75 There are certain sports that require an extremely developed balance, such as artistic and rhythmic gymnastics, skating, skiing, and ballet. Proprioception is also known as kinesthesia and is present in every muscle movement you have. Without proprioception, you wouldn t be able to move without thinking about your next step. For example, it allows you to walk without consciously thinking about where to place your foot next. Endurance training facilitates aerobic processes, whereas resistance training increases muscular strength and anaerobic power. BALANCE Balance is the ability to keep a controlled body position during a performance . To function effectively, balance must be kept during both static and dynamic activities: static balance is the ability to hold a stationary position with control, dynamic balance is the ability to remain in a controlled position while engaged in a movement. The building blocks of balance There are three main sensory inputs that are essential for balance: vision; proprioception , which is the body s sense of awareness in space; the vestibular system, which is inside our inner ear and helps with spatial orientation. We keep balance in every activity we carry out, but maintaining the right position is a very difficult task which requires coordination from muscles, tendons, bones, eyes, ears, and brain. If even one of these systems is weakened, our balance is affected. Necessary skills There are several skills involved in balancing body, the main are: bilateral integration, the ability of using both sides of the body in a coordinated way; muscular endurance, the ability of muscles to exert force repeatedly against resistance i.e. against an opposing force to allow sustained physical task engagement; ankle: caviglia awareness: consapevolezza dizzy: stordito to exert: esercitare lightheaded: colto da capogiro sprain: slogatura 146 SCIENCE AND PHYSICS sensory processing, the accurate processing of sensory stimulation in our own body for quick and appropriate responses to movement; postural control, the ability to stabilise the trunk and neck to enable coordination of the limbs. How to improve balance Certain conditions can lead to a loss of balance, such as inner ear problems, vision problems, loss of depth perception, and side effects of medications. Many sportspeople who suffer from sport-related injuries such as an ankle sprain or a knee injury have their balance reduced: their ability to stand on one leg, hop, jump, or do quick changes of direction is limited and requires proper rehabilitation. The following are some of the most common exercises to restore or improve balance: Static balance exercises Dynamic balance exercises Standing on one leg Marching on the spot with high knees Standing on one leg with closed eyes Step-ups Standing on an unstable surface trying to keep a correct posture Side stepping