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NASE Speed Certification Exam > Certification Exam > Flashcards

Certification Exam Flashcards

1
Q

Heredity only deals the cards…

A

Environment and Training plays the hand

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2
Q

What is power output?

A

Amount of ground contact force an athlete can exert during the pushing action with each step.

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3
Q

5 Stages of 100-m dash

A
  1. Reaction Time
  2. Drive
  3. Transition
  4. Max Velocity
  5. Final Finish Line
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4
Q

What is the Max Velocity Phase of the 100-m sprint?

A

Where athletes reach full speed, relax, and try to maintain top speed for >30 m

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5
Q

Who is the winner in a 100-m sprint?

A

The one who slows the least over the final 20 m of the race.

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6
Q

Current 100-m world record by Usain Bolt?

A

9.69 s

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7
Q

40-yard dash is a test of…?

A

Starting speed and acceleration

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8
Q

Maximum mph speed may not be attained for…

A

60 yards or more

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9
Q

40-yard dash times can improve by …. following 3-6 months of training

A

8/10 of a second

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10
Q

2 to 3/10 of a second can place an athlete how far from an opponent?

A

2-4 yards

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11
Q

5 ways to increase speed

A
  1. Improve starting ability
  2. Increase stride length
  3. Increase stride rate
  4. Improve sprint form and technique
  5. Improve speed endurance
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12
Q

NASE’s major objective

A

Improvement of speed in short sprints for sports competition.

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13
Q

What training for improving start, acceleration, deceleration, stopping, and cutting?

A

Speed-strength to increase ground contact force

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14
Q

What training to improve muscle tissue strength?

A

Muscle imbalance, sprint-resisted, plyometrics

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15
Q

What training to improve speed endurance?

A

Pickup sprints, hollow sprints, interval sprints

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16
Q

Training to increase stride rate and length?

A

Speed-strength, muscle imbalance, plyometrics, sprint-assisted, sprint-resisted, flexibility, form

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17
Q

Single best test for team sports athletes?

A

120-yard dash (1 sprint, 7 scores)

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18
Q

Stationary 5 yard dash (120-yard)

A

Speed of the first 3 steps

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19
Q

Stationary 20-yard dash (120-yard)

A

Most important factor influencing 40-yard and longer distance times and in reaching max speed

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20
Q

Stationary 40-yard dash (120-yard)

A

Measure of quickness and acceleration (not max velocity)

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21
Q

How do you measure acceleration in the 120-yard dash

A

Subtract the flying 40-yard time from stationary 40-yard dash time (difference of >7/10 s indicates poor starting and acceleration technique)

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22
Q

Flying 40-yard dash (120-yard)

A

Time between markers at 40 and 80 yards.

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23
Q

How do you measure speed endurance in the 120-yard dash?

A

Compare flying 40 time and 80-120 time (difference of >2/10 s indicates poor speed endurance)

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24
Q

How can you determine stride rate during the 120-yard dash?

A

Use flying 40 and stride length test.

Divide 1440 by length of stride in inches (= steps).

Then divide steps by flying 40 time (=steps/s)

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25
Q

What test measures cutting and change of direction skills?

A

Pro Agility Test

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26
Q

The key is to develop a natural, optimal stride, then focus on…

A

training programs that increase the number of steps per second (naturally increases length)

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27
Q

How is stride length measured?

A

High speed cameras.

Two markers 25 yards apart, 40 yards away from start line. Soft dirt surface for footprints.

Measure from toe to toe. Check difference between 2 strides to see if one leg has less push off power.

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28
Q

Average stride length of top male sprinters

A

1.14 x height (+/- 4 inches), 1.24 x height, and 1.265 x height

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29
Q

Average stride length of female sprinters

A

1.15 x height, and 2.16 x leg length

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30
Q

Leg length can’t be changed, but what 2 aspects of stride length can?

A

Form and ground contact force

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31
Q

Most important speed-strength tests?

