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

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Flashcards in Chapter 12 - Speed, Agility, and Quickness Training Deck (21):
1

The ability to move the body in one intended direction as fast as possible.

Speed

2

The number of strides taken in a give amount of time (or distance)

Stride Rate

3

The distance covered with each stride.

Stride Length

4

Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.

Frontside Mechanics

5

Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis.

Backside Mechanics.

6

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

Agility

7

what are the 4 kinetic checkpoints for running movements

Foot/ankle complex, knee complex, LPHC, Head

8

In running movements the foot and ankle complex should be pointing ________ ________ in a ______________ position when it hits the ground.

Straight ahead; dorsiflexed

9

During running movements excessive _____________ or ________________ of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance.

flattening; external rotation.

10

During running movements the knees must remain _____________. If the athlete demonstrates excessive ______________ and ____________ rotation of the femur during the stance phase, it decreases force production and leads to overuse injuries.

adduction; internal

11

the body should have a slight _________ during acceleration of running movements.

lean.

12

During max velocity, the LPHC should be ___________, unless to reach for an object.

Neutral

13

The head should remain in line with the _____________ , and the ____________ should be in line with the legs.

LPHC

14

The head and neck should not compensate and move into ______________, unless necessary to track an object, as this can affect the position of the ____________/

extension; LPHC

15

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.

Quickness

16

4-6 drills with limited horizontal intertia and unpredictability such as cone shuffles and agility ladder drills.

SAQ stabilization exercises

17

SAQ Stabilization sets, reps and rest

1-2 sets / 2-3 reps each / 0-60s rest

18

6-8 drills allowin greater horizontal inertia but limited unpredictability such as the 5-10-5 drill, T-drill, box drill, stand up to Figure 8, etc.

SAQ strength

19

SAQ Strength sets, reps, and rest

3-4 sets / 3-5 reps of each / 0-60s rest

20

6-10 drills allowing maximal horizontal inertia and unpredictability such as modified box drill, partner mirror drill, and timed drills.

SAQ Power

21

SAQ Power sets, reps, and rest

3-5 sets / 3-5 reps of each / 0-90s rest