Balance exercises with a Fit-ball

Hajdúné Petrovszki Zita

http://jogaliget.blog.hu/page/6

The Fit-ball training is a dynamic, playful, effective training method which develops fitness and coordination skills; as a means of achieving these objectives it uses a specially developed gymnastic ball, the Fit-ball. For more information concerning its development, its positive physiological effects, and the Fit-ball training, please read:

http://www.jgypk.u-szeged.hu/tamop13e/tananyag_html/tananyag_reki_2/iii3_fitball.html

As it is one of the key devices of the motor coordination and skills performance, therefore its evolution and development through the training processes and movement activities is very important. There are few devices available in the process of physical education teaching which are as effective as the Fit-ball, and which develop your coordination skills almost in every moment of its use; among the unusual external circumstances we need to exercise adequate control over with our internal energy. Among these the most important is balancing (Anthony 1999). Due to the ability of balancing we are able to maintain our body's desired position on the ball while changing body postures and movements.

We can differentiate between the static and dynamic vestibular system:

• Static: when the goal is to maintain a stable position of a body part or a body posture in a situation when maintaining balance is endangered, for example, when performing an arabesque as part of a gymnastics exercise
• Dynamic: correcting imbalance in all kinds of in motion, e.g. .: when a wrestler falls

The development of the balancing capability is greatly subject to age, because the level of development at 12 years of age already reaches 90%, but that does not mean that balance exercises conducted later would be ineffective.

The stability balance plays an important role, among others, during the execution of poises and exercises on an unstable surface.  Fit-ball ensures such an unstable surface of support. The exercises carried out on the Fit-ball improve posture, and isolate and train the deep muscles. The ball is an unstable point that confronts our body, limited by the gravity, with the moving balance of the ball, this way developing the stabilizing muscles. The primary task of our trunk is to stabilize our body in any situation, which involves both static (in a fixed position) and dynamic stability (while moving).

Using the Fit-ball ball, we can perform a variety of individual and group exercises, when we have to keep balance on the ball, on a small supporting area, which requires dynamic functioning and perfect coordination of the muscles. During group exercises or exercises in pairs accidental movements of our partner can be expected, and these require adjustments in the tension of our muscles. The completion of the exercises does not evoke fear in the children but a feeling of fun. The effective implementation of individual and group exercises encourages the pupils to try them continuously; they are eager to carry out the exercises.

For the successful completion of the exercises it is very important to choose the right size ball, on the basis of body height:

As the smallest diameter of the Fit-ball ball is too big for the height of the majority of lower graders, we use Thera – Band, a yellow gymnastic ball which is ideal for up to 140 cm of height. The ball size can be slightly changed with the amount of air in the ball.

The ball storage, handling:

• Inflating the balls is recommended at room temperature, it is easiest to use a compressor or mattress pump. The ball will not reach its maximum size after the first inflation because the material will not unfold completely, so after a while it should be inflated again as needed.

• In spite of their large size the proper storage of a large number of balls can be solved: they can be suspended on walls and a ceiling (using a spiral structure makes it easy to move them) with the help of nets or systems of shelves. However, care should be taken that they are kept away from sources of heat, and stored separately from sharp, pungent devices.

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http://sportvilag.addel.hu/29545-aquatermekek/421494-labdatarolo-polcrendszer

• It is recommended to clean it with warm soapy water, avoiding the use of aggressive cleaning products and sharp, piercing or scraping tools (e.g. a brush).