A

Deadlifts and single leg kickbacks (measure ground contact force)

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32
Q

How to identify muscle imbalance problems between R/L leg and also H/Q?

A

Leg curls and leg extensions (1RM test)

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33
Q

How to determine 1RM?

A

Lift, rest 3-4 min, add 5-10 lbs, and repeat.

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34
Q

Muscle imbalance indicates between L/R if scores differ by more than

A

10 lbs

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35
Q

Desirable strength-weight ratio in single/double-leg press?

A

3 or 4 x BW

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36
Q

What Q/H ratio indicates need to strengthen hamstrings?

A

less than 2:1.33 (<75%)

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37
Q

Ideal Q/H percentage

A

Ideal = 100%
Elite: 80-90%
Prevent Injury: 75%

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38
Q

Benefits of high level of speed endurance?

A

Sprint further in anaerobic metabolism before onset of lactic acid buildup, recover more quickly between sprints, execute repeated sprints with minimum slowing, hold max speed longer, less slowing at end of long sprint

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39
Q

Best speed endurance test for team sports?

A

NASE Repeated 20-yard or 40-yard Sprint Test (rest intervals determined by sport and position)

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40
Q

Does aerobic fitness improve speed endurance?

A

All sports have aerobic component. Optimal aerobic fitness expedites lactic acid removal - faster recovery and minimizes slowing due to fatigue

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41
Q

Test for aerobic fitness for team sports?

A

1.5 mile run

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42
Q

What does the Quick Feet Test provide information on?

A

The presence or absence of fast-twitch muscle fibers - potential for stride rate and quick movements

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43
Q

What tests are used to identify muscle imbalance problems?

A

R/L stride length, R/L kickback, R/L extension and curl, R/L leg hops

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44
Q

Flexibility in which joints help achieve max speed potential?

A

Shoulders, hips, and ankles

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45
Q

What factors affect range of motion?

A

Joint structure, excess muscle bulk, age, gender, connective tissue, injuries, scar tissue

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46
Q

Why is excess body fat a concern?

A

Added burden, interferes with efficient movement, reduces speed

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47
Q

Best way to measure body fat?

A

Hydrostatic

2nd best - skinfold

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48
Q

Body fat for male sprinter

A

10%

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49
Q

Body fat for female sprinter

A

15%

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50
Q

What is strength curve testing?

A

Measures changes in leverage and muscle mass as limb is moved through range of motion

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51
Q

How many weeks to improve scores on combine tests?

A

6-10

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52
Q

What is a Final Test Grade (FTG) to make a player Pro Rated?

A

> 8.00

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53
Q

What is the fastest 40-yard time ever recorded by football player?

A

4.25 s (cornerback Fabian Washington)

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54
Q

What tests are better than the 40-yard dash to indicate success for most offensive/defensive football positions?

A

First Three Steps and 10 or 20-yard dash; only wide receivers sprint 40 yards in game

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55
Q

Most MLB clubs use what test for linear speed?

A

60-yard dash (sub 7 seconds is expected)

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56
Q

How can home-to-first base times be improved?

A

Sound base running technique and the correct training to improve start and acceleration.

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57
Q

Possible to run sub 4.0 40-yard dash?

A

Doubtful when bound by start and timing techniques used in track and field

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58
Q

What is starting strength

A

Key aspect of speed-strength and refers to power required to begin a movement (push off or foot plant cutting)

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59
Q

How can starting strength be improved?

A

Weights and resistance of 60-80% max strength at high speed.

Also plyometrics and sprint-resisted training

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60
Q

Which leg in front for 3-point stance?

A

Stronger leg in front (generally left for right-handers)

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61
Q

Most efficient way to run a 20 to 60-yard dash?

A

Accelerate from start to finish (reach top speed at end)

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62
Q

When does a sprinter’s effort shift from stride rate to stride length?

A

Beyond 60 yards

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63
Q

How does 40-yard dash differ from a 100-meter sprint?

A

Reach max speed as fast as possible in the 40-yard

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64
Q

What is a Medium start?

