NASM Chapter 19

What is the general recommended rest between SAQ reps for intermediate clients? A. 0 to 60 seconds B. 60 to 90 seconds C. 90 to 120 seconds D. 120 to 180 seconds

A. 0 to 60 seconds

What is the general recommended rest for advanced clients between SAQ reps? A. 0 to 90 seconds B. 90 to 120 seconds C. 120 to 180 seconds D. 180 to 240 seconds

A. 0 to 90 seconds

What is the general recommended rest for advanced clients between SAQ reps? A. 0 to 90 seconds B. 90 to 120 seconds C. 120 to 180 seconds D. to 240 seconds

A. 0 to 90 seconds

Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times? A. 10% B. 5% C. 20% D. 30%

A. 10%

You have a client seeking weight loss. What is the most appropriate amount of rest recommended between each repetition of an SAQ exercise? A. 15 to 60 seconds B. 0 to 15 seconds C. 60 to 90 seconds D. 90 to 120 seconds

A. 15 to 60 seconds

You have a client seeking weight loss. What range of sets is most appropriate for SAQ drills? A. 3 or 4 sets B. 1 or 2 sets C. 5 or 6 sets D. 7 to 8 sets

A. 3 or 4 sets

You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills? A. 3 to 5 reps B. 1 or 2 reps C. 6 to 8 reps D. 8 to 10 reps

A. 3 to 5 reps

You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills? A. 3 to 5 reps B. 8 to 10 reps C. 6 to 8 reps D. 1 or 2 reps

A. 3 to 5 reps

From the choices provided, what would be most recommended for SAQ drills per session with beginner clients? A. 4 to 6 drills B. 1 or 2 drills C. 7 to 9 drills D. 9 or 10 drills

A. 4 to 6 drills

You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete? A. 4 to 8 drills per workout B. 1 or 2 drills per workout C. 2 or 3 drills per workout D. 9 or 10 drills per workout

A. 4 to 8 drills per workout

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? A. Agility B. Speed C. Quickness D. Stride rate

A. Agility

When observing sprint mechanics, which joint action should you see occurring in the rear leg if proper form is used? A. Ankle plantar flexion B. Ankle dorsiflexion C. Knee flexion D. Hip abduction

A. Ankle plantar flexion

Which of the following is a component of quickness training? A. Assessment of visual stimuli B. Acceleration C. Speed D. Stride rate

A. Assessment of visual stimuli

What term best describes the amount of mineral content, such as calcium and phosphorous, in a segment of bone? A. Bone density B. Sarcopenia C. Osteopenia D. Osteoporosis

A. Bone density

Agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training? A. Change of direction B. Strength C. Power D. Speed

A. Change of direction

Which of the following is a component of agility training? A. Deceleration B. Agility training is primarily made up of both acceleration and deceleration. C. Stride rate D. Reaction

A. Deceleration

Agility can enhance the following aspects of performance and movement. A. Deceleration, dynamic flexibility, postural control, core strength, and proprioception B. Movement quality, landing mechanics, power, speed, and static posture C. Muscle endurance, balance, core strength, cardiorespiratory endurance, and flexibility D. None of the above

A. Deceleration, dynamic flexibility, postural control, core strength, and 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? A. Decreased rest periods B. Decreased intensity C. Fewer exercises D. Increased complexity of exercises

A. Decreased rest periods

To enable weight-loss clients to perform SAQ exercises at a high intensity in a variety of movements, what can fitness professionals create? A. Eight to 10 repetitions of each drill is more than the recommended number for youth athletes B. Long continuous runs C. Heart rate cardio D. Steady-state treadmill workouts

A. Eight to 10 repetitions of each drill is more than the recommended number for youth athletes

Why are proper frontside mechanics in sprinting important? A. Frontside mechanics align the lead leg to optimally apply force into the ground to help propel the body forward B. Frontside mechanics are associated with a stronger push phase, including hip-knee extension, gluteal contraction, and backside arm drive C. Frontside mechanics align the rear leg to optimally apply force into the ground to help propel the body forward D. Triple extension involved in frontside mechanics is essential to keep the pelvis in a neutral position and facilitate force production

A. Frontside mechanics align the lead leg to optimally apply force into the ground to help propel the body forward

What is the definition of speed? A. Moving as fast as possible in one direction B. Changing direction as fast as possible C. Reacting to a stimulus as fast as possible D. None of the above

