Ch. 9 Speed, Agility, And Quickness Training

Question 1

Speed

Answer 1

The “rate of performance“ of an activity

Question 2

Linear Speed

Answer 2

ability to move in one intended direction as fast as possible

Question 3

Stride rate

Answer 3

amount of time needed to complete a stride cycle; limited by stride length

Question 4

Drive phase

Answer 4

point of stride when foot first contacts the ground

Question 5

Recovery phase

Answer 5

point of stride when leg swings from the hip while foot clears the ground

Question 6

Support phase

Answer 6

point of stride when runner’s weight is carried entirely by the foot

Question 7

Over-speed (assisted) drills

Answer 7

running drills using an apparatus or downhill surface grade that assists in accelerating movement; athlete adapts to higher rates of acceleration

Question 8

Resisted speed drills

Answer 8

athlete moves against increased horizontal or vertical load; improves running drive-phase force production and stride length

Question 9

Agility

Answer 9

ability to change direction or orientation based on rapid processing of internal or external information, accurately without significant loss of speed

Question 10

Multidirectional speed (MDS)

Answer 10

ability to create speed in any direction or body orientation

Question 11

Components of agility training

Answer 11

body control and awareness, recognition and reaction, starting and first step, acceleration, footwork, change of direction, stopping

Question 12

Quickness

Answer 12

ability to execute movement skills in a comparatively brief amount of time

Question 13

Reaction time

Answer 13

time elapsed between an athlete’s recognizing the need to act and initiating the appropriate action

Question 14

Total response time

Answer 14

summation of the reaction time and the time it takes to execute movement

Question 15

Agility/MDS Progression Model

Answer 15

Beginner: Proper movement skill
Intermediate: Speed of movement
Advanced: Reaction based speed of movement

Question 16

SAQ Program Design Parameters: OPT Level: Stabilization

Answer 16

Phase: 1
Example Exercises: 3–4 technique drills,
3–5 speed of movement drills (linear/MDS)
Sets: 3–4, 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3, 1:5

Question 17

SAQ Program Design Parameters: OPT Level: Strength

Answer 17

Phase: 2, 3, 4
Example Exercises: 2–3 technique drills,
5–7 speed of movement drills (linear/MDS)
Sets: 3–4, 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3, 1:5

Question 18

SAQ Program Design Parameters: OPT Level: Power

Answer 18

Phase: 5, 6
Example Exercises: 1–2 technique drills, 7–10 speed of movement drills (linear/MDS)
Sets: 3–4, 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3, 1:5

Question 19

Which technique should be applied for improving multi-directional speed?

Answer 19

Lateral A-skips

Question 20

Which of the following is a key component of agility/MDS training?

Answer 20

Recognition and reaction

Question 21

Which SAQ drill is appropriate in early phases of athletic development?

Answer 21

Skipping

Question 22

Which component of quickness training should be added to speed of movement before beginning game-specific applications?

Answer 22

Reactionary demands

Question 23

As strength levels improve from a resistance program, which type of training can improve rate of force production in SAQ?

Answer 23

Plyometric

Question 24

At which part of the stride cycle is the foot first in contact with the ground?

Answer 24

Drive phase

Question 25

Sled pushes and uphill running are all examples of which type of SAQ training?

Answer 25

Resisted speed drills

Question 26

Which range of SAQ exercises is recommended for Phase 3 of the OPT model?

Answer 26

5-7 speed of movement drills

Question 27

At which part of the stride cycle is the foot first in contact with the ground?

Answer 27

Drive phase

Question 28

Which of the following is a key component of agility/MDS training?

Answer 28

Recognition and reaction

Question 29

Which movement of the hip is an important component of a speed program?

Answer 29

Extension

Question 30

Which alteration to the force-velocity curve is the goal of a speed training program?

Answer 30

Move up & right

Question 31

Which sport would benefit from 30-yard sprints with a jog recovery as part of a training plan?

Answer 31

Soccer

Question 32

Turning SAQ drills into endurance training will result in which type of performance?

Answer 32

Slow, continuous

Question 33

Which exercise is designed to improve acceleration?

Answer 33

Push-up sprint

Question 34

Which of the following is correct regarding SAQ programming?

Answer 34

SAQ drills should be performed before resistance training

Question 35

Which of the following drills improves agility/MDS?

Answer 35

T-drill