NASM CH19

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

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

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

When performing the T-Drill, which movement is used to complete the last 10 yards of the drill?

Backpedal

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

Bone density

Which of the following is a component of agility training?

Deceleration

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

Osteopenia

What three joint actions comprise triple extension?

Plantar flexion, knee extension, and hip extension

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

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

1 or 2 sets

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

10%

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

3 to 5 reps

From the choices provided, what would be most recommended for SAQ drills per session with beginner clients?

4 to 6 drills

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

Osteoporosis

A condition of reduced bone mineral density, which increases risk of bone fracture.

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

Sarcopenia

An age-related loss of muscle mass resulting in weakness and frailty in older adults.

What best describes triple flexion when referring to frontside mechanics?

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

Which of the following is a component of quickness training?

Assessment of visual stimuli

When performing the modified box drill, where should the client begin?

At the middle cone

SAQ programs for youth have been found to decrease what?

Athletic injuries

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 of these joint movements is part of backside mechanics?

Hip extension

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 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, hip 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.

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

Proprioception

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

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.

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?

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 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

SAQ program design

beginner 4-6 drills intermediate 6-8 adv 6-10