BeBalanced_Falls_Prevention_E_01.pdf

BeBalanced! FALLs PREVENTION

training manual

by manuela Böhme

made in switzerland

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CONTENT

Page

Introduction .......................................................................3

Types of Physical Balance ..........................................................4

The Ability to maintain Balance .....................................................5

Age-Related Changes to the Balance system .........................................5

sensorimotor Training ..............................................................7

Motor Learning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

FALLs PREVENTION Training Plan ..................................................11

Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Addresses/ Reference sources .....................................................99

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Introduction

Balance is the equivalent of equilibrium, stability and poise. We are talking about physical as well as mental balance. alt-

hough these are two different things, they are interrelated. Both of them involve emotional evaluation and individual expe-

riences. the body and mind always work together and affect each other.

What is the purpose of the human balance system? it is responsible for the following tasks.

The Balance system

• makes it possible to navigate in space,

• reports body movements,

• controls eye movements and directed body movements,

and

• stabilises posture.

Balance regulation is based on integrated information pro-

cessing from all of the body’s information systems. this

means information must be collected, processed, compa-

red and transmitted.

information comes from the outside and from within the

body. The inner control circuit processes kinaesthetic (af-

fecting movement) and vestibular (affecting the balance

system) information. On the other hand, the outer control

circuit processes tactile (affecting the sense of touch), vi-

sual (affecting the sense of sight) and acoustic (affecting

hearing) information. it is also important to note that we as

humans can consciously experience and change some of

the many sensory perceptions related to balance.

Our balance system is based on numerous nerve circuits

• in the equilibrium organ in the inner ear,

• in the cerebellum,

• in the spinal cord,

• in the eyes, and

• in the so-called “proprioceptors” (including depth

perception in muscles, tendons and joints as well as the

sense of touch).

What factors can affect balance?

Since our balance system is highly complex, it is unfortuna-

tely also very susceptible. it has become more and more

comprehensive and specialised over the course of evoluti-

on. Dizziness is a symptom in case of a disorder or mal-

function of one of the components of the balance system.

this also applies to communication problems between the

various components.

Dizziness may be the result a physical process, a perceived

experience or a social offence (e.g. betrayal). This means

dizziness can indicate a loss of physical as well as mental

or moral balance.

We learn to keep our balance as toddlers. this means ba-

lance is a body function that can be acquired. When pro-

blems with the equilibrium organ occur, it is reasonable to

assume they can be minimised or halted by corresponding

training.

the components may be physical or mental as well as mo-

ral or social. in most cases, humans respond to and within

their environment as a whole with body, mind and soul.

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Types of Physical Balance

(according to Hirtz/Hotz/Ludwig 2000)

Rotational Balance

rotational balance refers to maintaining and restoring phy-

sical balance during and after rotational movements

around various body axes.

stationary Balance

upright balance refers to maintaining and restoring physi-

cal balance in case of movements that do not involve

translocation.

maintaining balance during rotation

• During upright rotations, while dancing

• While rolling on the floor or rotating around various

axes using devices

• During a hammer throw or discus throw, figure skating,

gymnastics, apparatus gymnastics, free or supported

tumbling, jumping on a trampoline, acrobatic skiing or

high diving

1. maintaining balance on a stable surface

• Lying down or sitting, with a relatively large supporting

surface

• While standing up from a bending position to a bipedal

standing position

• During monopedal standing, even on a restricted area

• In various physical positions (including headfirst) on a

restricted area, in hanging or supporting positions

Unsupported Balance

unsupported balance refers to maintaining and restoring

physical balance during the unsupported phase.

2. maintaining balance on an unstable surface

• Standing, sitting, lying down or supporting various

points of the body on an exercise ball, balance spinner

etc.

• On a skateboard, surfboard, water skis or in a sailboat

• While maintaining balance after outside interference

when playing with partners, dealing with opponents,

wrestling, participating in judo or climbing

maintaining balance in the unsupported phase

• During small downward jumps from a low height during

everyday life

• During the long jump in track-and-field, various appara-

tus jumps, upright jumps from a trampoline

• During jumps from rails or over ski jumps in winter

sports as well as longer unsupported phases during ski

jumping

• On devices loosely connected to the body, e.g. a bicycle

or motorcycle

Translocation Balance

translocation balance refers to maintaining and restoring

physical balance in case of movements that involve trans-

location – translational, locomotive balance.

Movement Transmitters

maintaining balance during translocation

• While walking on a stable surface, climbing stairs,

swimming, balancing / doing gymnastics on a balance

beam

• During movements with devices connected to the body,

such as a scooter, tricycle, bicycle, skis, rollerblades,

skates or pedalo

• During sports that involve changes in direction and

speed or when slipping or tripping on smooth or uneven

surfaces

the nervous system allows us to perceive our environment

and adapt organ functions to changing environmental con-

ditions.

it employs various analysers to support movement control

and regulation processes:

• Visual analyser – self-perception

• Acoustic analyser – sounds that accompany movement

• Kinaesthetic analyser – transmits information from mu-

scles and tendons

• Tactile analyser – shape and surface of items that are

touched / resistance encountered, e.g. from water or air

• Static-dynamic analyser – balance

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The Ability to Maintain Balance

Age-Related Changes to the Balance system

there is a static and a dynamic ability to maintain balance.

aging refers to the degenerative process that leads to

physical and mental signs of wear with advancing age. it

usually begins between the age of 50 and 65. The chrono-

logical age (according to the birth certificate) and the bio-

logical age (related to physical functions and intellectual

abilities) can be very different.

maintaining balance in a relatively normal position or duri-

ng very slow movements is referred to as the static ability

to maintain balance. this process mainly employs informa-

tion processed by the kinaesthetic and tactile analysers

and, to some extent, the static-dynamic and visual analy-

sers.

Dizziness and insecurity while walking are signs of balance

disturbances. in addition to neurological or circulatory dis-

orders, inactivity is a common cause for older people in

particular. the human body adapts to the demands that

are placed upon it. This process is caused by training (sti-

mulation of the nervous and muscular systems). Perfor-

mance enhancement in sports and rehabilitation is based

on this principle. Conversely, inactivity leads to a drop in

performance.

maintaining or restoring balance during large-scale and of-

ten rapid changes in body position (including rotation) is

referred to as the dynamic ability to maintain balance. this

process is mainly based on information processed by the

vestibular analyser. Stimuli caused by acceleration and re-

corded by the equilibrium organ form the source of this in-

formation.

the performance of the cardiovascular system, the sup-

porting and locomotor system, the nervous system and the

sensory organs changes with age.

significance of the Ability to Maintain Balance

All movements (in sports) are based on the ability to

maintain balance. Scientific studies have shown that there

is a significant relationship between athletic performance

and the ability to maintain balance. there is also a close

relationship to other coordinative abilities, since the ability

to perceive the body position and acceleration represents

basic information.

What age-related changes occur in the nervous system

and the sensory organs?

this means balance training improves all forms of move-

ment, regardless of performance and age.

nervous system and sensory organs

Brain

Eyes

Ears

Skin

Becomes lighter

Pupils get smaller

Ossification of cochlea

loss of fluids

nerv cells become fewer

Flattening of the lens

reduction of nerve endings in the ear

loss of elasticity

transmission speed between

nerv cells diminishes

Cerebral vessels calcify

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