A

Front block distance set to allow lead knee positioned at or slightly behind starting line; back block about 2/3 of front block distance

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65
Q

What is a Bunch start?

A

Feet are closer together than Medium start; Toe of back foot approximately 11” behind heel of front foot; faster out of the blocks but with less velocity

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66
Q

How long should you stay low during sprint?

A

First 8-12 yards

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67
Q

Should you lunge past the finish line?

A

No, sprint 5-8 yards past the line.

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68
Q

When is standing start more suitable?

A

Younger athletes who do not have necessary strength and power to produce forceful push off both feet and leg power to accelerate from crouched position; also best for team sports

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69
Q

Why is stopping important to perfect?

A

Stopping produces extremely high forces on body; technique produces needed delay in extending time the force is absorbed and spreading the force to allow explosive stopping and starting

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70
Q

Technique to produce injury-free, high speed stop requires…

A

proper flexing of the ankles, hips, and knees at landing or during stopping action; action loads legs with elastic energy to absorb forces and explode

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71
Q

Poor starting form will affect…

A

the entire acceleration phase of the sprint

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72
Q

What helps athletes reach max speed sooner?

A

Shorter strides in the first 5-7 yards

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73
Q

What training programs are used to improve acceleration?

A

Power output training

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74
Q

What force is most important to produce during first 20 m of sprint?

A

Horizontal ground force

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75
Q

How many repetitions before a newly learned feint begins to become automatic in the game?

A

Hundreds

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76
Q

Concepts of faking (3)

A
  1. Neutralize Defender
  2. Draw Defender into Danger Zone (2-3 yds)
  3. Establish Dominance
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77
Q

Why are proper mechanics in the start, acceleration, and max speed phase important?

A

Reduces strength and energy requirements
Delays fatigue
Improves performance

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78
Q

The amount of horizontal force an athlete can generate depends on…

A

how much vertical force is applied during ground contact.

Increased by gains in strength and mechanical efficiency.

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79
Q

Ideal time to focus on sprinting mechanics?

A

Preadolescence

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80
Q

3 phases of running stride

A

Drive phase - foot in contact with ground

Recovery phase - leg swings from hip and foot clears ground

Support phase - weight on entire foot

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81
Q

During drive phase, power comes from…

A

pushing action off gal of foot

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82
Q

Initial ground contact for 100-200 m race

A

Ball of foot (inside top)

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83
Q

Initial ground contact for 400-800 m sprint

A

In the arch

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84
Q

Initial ground contact for 1500 m runners

A

Almost entire foot

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85
Q

The only way to avoid slowing down with each stride as the foot hits the ground is to…

A

have the foot moving backward as fast as possible at ground contact (foot speed)

86
Q

When does force shift from horizontal to vertical

A

Max velocity (horizontal force demands are 0)

87
Q

Vertical force required to propel body into air

A

2.15 lbs x BW

88
Q

What is the limiting factor in sprinting performance?

A

Vertical force demand

89
Q

Increasing vertical force production is key at what point?

A

After initial 20 yards

90
Q

Why is COG placement important?

A

Forces moving with minimum resistance

91
Q

The more sprinters can shift ground contact efforts to the front of the body…

A

the more successful the performance (back side dominates start/acceleration)

92
Q

What should be said instead of “drive the knees”?

A

Step over the opposite knee and drive down

93
Q

Where is hand during upswing?

A

in front of chin, just inside the shoulder

94
Q

At bottom of swing, where is the hand?

A

next to the thigh

95
Q

Where should the eyes be during run?

A

Specific area on ground 3-5 m ahead; keeps head in line with spine

96
Q

Why relax during sprint?

A

efficient, tension-free movement to prevent fatigue and injury

Loose jaw, hands, upper body (index/thumb touching)

97
Q

Muscles involved in propelling body forward

A

Glute max
Adductor magnus
Hamstrings
Knee extensors

98
Q

What are the strongest muscle groups within the lower extremity?

