Training Design Parameters

• Power Level– Multiplanar hop with stabilization– Box hop-up with stabilization– Box hop-down with stabilization

Balance Training Program Design

OPT Level Phase(s)

Number of Exercises

Sets

Reps

Tempo Rest

Stabilization

11-4 1-3

12-20

Slow 0-90sec

Strength

2,3,40-4 2-3

8-12

Medium

(3/2/1-1/1/1)0-60sec

Power

50-2 2-3

8-12

Controlled (hold the landing

position for 3-5 s)

0-60sec