Carrie's Chapter 19:Speed, Agility, and Quickness Training Concepts

l2 p2 You have a youth client. What training frequency is most recommended for a young athlete performing SAQ? #19

1 to 3 times per week

l2 p2 With SAQ training, what is the recommended number of sets of each drill for young athletes to perform?

1 to 4 sets

l3 p1 1) What is the most appropriate SAQ program design for a beginner adult who is apparently healthy? OR 2) (ch 19)What would be most recommended for SAQ drills per session with beginner clients

1) 4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills 2) 4 to 6 drills

l1 p3& 4 Backside Mechanics / Triple extension 1) Term: in sprinting, refers to the alignment of the rear leg and pelvis 2) Which of the following is associated with a stronger push phase, including hip-knee extension, gluteal contraction, and the backside arm drive? I. lateral side mechanics II. frontside mechanics III. backside mechanics A. I only B. II only C. III only D. II and III only 3) Highlighted blue When observing sprint mechanics, which joint action should you see occurring in the rear leg if proper form is used? 4) Which of these joint movements is part of backside mechanics? 5) What term is used to describe ankle plantar flexion, knee extension, and hip extension of the rear leg while sprinting? 6) Which is not part of triple extension involved in backside sprint mechanics? A. Ankle plantar flexion B. Knee extension C. Hip abduction D. Hip extension

1) Backside mechanics 2) III. backside mechanics 3) C. Ankle plantar flexion 4) C. Hip extension 5) triple extension 6) C. Hip abduction

l2 p4 Osteopenia 1) Term: lower than normal bone density 2) what is osteopenia 3) SAQ training among seniors may help prevent which of the following conditions? 4) (ch 19)What describes the physical benefits of SAQ training

1) osteopenia 2) The loss of bone density related to the aging process. 3) Osteopenia 4) SAQ decreases the risk of osteopenia

l2 p4 Osteoporosis 1) Term: condition of reduced bone mineral density, which increases the risk of bone fracture 2) What is osteoporosis?

1) osteoporosis 2) A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile

l2 p5 sarcopenia 1) Term:age-related loss of muscle mass resulting in weakness and frailty in older adults 2) (ch 19)What is sarcopenia

1) sarcopenia 2) age related loss of muscle tissue

l3 p1 1) What is the general recommended rest between SAQ reps for intermediate clients? 2) What is the general recommended rest for advanced clients between SAQ reps?

1). 0 to 60 seconds 2) 0 to 90 seconds

l2 p5 (ch 19)Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times

10 percent

l2 p2 How much rest should be given between each repetition of an SAQ exercise for young athletes?

15 to 60 seconds

l2 p3 (ch 19)You have a client seeking weight loss. What range of sets is most appropriate for SAQ drills

3 or 4 sets

l2 p2 How many repetitions of each SAQ drill is appropriate for youth athletes? #23

3 to 5 reps

l2 p3 You have a client seeking weight los. What number of repetitions is most appropriate for SAQ drills? #27

3 to 5 reps

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

A) Advanced B) Beginner C) Intermediate

l1 p2 What involves reacting to a stimulus and then changing the body's sprinting direction in response to that stimulus?

A. Agility

l1 p2 Which form of SAQ training is characterized by the ability to quickly start (accelerate), stop (deceleration and stabilize), and change direction in response to a signal or stimulus while maintaining postural control?

A. Agility

l1 p3 Frontside mechanics Improving frontside running mechanics is associated with which of the following?

A. Less braking force

l1 p5 What is defined as the awareness of the positioning and movement of body segments?

A. Proprioception

l1 p2 What differentiates change of direction from agility?'

A. Reaction to a signal

l1 p2 Which of the following is designed to increase a person's ability to accelerate, decelerate, and dynamically stabilize the entire body during high-velocity movements in all planes of motion?

A. SAQ training

l1 p4 Frontside mechanics / Triple flexion What best describes triple flexion when referring to frontside mechanics? OR What three joint actions comprise triple flexion?

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

l2 p2 SAQ programs for youth have been found to decrease what?

Athletic injuries

l2 p5 Initially, how many sets of SAQ drills are recommended for older adults?

B. 1 or 2 sets

l2 p2 You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete?

B. 4 to 8 drills per workout

l1 p5 Which of the following is a component of quickness training?

B. Assessment of visual stimuli

l3 p3 (See photo of T-drill) When performing the T-drill, which movement is used to complete the last 10 yards of the drill?

Backpedal

l2 p3 What is the recommended number of SAQ sessions per week for weight-loss clients?

C. 1 or 2 sessions per week

l2 p3 You have a client seeking weight loss. What is the most appropriate amount of rest recommended between each repetition of an SAQ exercise?

C. 15 to 60 seconds

l2 p3 Which of the following is able to burn more subcutaneous fat more than the other types of exercise? A. low intensity, long durations B. mid intensity interval training C. high intensity interval training D. low intensity, interval training

C. high intensity interval training

l1 p3 Agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training?

D. Change of direction

L1 p2 Quickness 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, during dynamic activities?

D. Quickness

l1 p5 Which of the following is a component of agility training?

Deceleration

l1 p3. Frontside mechanics in sprinting, refers to the alignment of the lead leg and pelvis Which is involved in frontside mechanics? Lead leg

Frontside mechanics

l1 p3 Frontside mechanics 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.

l2 p3 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

l1 p3 Term: number of strides taken in a given amount of time (or distance)

Stride rate

l1 p3 Speed is the product of what two variables? #1

Stride rate and stride length

l2 p1 True or False: Components of 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

l3 p3 When performing the modified box drill, where should the client begin?

at middle cone

l2 p4 Bone Density Term: amount of mineral content, such as calcium and phosphorous, in a segment of bone

bone density

l2 p2 Once children become accustomed to completing four to five simple SAQ exercises once or twice per week, what is an appropriate progression for a CPT to implement over the next few months?

d. increase weekly sessions to 2 or 3, and add more exercises

l2 p3 (ch 19)To increase the metabolic demand of SAQ exercises among weight loss clients, what adjustment to a workout session could be implemented

decreased rest periods

l1 p2 Quickness (ch 19)Which component of SAQ involves the ability to react to a stimulus (ex: reaction time) and approximately change the motion of the body in response to that stimulus(such as hitting a baseball)

quickness

l1 p5 (ch 19)Jane is a high school hockey goalie. Which type of SAQ training best relates to the physical skills needed at her position

quickness training

l1 p2 (ch 19)What is the ability to move the body in one direction as fast as possible

speed

l1 p3 distance covered with each stride during the gait cycle

stride length