A

Hip extensors and flexors

99
Q

Bulk of forward propulsion and power generation and sprinting comes from…

A

proximal musculature of pelvis

100
Q

Hip extensors are dominant when?

A

Back swing and first half of stance phase

101
Q

Hip flexors are dominant when?

A

Second half of stance and early swing phase

102
Q

What muscles are most neglected in strength training despite their importance?

A

Hip flexors

103
Q

2 exercises for hip flexor strength?

A

Incline sit ups and hanging leg raises

104
Q

Hyperplasia

A

Increase in new muscle fibers (does not occur in humans)

105
Q

Hypertrophy

A

Increase in size of muscle fibers

Or fat cells

106
Q

Sprinting speed is the product of…

A

stride length and stride rate

107
Q

Which is more important: rate or length?

A

They are interdependent

108
Q

World class sprinters have a stride rate of

A

4.5 (females) to 5 (males) steps per second

109
Q

Why are women slower than men? (by 6 to 8/10 of second)

A

Slower stride rates and shorter strides caused by differences in power output

110
Q

How is stride rate increased?

A

Master sprint form and develop natural stride; increase power output and train neuromuscular system to tolerate high rates of movement (sprint-assisted training)

111
Q

Elite marathon runners have higher percentages of what fiber type?

A

ST fibers

112
Q

Elite power lifters and sprinters have higher percentages of what fiber type?

A

FT fibers

113
Q

How are ST and FT fibers the same/different?

A

Same: amount of force produced

Different: rate of force production

114
Q

What fibers types can convert into others?

A

Some IIa can convert to IIb through resistance training

115
Q

Which motor units are recruited first?

A

ST

116
Q

What fibers will atrophy if only do muscular endurance training?

A

FT

117
Q

Weight/reps to train ST

A

high reps, low weight

118
Q

Weight/reps to train FT

A

low reps (1-3), high weight (~1RM)

119
Q

Using 80% 1RM, what reps indicate fiber predominance?

A

4-7 reps = FT
10 reps = both
15-20 reps = ST

120
Q

What is speed endurance?

A

Low level of sustained power output - when energy requirements exceed body’s ability to deliver oxygen

Maintains proper form, minimizes fatigue during competition, increases anaerobic threshold

121
Q

How much slowing occurs in elite sprinters at the end of 100-m?

A

Reach max speed at 60 m, hold for 20 m, slow 1/10 of second in final 20 m.

122
Q

Anaerobic energy system

A
  1. ATP/CP pathway (creatine phosphate)

2. ATP lactic energy pathway

123
Q

ATP/CP system

A

Requires no oxygen to supply 5-8 seconds of max effort

Fuel for first 60-80 meters of sprint

Fully recharged after 2-3 min of rest

124
Q

ATP lactic acid system

A

Requires no oxygen

Muscles release pyruvic acid and converts to lactic acid - both converted to ATP

1 hour to remove acid

125
Q

How can you reduce recovery time after anaerobic sprint?

A

Light activity at 40-50% max

126
Q

What is the most likely cause of post-exercise muscle soreness?

A

Microtears

127
Q

How to improve anaerobic capacity?

A

Reps begin while athlete still in state of reduced performance capacity

128
Q

4 key principles of training

A
  1. Progressive Overload
  2. Specificity
  3. Reversibility
  4. Individual Differences
129
Q

How often should aerobic training be incorporated into power athlete?

A

1-2 days per week

130
Q

Why is stretching necessary?

A

Increases range of motion, conserves energy, increases fluid motion, aids muscle relaxation, supports good form, helps cool body at end of workout

131
Q

How can increasing ROM improve speed?

A

increasing stride rate and decreasing energy expenditure and resistance

132
Q

How likely is injury if a joint on one side of the body is 15% more flexible than the other joint?

A

2.5 x more likely

133
Q

Stretching intensity?

A

Slow, relaxed, controlled, pain-free (mild discomfort ok)

134
Q

Key McKenzie exercises

A

Lying face down in elbow extension, extension in lying, extension in standing (5-6 times daily with pain onset)

135
Q

How much ground contact force is added when weight increases?

