Chapter 19: Speed, Agility, and Quickness Training Concepts

What is the general recommended rest for advanced clients between SAQ reps?

0 to 90 seconds

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

1 or 2 sets

What is osteoporosis?

A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile

What is sarcopenia?

Age-related loss of muscle tissue

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

Speed is the product of what two variables?

stride rate and stride length

You have a youth client. What training frequency is most recommended for a young athlete performing SAQ?

1 to 3 times per week

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

1 to 4 sets

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

10%

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

15 to 60 seconds

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

3 or 4 sets

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

3 to 5 reps

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

3 to 5 reps

Which of the following is a component of quickness training?

Assessment of visual stimuli

SAQ programs for youth have been found to decrease what?

Athletic injuries

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

Decreased rest periods

Which of these joint movements is part of backside mechanics?

Hip Extension

Which is involved in frontside mechanics?

Lead leg

Improving frontside running mechanics is associated with which of the following?

Less braking force

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

Which component of SAQ involves the ability to react to a stimulus (i.e., reaction time) and appropriately change the motion of the body in response to that stimulus (such as hitting a baseball)?

Quickness

What differentiates change of direction from agility?

Reaction to a signal

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

What is defined as the distance covered in one stride?

Stride Length

What is defined as the number of strides taken in a given amount of time or distance?

Stride rate