Chapter 12 - Speed, Agility, and Quickness Training Flashcards Preview

NASM Ch 1-20 > Chapter 12 - Speed, Agility, and Quickness Training > Flashcards

Flashcards in Chapter 12 - Speed, Agility, and Quickness Training Deck (29)
Loading flashcards...

Define Speed.

- The ability to move the body in one intended direction as fast as possible.
- Product of stride rate and stride length


What is stride rate? Can it be improved? If so, how?

- The number of strides taken in a given amount of time (or distance).
- Yes
- Proper core strength, Plyometric training, and technique


What is stride length?

The distance covered with each stride?


Describe Proper Sprint Mechanics.

Proper running mechanics allows the client to maximize force generation through biomechanical efficency, allowing maximal movement velocity to be achieved in the shortest time possible.


Describe Frontside Mechanics.

- Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis (triple flexion of ankle, knee, and hip in appropriate syncrony).
- Associated with better stability, less braking forces, and increase forward driving forces


Describe Backside Mechanics.

- Proper alignment of the rear leg and pelvis during sprinting, which includes plantarflexion, knee extension, hip extension, and neutral pelvis (triple extension of ankle, knee and hip in appropriate syncrony).
- Associated with strong push phase, including hip-knee extension, gluteal contraction, and backside arm drive.


True or False: For both front and backside mechanics, it is essential that the pelvis stay neutral. Explain why.

- True
- to facilitate proper range of motion and force production


Define agility.

The ability to accelerate (start), decelerate, stabilize (stop), and change direction quickly while maintaining proper posture.


How can one improve stride rate?

With proper core strength, plyometric training, and technique.


Agility requires high level of ______ _______ to be able to maintain one's center of gravity over their base of support while changing directions at various speeds.

Neuromuscular Efficiency


Define quickness.

The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.
Aka. Reaction Time


Quickness involves the ability to assess _____, ______, or kinesthetic stimuli and to prove appropriate physical response as fast as possible.

- Visual


How does SAQ training help improve the physical health profile of apparently healthy sedentary adults and those with medical or health limitations?

Increased neuromuscular, biomechanical and physiological demand for SAQ training can aid in
- Weightloss
- Coordination
- Movement Proficiency
- Injury Prevention
(When applied safely and effectively)


Why is SAQ training important for children?

- Children are constantly growing, developing, and maturing until early adulthood
- They are programmed to develop progressively higher neuromuscular capability in line with their physical and mental maturation
- Decreases likelihood of athletic injury
- Increase likelihood or exercise participation later in life
- Improves physical fitness


List some effective ways of SAQ training for children. Give an exercise example as well.

- Environment must challenge children's biological systems
- Must learn through external measures how to adapt and apply appropriate movement patterns.
- Red Light, Green Light
- Follow the Snake


Front and Backside mechanics work in syncrony to apply _____ to the ground, _____ from a stride cycle, and propel the body _____ effectively.

- Force
- Recover
- Forward


Proper agility training can also help prevent injury by enhancing the body's ability to effectively control eccentric forces in all planes of motion. How else can it help the prevent injury within the body?

- Improves structural integrity of the connective tissue


What would be effective SAQ training for Weight Loss?

- Interval Training (high intensity, short bouts)


What is the primary focus of SAQ training programs for weight loss? How is it achieved?

- Keep heart rate appropriately elevated to increase fat oxidation and caloric expenditure
- Small circuit of SAQ exercises


Give an example of a SAQ Circuit for weight loss.

- Jump Rope: 30s w/ various foot patterns
- Rest 20s
- Cone Shuffles: 30s
- Rest 20s
- Any 3 Ladder Drills: 30s


List a variety of SAQ Drills used for weight loss.

- 5-10-5 Drill
- Modified Box Drill
- Partner Mirror Drill
- Jump Rope with various foot patterns
- Cone Shuffles
- Ladder Drills


What is the primary focus of SAQ training programs for seniors?

- To prevent age-related decreases in bone density, coordinate ability, and muscular power.


List some benefits of SAQ training for seniors

- Aid in prevention of injury
- Increases quality of life
- Minimizes decreases in physiologic, neuromuscular, and biomechanical capacities (age related)
- Provides movement confidence and proficiency to aid in prevention of falls and maintain activities of daily life


What is Osteopenia? How does it effect the body?

- Loss of bone density
- Increases likelihood for fractures and other acute and chronic skeletal disorders such as osteoporosis


What is Sarcopenia?

Age-related loss of skeletal muscle mass


What are some SAQ drills uses for seniors?

- Varied Size Cone / Hurdle Step-Overs
- Stand-Up to Figure 8


Describe the acute variables for SAQ Program design for STABILIZATION level.

- Exercise: 4-6 drills with limited horizontal inertia and upredictibility such as Cone Shuffles and Agility Ladder Drills
- Sets: 1-2
- Reps: 2-3 each
- Rest: 0-60s


Describe the acute variables for SAQ Program design for STRENGTH level.

- Exercise: 6-8 drills allowing greater horizontal inertia but limited unpredictability such as the 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8, Etc
- Sets: 3-4
- Reps: 3-5 each
- Rest: 0-60s


Describe the acute variables for SAQ Program design for POWER level.

- Exercise: 6-10 drills allowing maximal horizontal inertia and upredictibility such as Modified Box Drill, Partner Mirror Drill, and Timed Drills
- Sets: 3-5
- Reps: 3-5 each
- Rest: 0-90s