A. Moving as fast as possible in one direction

What three joint actions comprise triple extension? A. Plantar flexion, knee extension, and hip extension B. Dorsiflexion, knee flexion, and hip flexion C. Knee extension, shoulder extension, and elbow extension D. Spinal extension, hip extension, and plantar flexion

A. Plantar flexion, knee extension, and hip extension

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? A. Quickness B. Speed C. Agility D. Strength

A. Quickness

Jane is a high school hockey goalie. Which type of SAQ training best relates to the physical skills needed at her position? A. Quickness training B. Speed training C. Olympic weightlifting D. Powerlifting

A. Quickness training

Which statement accurately describes the physical benefits of SAQ training? A. SAQ training decreases the risk of osteopenia B. SAQ training decreases the risk of cancer C. There is no evidence to support this adaptation D. SAQ training increases LDL cholesterol

A. SAQ training decreases the risk of osteopenia

What is the ability to move the body in one direction as fast as possible? A. Speed B. Quickness C. Agility D. Power

A. Speed

Proper running mechanics requires efficient coordinated actions on the front side (triple flexion) and back side (triple extension) of the lower extremities. A. True B. False

A. True

MATCH each term with the correct description. A. In sprinting, refers to the alignment of the rear leg and pelvis B. 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 C. The number of strides taken in a given amount of time (or distance) D. 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 E. The distance covered with each stride during the gait cycle F. In sprinting, refers to the alignment of the lead leg an pelvis Agility Quickness Stride rate Stride length Frontside mechanics Backside mechanics

Agility - D Quickness - B Stride rate - C Stride length - E Frontside mechanics - F Backside mechanics - A

What is the general recommended rest between SAQ reps for intermediate clients? A. 60 to 90 seconds B. 0 to 60 seconds C. 90 to 120 seconds D. 120 to 180 seconds

B. 0 to 60 seconds

With SAQ training, what is the recommended number of sets of each drill for young athletes to perform? A. 0 sets B. 1 to 4 sets C. 5 or 6 sets D. 7 to 9 sets

B. 1 to 4 sets

What is the general recommended rest between SAQ reps for beginner clients? A. 0 to 15 seconds B. 15 to 60 seconds C. 60 to 90 seconds D. 90 to 120 seconds

B. 15 to 60 seconds

You have a client seeking weight loss. What range of sets is most appropriate for SAQ drills? A. 1 or 2 sets B. 3 or 4 sets C. 5 or 6 sets D. 7 to 8 sets

B. 3 or 4 sets

What is the most appropriate SAQ program design for a beginner adult who is apparently healthy? A. 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 B. 4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills C. 6 to 10 drills allowing maximal inertia and unpredictability, such as modified box drill, partner mirror drill, and timed drills D. 10 to 12 drills allowing maximal inertia and unpredictability, such as modified box drill, partner mirror drill, and timed drills

B. 4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills

You are working with an advanced client on SAQ drills. From the choices provided, what would be the best number of SAQ drills per workout? A. 1 to 3 drills B. 6 to 10 drills C. 3 to 5 drills D. 10 to 15 drills

B. 6 to 10 drills

What is osteoporosis? A. Chronic inflammation of the joints B. A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile C. An age-related loss of muscle mass resulting in weakness and frailty in older adults D. Lower than normal bone density

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

What is sarcopenia? A. Age-related loss in bone mineral density B. Age-related loss of muscle tissue C. Lower than normal bone mineral density D. Chronic inflammation of the joints

B. Age-related loss of muscle tissue

When observing sprint mechanics, which joint action should you see occurring in the rear leg if proper form is used? A. Ankle dorsiflexion B. Ankle plantar flexion C. Knee flexion D. Hip abduction

B. Ankle plantar flexion

Which of the following is a component of quickness training? A. Acceleration B. Assessment of visual stimuli C. Stride rate D. Speed

B. Assessment of visual stimuli

All clients beginning an SAQ need to undergo an _____ to determine the client's _____ and safety before beginning a program. A. Examination by an MD; heath history B. Assessment; ability C. Assessment; 1RM muscle strength D. A and C

B. Assessment; ability

What term best describes the amount of mineral content, such as calcium and phosphorous, in a segment of bone? A. Sarcopenia B. Bone density C. Osteopenia D. Osteoporosis

B. Bone density

Agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training? A. Speed B. Change of direction C. Strength D. Power

