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KIN 311 > Speed/Agility/Dexterity/Reaction Time > Flashcards

Speed/Agility/Dexterity/Reaction Time Flashcards

1
Q

Agility:

A
  • ability to accelerate, decelerate and change direction quickly while maintaining good body control
  • closely related to dynamic balance
  • includes whole body coordination
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2
Q

Coordination:

A

a movement that is well timed, smooth, and efficient with respect to the intended goal

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3
Q

Agility is a component of most _____ and directly related to ____ _____.

A
  • sports

- sport performance

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4
Q

Sports are rarely performed ____ _____, require change of ____ from a variety of different _____ _____.

A
  • straight ahead
  • direction
  • postural alignments
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5
Q

Testing agility is broadly performed using ____ ____ ____.

A

dynamic field tests

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6
Q

Agility tests:

A
  • 40 yard
  • 10 yard
  • pro-agility (5-10-5)
  • t-test
  • 3 cone
  • Edgren side step
  • hexagon
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7
Q

5-10-5 / pro agility test:

A
  • forward movements
  • easy
  • 3 changes in direction
  • can be adapted for travel with a ball, puck, etc.
  • 5 yards, 10 yards, 5 yards
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8
Q

T-test agility test:

A
  • forward/sideways and backward movements
  • moderate difficulty
  • 4 changes in direction
  • forward facing for all movements
  • run 10 yards forward
  • left shuffle 5 yards
  • right shuffle 10 yards
  • left shuffle 5 yards
  • backwards running 10 yards
  • cones touched with outside hand at all transitions
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9
Q

Illinois agility test:

A
  • start lying on front (head to the start line) and hands by shoulders
  • push up, run forward through course without knocking the cones over
  • 3 direction changes; 6 weaves
  • 10 meters forward, 5 meters sideways
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10
Q

Tire run test:

A
  • tests footwork
  • run with high knees to avoid tripping
  • travel as quickly as possible through tires (timed)
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11
Q

Hexagon agility test:

A
  • assess footwork
  • using 2 feet jump in and out of the hexagon without touching lines
  • complete 3 full revolutions
  • should test both clockwise and counter-clockwise
  • 2 feet sides for hexagon
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12
Q

How can agility tests be modified to be sports specific (increase validity)?

A
  • wearing equipment
  • carrying/dribbling ball
  • backwards running
  • stick handling
  • may require creating your own rating system
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13
Q

Agility tests can be developed for specific job related activities. Ex.:

A

A-PREP (Alberta- Police Readiness Evaluation for Police)

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14
Q

How is agility used in daily living tasks?

A
  • can be very important for everyday risk avoidance

- ex. timed up and go (TUG) test

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15
Q

Dexterity:

A

typically related to coordinated hand-movements

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16
Q

2 tests for dexterity:

A
  • box and block test

- purdue peg-board

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17
Q

Box and block test:

A
  • move as many blocks (one at a time) in 60s

- gross motor skill

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18
Q

Purdue peg-board:

A
  • place as many pegs as possible in 30s

- fine motor skill

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19
Q

IAAF designates reaction time ______ as false starts.

A

< 0.100s (100 ms)

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20
Q

In many sports, _____ _____ and _____ _____ are closely related.

A
  • reaction time

- hand-eye coordination

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21
Q

Reaction time is also an important component of ______.

A

agility

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22
Q

Ruler test:

A
  • 1m ruler
  • sit resting elbow on table
  • hold ruler vertically in air with 0 aligned with individual’s thumb and index finger
  • release ruler, catch as quick as possible
  • record in m the distance the ruler fell
  • repeat several times, take average
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23
Q

Multiple factors may affect reaction time, including:

A
  • fine motor vs gross motor
  • complexity of movement
  • vision, hearing
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24
Q

____ _____, _____, and _____ are common components of performance related tasks (sports).

A
  • reaction time
  • speed
  • agility
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25
Q

MSK is a broad term relating to the inter-relationship of …. in the context of both health and performance.

A
  • muscular strength
  • power
  • endurance
  • flexibility
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26
Q

Goals of MSK assessments:

A
  • guide/monitor resistance training programs
  • to isolate weakness and muscle balance
  • assess and reduce risk of injuries and disabilities
  • monitor/guide rehab programs
  • promote healthy aging and maintenance of functional independence
  • maintain back health
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27
Q

Strength:

A
  • ability to voluntarily produce force or torque
  • against external resistance
  • under specific conditions defined by muscle action, movement velocity and posture
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28
Q

5 components of strength:

A
  • architecture
  • history
  • joint position
  • contraction type
  • neural drive
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29
Q

3 parts of strength architecture:

A
  • fibre type
  • pennation
  • PCSA
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30
Q

2 parts of strength history:

A
  • fatigue

- PAP

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31
Q

3 parts of strength joint position:

A
  • moment arm
  • muscle length
  • force-length
32
Q

4 parts of strength contraction type:

A
  • force-velocity
  • concentric
  • eccentric
  • isometric
33
Q

2 parts of strength neural drive:

A
  • recruitment

- rate coding

34
Q

Pennation angle:

A
  • pennate muscle structure allows more fibres to exert force
  • increase in physiological cross-sectional area (PCSA)
  • more force applied for a given anatomical cross sectional area
35
Q

Strength can be measured at any velocity, but maximal (functional) force output will occur at a ____ velocity or during an _____ contraction.

A
  • low

- isometric

36
Q

PAP:

A
  • post activation potentiation
  • short term increases in maximal force following maximal or near maximal contractions
  • may be due to greater CNS drive (increased MU recruitment)
37
Q

Facilitation effect:

A
  • stretch shortening potentiation

- preloading a muscle (group) with an eccentric contraction enhances the force of a subsequent concentric contraction

38
Q

Fatigue: decreased ability due to ….

