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).