SAQ Training

Question 1

Speed is..

Answer 1

Change in distance over time

Question 2

Acceleration is..

Answer 2

Rate of change of velocity over time

Question 3

Reaction time..

Answer 3

Athletes ability to react to a stimulus

Question 4

Phases of a linear sprint

Answer 4

Acceleration (0-10m)
Attaining max speed (10-40m)
Max speed maintenance (40-100m)
Deceleration (60-100m)

Question 5

What type of sprint is involved in pitch games..

Answer 5

Multiple, 5-20m, <5s

Question 6

Speed is the accumulation of..

Answer 6

• Reactive ability
• Rapid force development+ application
• Effective technique

Question 7

Aim of SAQ training is to move the force velocity curve..
A) Right 
B)Down, left 
C)Up, right 
D)Left, up

Answer 7

C) Up, right

Question 8

Linear speed is a production off..

Answer 8

Stride rate X Stride length

Question 9

Stride length is from….too

Answer 9

From toe-off to heel strike n same side

Question 10

Optimal stride length..
A) 3.0-3.3 X leg length
B) 2.3-2.5 X LL 
C) 1.2-1.5 X LL
D) 2-3 X LL

Answer 10

B) 2.3-2.5 X LL

Question 11

What determines max speed? 
A) Leg length 
B) How fast you can run 
C) stride frequency 
D) Shoe style

Answer 11

C) stride frequency

Question 12

Elite runners have a higher ground contact time.. TRUE OR FALSE

Answer 12

FALSE (0.08 v 0.12 seconds)

Question 13

The flight phase of a run….

Muscles worked

Answer 13

Concentric strength of hip flexors, eccentric strength of hip extensors and knee flexors

Question 14

Stance phase of run (Muscles)

Answer 14

Isometric, eccentric, esplosive strength of knee extensors and ankle plantar flexor

Question 15

Sprinting muscles

Answer 15

Gluteus Maximus
Hamstrings
Quads
Calf

Question 16

Whats included in Speed training?

1) specific
2) Non- specific

Answer 16

Specific ( Technique drills + overspeed/resistance running)

Non- Plyo, Resistance +power training.

Question 17

Plyometrics can improve sprint times by...
A)20-30%
B) 44-50%
C) 5-10%
D) 1-3%

Answer 17

C) 5-10%

Question 18

RT improves sprint times by.. 
A) 7-11%
B) 2-10% 
C) 30-35% 
D) 23-27%

Answer 18

B) 2-10%

Question 19

Muscles changes… Training speed

Answer 19

Muscle CSA increased
relative proportion of type 11
increase Myosin
improved pennation angle

Question 20

Movement techniques helps with…

Answer 20

• Increased movement speed
• Improves optimal chance of force production
• avoid wasted vertical movement

Question 21

Over speed drills help with…

Answer 21

Stride Frequency

Exposure to higher speeds

Question 22

Resisted speed drills helps with…

Answer 22

Force development

Stride length

Question 23

Overspeed training improves stride rate by. 
A)10% 
B)20% 
C)7% 
D) 13%

Answer 23

C)7 %

Question 24

Over speed training improves stride length by.. 
A)10% 
B)30%
C)1%
D)6%

Answer 24

C)1 %

Question 25

``` Over speed training improves speed by.. A) 4-12% B)20-24% C)7-8% D) 1-3% ```

Answer 25

D) 1-3%

Question 26

``` Resisted training increases speed by.... A) 7-11% B) 20-30% C) 1-4% D) 0% ```

Answer 26

C)1-4%

Question 27

Agility...

Answer 27

Ability to move rapidly while changing direction in response to a stimuli

Question 28

Multi directional speed (MDS)

Answer 28

Create speed in any direction

Question 29

Agility training targets would include....

Answer 29

``` Balance Posture Foot contact arm action Reaction Quickness acceleration/deceleration Target movements ```

Question 30

Quickness drill example..

Answer 30

Bobble balls.

Question 31

SAQ-Manufactures design.

Answer 31

1) Dynamic flex 2) Mechanics- correct technique (light ploy/hurdle) 3) innervation (Ladder drills) 4) accumulation of potential (COD, jumps) 5) Explosion (resisted/assisted sprint) 6) Expression of potential (Tag type game) 7) warm down

Question 32

``` Duration of SAQ.. A) 1-3hr B) 12-30mins C) 45-60mins D)5-10mins ```

Answer 32

C)45-60mins

Question 33

Frequency of SAQ.. A) 4-5 days/WK B) 1 d/wk C) 1-3 d/wk

Answer 33

C) 1-3 days per week

Question 34

``` volume of sets for drills & dynamic A) 4-5 B)1-3 C)9-12 D)5-10 ```

Answer 34

B)1-3

Question 35

``` Volume of sets for sprint & agility... A) 7-11 B)3-5 C)5-10 D)1-2 ```

Answer 35

B)3-5

Question 36

``` Rest intervals.. A)10mins B)0mins C)1-3 mins D)5mins ```

Answer 36

C)1-3 mins

Question 37

Does SAQ training work??

Answer 37

+ 7-9 % improvement in 5-m speed • + 4-10% improvement in 10 and 15-m speed • 10-20% better in reactive strength (counter movement and depth jump)