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