B. Change of direction

To increase the metabolic demand of SAQ exercises among weight-loss clients, which of the following adjustments to a workout session could be implemented? A. Decreased intensity B. Decreased rest periods C. Fewer exercises D. Increased complexity of exercises

B. Decreased rest periods

What three joint actions comprise triple flexion? A. Plantar flexion, knee extension, and hip extension B. Dorsiflexion, knee flexion, and hip flexion C. Dorsiflexion, plantar flexion, and shoulder flexion D. Spinal flexion, knee flexion, and elbow flexion

B. Dorsiflexion, knee flexion, and hip flexion

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. A. True B. False

B. False

What is defined as the awareness of the positioning and movement of body segments? A. Biomechanics B. Proprioception C. Kinesthetic awareness D. Kinesiology

B. Proprioception

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)? A. Speed B. Quickness C. Agility D. Stride rate

B. Quickness

Which statement accurately describes the physical benefits of SAQ training? A. SAQ training decreases the risk of cancer B. SAQ training decreases the risk of osteopenia C. There is no evidence to support this adaptation D. SAQ training increases LDL cholesterol

B. SAQ training decreases the risk of osteopenia

Agility is the ability to _____, _____, _____ in response to a stimulus. A. Decelerate, change direction, and change muscle actions B. Start, stop, and change direction C. Accelerate, deceleration, and change speed D. Stop, accelerate, and change trunk position

B. Start, stop, and change direction

What is defined as the distance covered in one stride? A. Stride rate B. Stride length C. Agility D. Power

B. Stride length

What term is used to describe ankle plantar flexion, knee extension, and hip extension of the rear leg while sprinting? A. Triple flexion B. Triple extension C. Positive shin angle D. Negative shin angle

B. Triple extension

MATCH each level of client experience with the appropriate SAQ exercise parameters. A. 6 to 10 drills allowing maximal inertia and unpredictability B. 4 to 6 drills with limited inertia and unpredictability C. 6 to 8 drills allowing greater horizontal inertia but limited unpredictability Beginner Intermediate Advanced

Beginner - B Intermediate - C Advanced - A

MATCH each term with the correct description. A. A condition of reduced bone mineral density, which increases the risk of bone fracture B. Lower than normal bone density C. An age-related loss of muscle mass resulting in weakness and frailty in older adults D. The amount of mineral content, such as calcium and phosphorous, in a segment of bone Bone density Sarcopenia Osteopenia Osteoporosis

Bone density - D Sarcopenia - C Osteopenia - B Osteoporosis - A

What is the recommended number of SAQ sessions per week for weight-loss clients? A. 0 sessions per week B. 3 or 4 sessions per week C. 1 or 2 sessions per week D. 5 to 7 sessions per week

C. 1 or 2 sessions per week

You have a youth client. What training frequency is most recommended for a young athlete performing SAQ? A. 0 times per week B. 4 or 5 times per week C. 1 to 3 times per week D. 5 to 7 times per week

C. 1 to 3 times per week

How many repetitions of each SAQ drill is appropriate for youth athletes? A. 1 or 2 reps B. 6 to 8 reps C. 3 to 5 reps D. 8 to 10 reps

C. 3 to 5 reps

What best describes triple flexion when referring to frontside mechanics? A. Ankle dorsiflexion, knee flexion, and hip flexion of the rear leg B. Ankle plantar flexion, knee extension, and hip extension of the rear leg C. Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg D. Ankle dorsiflexion, hip flexion of the lead leg, and elbow flexion

C. Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg

When performing the modified box drill, where should the client begin? A. At cone 1 B. At cone 2 C. At the middle cone D. Just outside the cones

C. At the middle cone

SAQ programs for youth have been found to decrease what? A. Strength B. Power C. Athletic injuries D. Sports participation

C. Athletic injuries

Why are proper frontside mechanics in sprinting important? A. Frontside mechanics are associated with a stronger push phase, including hip-knee extension, gluteal contraction, and backside arm drive B. Frontside mechanics align the rear leg to optimally apply force into the ground to help propel the body forward C. Frontside mechanics align the lead leg to optimally apply force into the ground to help propel the body forward D. Triple extension involved in frontside mechanics is essential to keep the pelvis in a neutral position and facilitate force production