A

For every pound of excess fat, 2 pounds of ground contact force is needed to maintain speed

136
Q

What is the zone?

A

Effortless; flow state; lower heart and breathing rates; brain wave freq 8-13 Hz

137
Q

What is open focus?

A

visual awareness; improve by doing turns or rolls while coach throws ball at you

138
Q

Best way to develop “slowing” sensation during flow state

A

Incorporate skills of combat breathing and visual awareness

139
Q

Training both sides of body assists in…

A

improving skill levels by producing higher levels of synchrony and coordination in the nervous system; approximate ambidexterity is the goal

140
Q

Why is power output training important for soft tissues?

A

Ability of tissue to defend, repair, heal, regenerate, remodel, and self-regulate

141
Q

What is speed power?

A

Explosive power to propel body into rapid movement and exert max force

142
Q

What is the recovery period between aerobic/anaerobic workout?

A

18-24 hours

143
Q

What is the recovery period between strength training workouts?

A

48 hours

144
Q

Next workout must occur within… to avoid decline in fitness levels

A

24-48 hours

145
Q

Necessary to work or train fast to be fast?

A

yes

146
Q

The most effective way to generate force is to increase

A

acceleration and mph speed

147
Q

Adding too much weight and not improving strength of push off…

A

negatively affects body weight and ground contact force ratio

148
Q

Desirable goal for all overfat football players?

A

Weight loss with no reduction in ground contact force

149
Q

What is triple extension?

A

Exercises that activate the joints and muscles of the hip, knee, and ankle

Sprinting, Olympic lifts, squats

150
Q

Weyand study concluded that human runners reach faster top speeds not by repositioning their limbs more rapidly in the air,

A

but by applying greater support forces to the ground

151
Q

Sprint-resisted training

A

Austin leg drive machine, heavy sleds, resistance cords, weighted vests and body suits, staircase and uphill sprinting

152
Q

Speed strength training

A

Weights
Plyos
sprint-resisted

153
Q

Why is minimum hypertrophy program preferable?

A

Max hypertrophy program is less effective in increasing ground contact force and also adds body weight

154
Q

What is sprint-strength training?

A

Specific speed-strength exercises (parachutes, sleds, slopes, tubing)

155
Q

Load and reps for minimum hypertrophy

A

90-100% 1RM, 1-3 reps, 5 min recovery

156
Q

Load and reps for power development

A

70-90% 1RM, 1-6 reps

157
Q

Load and reps for strength development

A

80-90% 1RM, 1-5 reps

158
Q

Load and reps for hormone/hypertrophy

A

70% 1RM, 10 reps

159
Q

Load/reps for muscle endurance

A

50-60% 1RM, 12 reps or higher

160
Q

Muscle groups to target for sprinting speed

A

Quads
Plantar flexors
Hams
Dorsiflexors

161
Q

How to train the flexors

A

High speed contractions and low weight (endurance)

162
Q

How to train the extensors

A

Heavy weight and low reps (power)

163
Q

Near complete recovery occurs in how many minutes?

A

3-5 min (ATP/CP almost restored)

164
Q

Minimum hypertrophy speed-strength requires how much of a rest period?

A

5 min (energy stores and neuromuscular system)

165
Q

How much ATP is restored in 30 seconds?

A

50%

166
Q

Improving hamstring strength

A

Olympic lifts, leg curls, isometrics, backward sprint-resisted

167
Q

Ballistic training is for

A

supplement to traditional speed-strength training; improves energy absorbing capabilities

168
Q

Plyometrics develop…

A

strength as quickly and as forcefully as possible

Starting and Explosive strength

169
Q

How long will someone train to see 7/10 of a second difference in their 40-yard time?

A

8-12 weeks

170
Q

Main purpose of the test battery?

A

Identify key factor limiting the speed of each athlete to provide focus for off-season improvement training

171
Q

What are the most used and misused tests in sports?

