NASM CH19
What is the general recommended rest between SAQ reps for intermediate clients?
0 to 60 seconds
What is the general recommended rest for advanced clients between SAQ reps?
0 to 90 seconds
What is the recommended number of SAQ sessions per week for weight-loss clients?
1 or 2 sessions per week
You have a client seeking weight loss. What is the most appropriate amount of rest recommended between each repetition of an SAQ exercise?
15 to 60 seconds
What is the most appropriate SAQ program design for a beginner adult who is apparently healthy?
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
When performing the T-Drill, which movement is used to complete the last 10 yards of the drill?
Backpedal
What term best describes the amount of mineral content, such as calcium and phosphorous, in a segment of bone?
Bone density
Which of the following is a component of agility training?
Deceleration
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
Jane is a high school hockey goalie. Which type of SAQ training best relates to the physical skills needed at her position?
Quickness training
What differentiates change of direction from agility?
Reaction to a signal
Initially, how many sets of SAQ drills are recommended for older adults?
1 or 2 sets
Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times?
10%
You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?
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
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?
6 to 10 drills
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
Osteoporosis
A condition of reduced bone mineral density, which increases risk of bone fracture.
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?
Agility
Sarcopenia
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
Which of the following is a component of quickness training?
Assessment of visual stimuli
When performing the modified box drill, where should the client begin?
At the middle cone
SAQ programs for youth have been found to decrease what?
Athletic injuries
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.
Which of these joint movements is part of backside mechanics?
Hip extension
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 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, hip 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.
What is defined as the awareness of the positioning and movement of body segments?
Proprioception
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
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.
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?
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 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
SAQ program design
beginner 4-6 drills intermediate 6-8 adv 6-10
