Chapter 19
What is the general recommended rest between SAQ reps for beginner clients? 15 to 60 seconds 60 to 90 seconds 0 to 15 seconds 90 to 120 seconds
15 to 60 seconds
Speed is the product of what two variables? Power and time Stride rate and stride length Quickness and agility Acceleration and deceleration
Stride rate and stride length
Speed
The ability to move the body in one intended direction as fast as possible
Quickness
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 dynamic activities
You have a youth client. What training frequency is most recommended for a young athlete performing SAQ? 1 to 3 times per week 0 times per week 4 or 5 times per week 5 to 7 times per week
1 to 3 times per week
What is the most appropriate SAQ program design for a beginner adult who is apparently healthy? 10 to 12 drills allowing maximal inertia and unpredictability, such as modified box drill, partner mirror drill, and timed drills 4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills 6 to 8 drills allowing greater horizontal inertia but limited unpredictability, such as 5-10-5, T-drill, box drill, and stand-up to figure 8 6 to 10 drills allowing maximal inertia and unpredictability, such as modified box drill, partner mirror drill, and timed drills
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 9 or 10 drills per workout 2 or 3 drills per workout 1 or 2 drills per workout
4 to 8 drills per workout
Beginner
4-6 drills with limited inertia and unpredictability, such as Cone Shuffles and Agility Ladder Drills; 1-2 sets; 2-3 reps; 15-60 seconds
You are working with an intermediate client on SAQ drills. From the choices provided, what would be the best choice for drills per session? 4 to 5 drills 2 to 4 drills 9 or 10 drills 6 to 8 drills
6 to 8 drills
Advanced
6-10 drills allowing maximal inertia and unpredictability, such as Modified Box Drill, Partner Mirror Drill, and timed drills; 3-5 sets; 3-5 reps; 0-90 seconds
Intermediate
6-8 drills allowing greater horizontal inertia but limited unpredictability, such as 5-10-5, T-Drill, Box Drill, and Stand-Up to Figure 8; 3-4 sets; 3-5 reps; 0-60 seconds
Osteoporosis
A condition of reduced bone mineral density, which increases risk of bone fracture
Sarcopenia
An age-related loss of muscle mass resulting in weakness and frailty in older adults
When performing the modified box drill, where should the client begin? At cone 1 At cone 2 At the middle cone Just outside the cones
At the middle cone
SAQ programs for youth have been found to decrease what? Sports participation Strength Power Athletic injuries
Athletic injuries
When performing the T-Drill, which movement is used to complete the last 10 yards of the drill? Sprint Carioca Side shuffle Backpedal
Backpedal
Agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training? Power Speed Strength Change of direction
Change of direction
Once children become accustomed to completing four to five simple SAQ exercises once or twice per week, what is an appropriate progression for a Certified Personal Trainer to implement over the next few months? Increase the number of daily sessions Increase the rest periods between sets Double the number of drills performed each session Increase weekly sessions to 2 or 3, and add more exercises
Increase weekly sessions to 2 or 3, and add more exercises
Osteopenia
Lower than normal bone density and a precursor to osteoporosis
Frontside mechanics
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, and a neutral pelvis
Backside mechanics
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and a neutral pelvis
Which statement accurately describes the physical benefits of SAQ training? There is no evidence to support this adaptation. SAQ training decreases the risk of cancer. SAQ training increases LDL cholesterol. SAQ training decreases the risk of osteopenia.
SAQ training decreases the risk of osteopenia.
Agility
The ability to start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a signal or stimulus quickly while maintaining postural control
Bone density
The amount of mineral content, such as calcium and phosphorus, in a segment of bone
Proprioception
The body's ability to naturally sense its general orientation and relative position of its parts
Stride length
The distance covered with each stride during the gait cycle
How is osteopenia best described? A disease characterized by low bone density. An age-related loss of muscle mass resulting in weakness and frailty in older adults. A bone weakness disease caused by vitamin D deficiency. The loss of bone density related to the aging process.
The loss of bone density related to the aging process.
Stride rate
The number of strides taken in a given amount of time (or distance)
What term is used to describe ankle plantar flexion, knee extension, and hip extension of the rear leg while sprinting? Triple flexion Triple extension Positive shin angle Negative shin angle
Triple extension
TRUE OR FALSE? Components of a speed, agility, and quickness (SAQ) program can significantly improve the physical health profile of apparently healthy sedentary adults and those with medical or health limitations.
True
Change of Direction (COD)
does not involve reacting to a signal, but it requires an individual to accelerate, decelerate, and change directions