A

40- and 60-yard dash (these sprints are rare outside of track and field)

172
Q

Which tests are covered by the 120 yard dash?

A 
First 3 steps
10-yard dash
20-yard dash
40-yard dash
Flying 40-yard sprint
Speed Endurance
1/2 info for stride rate (steps/second)
173
Q

Too much weight forward in the crouched start…

A

decreases ground thrust force

174
Q

Too little weight forward in the crouch start…

A

provides too much resistance

175
Q

Difference in thrust between the front and back legs?

A

Near equal

176
Q

Foot strike in first 3 steps?

A

On ball of foot

177
Q

Foot strike after first 3 steps?

A

Almost flat with contact made first on outside front of ball, then heel

178
Q

Good sprinters find their optimum stride length, then…

A

focus on maximizing stride rate

179
Q

After proper form is established, stride length can only be increased by…

A

improving ground contact force

180
Q

How long can max speed be maintained?

A

1-2 seconds

181
Q

How far should harness lines be when training the drive phase

A

6-8 yards behind runner

182
Q

How far should harness lines be when training max velocity

A

0-15 yards behind

183
Q

Should ankle weights be used as a sprint-resisted technique?

A

No - injury is possible, sprint form is altered, and its not effective

184
Q

How can drills transfer skills to game conditions?

A

Must simulate game conditions

185
Q

When is sprint-assisted training performed in workout?

A

At the beginning when athlete is fatigue-free

186
Q

Goal of sprint-assisted training?

A

Activate motor units more quickly and produce better neuromuscular adaptation; increases stride rate

187
Q

Rest time between sprint-assisted sets?

A

Full recovery 5-6 min

188
Q

Best sprint-assisted technique?

A

Towing with surgical tubing

189
Q

5 factors of 100-m dash training

A
  1. Reaction Time
  2. Block Clearance
  3. Speed of Efficient Acceleration
  4. Maintenance of Max Velocity
  5. Lessened Degree of Deceleration
190
Q

Sequence of Training Session

A
  1. Warmup
  2. Dynamic Stretching
  3. Form training
  4. Sprint-assisted
  5. Sport-specific drills
  6. Scrimmage
  7. Conditioning
  8. Cooldown
  9. Static Stretching
191
Q

When does the preseason start?

A

2 months before 1st scheduled practice

192
Q

How often should sprint-assisted training occur in preseason?

A

2-3 x/week

193
Q

How often should speed endurance training occur in preseason?

A

2-3 x/week

194
Q

How often should sport loading occur in preseason?

A

2 x/week

195
Q

How often should speed-strength training occur in preseason?

A

3 x/week

196
Q

How often should ballistics training occur in preseason?

A

1 x/week

197
Q

How often should plyometrics occur in preseason?

A

1-2 x/week

198
Q

How often should static stretching occur in preseason?

A

2-3 x/week

199
Q

How often should battery be performed?

A

First week, 4th week, 8th week

200
Q

How fast does detraining become noticeable?

A

1-2 weeks

201
Q

What is a macrocycle

A

1 phase or more training year

202
Q

What is a mesocycle

A

weeks of training

203
Q

microcycle

A

days of training

204
Q

What programs are no recommended for preadolescents?

A

Plyometrics

Heavy weight training

205
Q

What programs are recommended for preadolescents?

A 
Flexibility
Form
Modified speed endurance
Limited speed-strength
Sprint-resisted
Sprint-assisted
206
Q

During adolescence, young athletes should devote time to…

A

Skill Development
Proper Form
Sprint-assisted

207
Q

When should specialization be avoided?

A

Before age 15

208
Q

Are female athletes more susceptible to injury?

A

5-7 times more likely to sustain ACL injury

Also more susceptible to other injuries - don’t bend knees and hips as much as boys when run, jump, and turn

209
Q

Program to prevent injury in women?

A

PEP - Prevent injury, Enhance Performance

210
Q

How much weight should young athlete lift?

A

No more than 65% 1RM for each exercise

NASE Speed Certification Exam (1 decks)

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