Chapter 19

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

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

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

Change of direction

Speed is the product of what two variables?

Stride rate and stride length

Stride length

The distance covered with each stride during running

What is SAQ training?

improves ability to accelerate, decelerate, and dynamically stabilize the entire body during high-velocity movements in all planes of motion

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

Speed

straight-ahead velocity and is measured as distance covered, then divided by time (distance ÷ time)

Agility

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

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

1 or 2 sets

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

What term is used to describe ankle plantar flexion, knee extension, and hip extension of the rear leg while sprinting?

Triple extension

Quickness

the ability to react to a stimulus with maximal rate of force production (i.e., reaction time) and appropriately change the motion of the body in response to that stimulus (such as hitting a baseball), NOT necessarily in relation to running (swerving a car so it doesn't hit another car)

Change of Direction (COD) vs. Agility

the body's control in coordination to run in all directions at maximum speeds VS. reacting to a stimulus and sprint accordingly in the proper direction

Backside mechanics

triple EXTENSION - synchronized movement of ankle plantar flexion, knee extension & hip extension

Frontside mechanics

triple FLEXION - synchronized movement of ankle dorsiflexion, knee flexion & hip flexion

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

Osteopenia

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

1 to 2 sessions per week

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

15 to 60 seconds

Osteoporosis

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

Sacrcopenia

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

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

At the middle cone

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

Backpedal

SAQ Program Design for Apparently Healthy Adults

Beginner: 4-6 drills with limited inertia and unpredictability, such as Cone Shuffles and Agility Ladder Drills 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 Advanced: 6-10 drills allowing maximal inertia and unpredictability, such as Modified Box Drill, Partner Mirror Drill, and timed drills

SAQ training for seniors may help prevent a decrease in what?

Bone density Coordinative ability Muscular power

What can agility training enhance?

Deceleration capabilities Dynamic flexibility Postural control Core strength Proprioception

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

Decrease rest periods

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.

What type of training can burn more subcutaneous fat than long-duration, low- to moderate-intensity endurance training

High-intensity interval training

Osteopenia

Lower than normal bone density and a precursor to osteoporosis.

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 statement accurately describes the physical benefits of SAQ training?

SAQ training decreases the risk of osteopenia.

Bone density

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

Stride rate

The number of strides taken in a given amount of time (or distance).