A

reduced substrate availability

39
Q

1RM:

A

the max amount of weight that can be voluntarily lifted once while the muscle shortens (concentric contraction)

40
Q

1RM is conducted…

A
  • with free weights or machine loading systems

- considered the gold standard for strength

41
Q

NSCA 1 RM protocol:

A
  • Set 1: 8-10 reps of light load ~ 40-60 % of (estimated 1 RM)
  • Set 2: 3-5 reps of higher load ~ 70% of (est.) 1 RM
  • Set 3: 2-3 reps of higher load ~ 80-90 % of (est.) 1 RM
  • Set 4: Increase load for a 1 RM
  • 2nd rep attempted
  • Complete additional sets until failure on the 2nd attempt occurs
42
Q

1 RM protocol considerations:

A
  • accuracy of the weight of bars, collars, plates
  • avoid bouncing or rebound effect
  • a pause is included (if lowering weight is allowed) and starting position standardized to ensure a concentric-only contraction occurs
  • number of lead up sets and reps must be controlled
  • ROM, joint angle, posture, grip, timing, time of day must be controlled
43
Q

Why must the number of lead up sets and reps be controlled when assessing 1RM?

A
  • avoid fatigue and assess readiness to lift heavier loads (avoid injury)
  • make sure adequate rest between sets is allowed (~3 min)
44
Q

Alternative to 1RM testing:

A

multiple repetitions

45
Q

Multiple reps is based on ….

A

a reasonably linear relationship between maximal multiple reps scores and 1RM

46
Q

Best 1RM predictive power is thought to be between ____ and ____ maximal repeated repetitions.

A

3 and 10

47
Q

Multiple repetitions can also quantify strength as a ____ ____ ____:

A
  • total lift score
  • multiply the reps (to failure) by the weight to get a total load lifted score
  • eg. 100 kg * 10 times = 1000 kg
48
Q

Isometric strength:

A

amount of muscle force with no movement

49
Q

Isometric strength devices include…

A
  • cable tensiometers
  • isokinetic dynamometers
  • handgrip dynamometer
50
Q

Isometric strength is the gold standard technique for generating…

A

maximal absolute strength

51
Q

Isometric strength protocol considerations:

A
  • body positioning and isolation of movement pattern
  • joint angle is critical: may need to determine an isometric strength curve
  • standardized warm up: general to specific
  • avoid jerking by gradually increasing tension development
  • hold maximal contraction for 3 seconds
  • repeat the max. 3 times, take best score
52
Q

Handgrip dynamometer has a moderate correlation with …. in large population.

A

total upper body strength

53
Q

Handgrip dynamometer used for early screening of populations to identify those….

A

at higher risk for physical disability related to low muscle strength

54
Q

Handgrip dynamometer has cutoff score of ____ kg (minimum level of ____ grip strength). Individuals with scores close to this value are ___x the risk of developing…

A
  • 21.0 kg
  • old-age
  • 8x
  • muscular strength disabilities
55
Q

Handgrip dynamometer test retest:

A
  • males: r = 0.96 and 0.94 for right and left hands

- females: r = 0.93 and 0.92 for females

56
Q

Isokinetic strength requires an _____ _____.

A

isokinetic dynamometer

57
Q

Isokinetic strength keeps velocity ____ to isolate changes in strength across a _____.

A
  • static

- ROM

58
Q

Isokinetic strength is useful for identifying ____ ____ due to ____ ____.

A
  • impaired motion

- muscle weakness

59
Q

Limitations of isokinetic strength tests:

A
  • expensive machines
  • device control settings and calibration have to be followed according to the manufacturer
  • learning is a factor so familiarization to isokinetic dynamometers is very important
60
Q

Decline in strength begins at age ____ and progresses at a rate of ____% per decade.

A
  • 45-50

- 12-15%

61
Q

____% of muscular strength is lost by the ____ decade.

A
  • 25-40%

- 6th or 7th

62
Q

Large portion of the decreased strength in old age is due to ___ ____.

A

muscle atrophy

63
Q

Women tend to have a ____ percentage loss of strength than men.

A

higher

64
Q

Strength testing for older adults: assessments:

A
  • 30 sec. arm curl test

- 30 sec chair stand test

65
Q

30 sec arm curl test is used to assess…

A

upper body strength related to daily living tasks

66
Q

30 sec arm curl test protocol:

A

number of arm curls (8lbs men; 5 lbs women) in 30s

67
Q

30 sec. arm curl test criterion validity with combined 1 RM for chest upper back and biceps:

A

r = 0.84, 0.79

68
Q

30 sec arm curl test test-retest reliability:

A

r = 0.81

69
Q

30 sec chair stand test is used to assess…

A

lower body strength related to daily living tasks

70
Q

30 sec chair stand test protocol:

A

number of sit stand repetitions in 30s

71
Q

30 sec chair stand test criterion validity with respect to 1RM leg press:

A

r = 0.78, 0.71 for men and women

72
Q

30 sec chair stand test test-retest reliability:

A

r = 0.86 and 0.92 for men and women

73
Q

Muscle balance:

A

the balance or ratio of strength between agonist and antagonist muscle groups

74
Q

Muscle balance is usually assessed with…

A

isokinetic dynamometers in rehab setting but can be done with other strength tests

75
Q

Muscle balance is important for…

A
  • joint stability

- to avoid injury

76
Q

Muscle balance: dominant to non-dominant limbs should be….

A

< 10 to 15% different

KIN 311 (19 decks)

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