NASM 7th ed, Chapter 19: Speed, Agility, and Quickness Training Concepts

What is the general recommended rest between SAQ reps for intermediate clients?

0 to 60 seconds

What is the general recommended rest for advanced clients between SAQ reps?

0 to 90 seconds

What is the recommended number of SAQ sessions per week for weight-loss clients?

1 or 2 sessions per week

Initially, how many sets of SAQ drills are recommended for older adults?

1 or 2 sets

You have a youth client. What training frequency is most recommended for a young athlete performing SAQ?

1 to 3 times per week

With SAQ training, what is the recommended number of sets of each drill for young athletes to perform?

1 to 4 sets

Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times?

10%

How much rest should be given between each repetition of an SAQ exercise for young athletes?

15 to 60 seconds

What is the general recommended rest between SAQ reps for beginner clients?

15 to 60 seconds

You have a client seeking weight loss. What is the most appropriate amount of rest recommended between each repetition of an SAQ exercise?

15 to 60 seconds

You have a client seeking weight loss. What range of sets is most appropriate for SAQ drills?

3 or 4 sets

How many repetitions of each SAQ drill is appropriate for youth athletes?

3 to 5 reps

You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?

3 to 5 reps

What is recommended for SAQ drills per session with beginner clients?

4 to 6 drills

What is the most appropriate SAQ program design for a beginner adult who is apparently healthy?

4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills

You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete?

4 to 8 drills per workout

You are working with an advanced client on SAQ drills. What would be the best number of SAQ drills per workout?

6 to 10 drills

You are working with an intermediate client on SAQ drills. What would be the best choice for drills per session?

6 to 8 drills

What is osteoporosis?

A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile

What is sarcopenia?

Age-related loss of muscle tissue

What involves reacting to a stimulus and then changing the body's sprinting direction in response to that stimulus?

Agility

Which form of SAQ training is characterized by the ability to start, stop, and change direction in response to a signal or stimulus quickly while maintaining postural control?

Agility

Deceleration is a component of...

Agility training

What best describes triple flexion when referring to frontside mechanics?

Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg

When observing sprint mechanics, which joint action should you see occurring in the rear leg if proper form is used?

Ankle plantar flexion

SAQ programs for youth have been found to decrease what?

Athletic injuries

What term best describes the amount of mineral content, such as calcium and phosphorous, in a segment of bone?

Bone density

Agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training?

Change of direction

To increase the metabolic demand of SAQ exercises among weight-loss clients, what adjustments to a workout session could be implemented?

Decreased rest periods

What three joint actions comprise triple flexion?

Dorsiflexion, knee flexion, and hip flexion

Why are proper frontside mechanics in sprinting important?

Frontside mechanics align the lead leg to optimally apply force into the ground to help propel the body forward.

Which is not part of triple extension involved in backside sprint mechanics?

Hip abduction

Which of these joint movements is part of backside mechanics?

Hip extension

Which is involved in frontside mechanics?

Lead leg

Improving frontside running mechanics is associated with which of the following?

Less braking force

SAQ training among seniors may help prevent what condition?

Osteopenia

What three joint actions comprise triple extension?

Plantar flexion, knee extension, and hip extension

What is defined as the awareness of the positioning and movement of body segments?

Proprioception

What is defined as the ability to react and change body position with maximal force production, in all planes of motion, and from all body positions?

Quickness

Which component of SAQ involves the ability to react to a stimulus (i.e., reaction time) and appropriately change the motion of the body in response to that stimulus (such as hitting a baseball)?

Quickness

Assessment of visual stimuli is a component of...

Quickness training

Jane is a high school hockey goalie. Which type of SAQ training best relates to the physical skills needed at her position?

Quickness training

What differentiates change of direction from agility?

Reaction to a signal

Which statement accurately describes the physical benefits of SAQ training?

SAQ training decreases the risk of osteopenia.

To enable weight-loss clients to perform SAQ exercises at a high intensity in a variety of movements, what can fitness professionals create?

Small circuits

What is the ability to move the body in one direction as fast as possible?

Speed

What is defined as the distance covered in one stride?

Stride length

What is defined as the number of strides taken in a given amount of time or distance?

Stride rate

Speed is the product of what two variables?

Stride rate and stride length

How is osteopenia best described?

The loss of bone density related to the aging process.