NASM Chapter 19 Speed, Agility, and Quickness Training concepts

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 For a beginner SAQ program design for an apparently healthy adult, it would be suggested to complete 4 to 6 drills with limited inertia and unpredictability.

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 Six to eight drills is appropriate for intermediate clients. (These are only meant to be suggestions and should be gauged on the total volume of training for all the workout's components, including cardio, core, balance, plyometric, and resistance training.)

Intermediate

6 to 8 drills allowing greater horizontal inertia but limited unpredictability

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 Agility requires the ability to sprint in multiple directions (running and cutting) while maintaining postural control, and it oftentimes requires reacting to a stimulus.

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

Backpedal

Which of the following is a component of agility training?

Deceleration Agility training is primarily made up of both acceleration and deceleration.

Frontside mechanics

In sprinting, refers to the alignment of the lead leg and pelvis

Speed is the product of what two variables?

Stride rate and stride length

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

1 or 2 sets Initially, low volume is sufficient to improve fitness in older adults.

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

1 to 4 sets

Beginner

4 to 6 drills with limited inertia and unpredictability

Advanced

6 to 10 drills allowing maximal inertia and unpredictability

Osteoporosis

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

What is osteoporosis?

A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile Osteoporosis is a disease that carries increased risk of fractures with decreased bone density.

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 the middle cone

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

Bone density Bone mineral density is the amount of mineral content, such as calcium and phosphorus, in a segment of bone.

Backside mechanics

In sprinting, refers to the alignment of the rear leg and pelvis

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

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

Proprioception

Agility

The ability to quickly start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a signal or stimulus while maintaining postural control

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

Bone density

The amount of mineral content, such as calcium and phosphorous, in a segment of bone

Stride length

The distance covered with each stride during the gait cycle

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