C. Frontside mechanics align the lead leg to optimally apply force into the ground to help propel the body forward

What three joint actions comprise triple extension? A. Knee flexion B. Ankle dorsiflexion C. Hip extension D. Hip flexion

C. Hip extension

Improving frontside running mechanics is associated with which of the following? A. Less stability B. Less forward drive C. Less braking force D. Less speed

C. Less braking force

What differentiates change of direction from agility? A. Acceleration B. Deceleration C. Reaction to a signal D. Changing directions

C. Reaction to a signal

SAQ training: A. Is inappropriate for older populations B. Increases the likelihood of the likelihood of athletic injury in youth C. Stimulates muscular, neurological, connective tissue, and even cardiovascular fitness adaptations D. Exercises are intended only for sport performance athletes

C. Stimulates muscular, neurological, connective tissue, and even cardiovascular fitness adaptations

Speed depends on which two factors? A. Stride rate and body position B. Step width and cadence C. Stride rate and length D. A and B

C. Stride rate and length

Speed is the product of what two variables? A. Quickness and agility B. Power and time C. Stride rate and stride length D. Acceleration and deceleration

C. Stride rate and stride length

How is osteopenia best described? A. A disease characterized by low bone density B. An age-related loss of muscle mass resulting in weakness and frailty in older adults C. The loss of bone density related to the aging process D. A bone weakness disease caused by vitamin D deficiency

C. The loss of bone density related to the aging process

What is the recommended number of SAQ sessions per week for weight-loss clients? A. 0 sessions per week B. 5 to 7 sessions per week C. 3 or 4 sessions per week D. 1 or 2 sessions per week

D. 1 or 2 sessions per week

. Initially, how many sets of SAQ drills are recommended for older adults? A. 3 or 4 sets B. 5 or 6 sets C. 6 to 8 sets D. 1 or 2 sets

D. 1 or 2 sets

You have a youth client. What training frequency is most recommended for a young athlete performing SAQ? A. 0 times per week B. 4 or 5 times per week C. 5 to 7 times per week D. 1 to 3 times per week

D. 1 to 3 times per week

How much rest should be given between each repetition of an SAQ exercise for young athletes? A. Less than 15 seconds B. 60 to 90 seconds C. 90 to 120 seconds D. 15 to 60 seconds

D. 15 to 60 seconds

You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete? A. 1 or 2 drills per workout B. 2 or 3 drills per workout C. 9 or 10 drills per workout D. 4 to 8 drills per workout

D. 4 to 8 drills per workout

What is osteoporosis? A. An age-related loss of muscle mass resulting in weakness and frailty in older adults B. Lower than normal bone density C. Chronic inflammation of the joints D. A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile

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

What involves reacting to a stimulus and then changing the body's sprinting direction in response to that stimulus? A. Speed B. Quickness C. Power D. Agility

D. Agility

SAQ programs for youth have been found to decrease what? A. Power B. Strength C. Sports participation D. Athletic injuries

D. Athletic injuries

When performing the T-Drill, which movement is used to complete the last 10 yards of the drill? A. Sprint B. Carioca C. Side shuffle D. Backpedal

D. Backpedal

Which is not part of triple extension involved in backside sprint mechanics? A. Ankle plantar flexion B. Knee extension C. Hip extension D. Hip abduction

D. Hip abduction

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? A. Increase the number of daily sessions B. Increase the rest periods between sets C. Double the number of drills performed each session D. Increase weekly sessions to 2 or 3, and add more exercises

D. Increase weekly sessions to 2 or 3, and add more exercises

Which is involved in frontside mechanics? A. Knee extension B. Rear leg C. Ankle plantar flexion D. Lead leg

D. Lead leg

You are working with an intermediate client on SAQ drills. From the choices provided, what would be the best choice for drills per session? A. 2 to 4 drills B. 4 to 5 drills C. 9 or 10 drills D. Nine or 10 drills is greater than the general recommendation for a beginner client

D. Nine or 10 drills is greater than the general recommendation for a beginner client

SAQ training among seniors may help prevent which of the following conditions? A. Arthritis B. There is no evidence to show that SAQ programs for seniors may prevent this condition. C. Lung cancer D. Osteopenia

D. Osteopenia

What is defined as the distance covered in one stride? A. Stride rate B. Power C. Agility D. Stride length

D. Stride length

What is defined as the number of strides taken in a given amount of time or distance? A. Stride length B. Agility C. Power D. Stride rate

D. Stride rate