NASM Chapter 19 Speed, Agility, and Quickness Training Concepts

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

0-90 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

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?

15-60 seconds

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

15-60 seconds

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

15-60 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?

3-5 reps

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

3-5 reps

From the choices provided, what would be most 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. From the choices provided, 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. From the choices provided, what would be the best choice for drills per session?

6 to 8 drills

What is sarcopenia?

Age-related loss of muscle tissue

Which of the following is a component of quickness training?

Assessment of visual stimuli

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

Bone density

To increase the metabolic demand of SAQ exercises among weight-loss clients, which of the following 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.

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

Less braking force

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

Quickness training

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

How is osteopenia best described?

The loss of bone density related to the aging process.

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

agility

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

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

change of direction

Which of the following is a component of agility training?

deceleration

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

SAQ training among seniors may help prevent which of the following conditions?

osteopenia

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

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

Speed is the product of what two variables?

stride rate and stride length