CH.12 SPEED, AGILITY AND QUICKNESS TRAINING

Question 1

SIMILAR TO PLYOMTERIC (REACTIVE) TRAINING; INDIVIDUAL REACTS TO GROUND SURFACE IN SUCH A WAY THEY DEVELOP LARGER THAN NORMAL GROUND FORCES THAT CAN BE USED TO PROJECT BODY WITH GREATER VELOCITY OR SPEED OF MOVEMENT

Answer 1

SPEED, AGILITY, QUICKNESS (SAQ)

Question 2

REFERS TO SPEED OR VELOCITY OF DISTANCE COVERED DIVIDED BY TIME (STRAIGHT AHEAD SPEED)

Answer 2

SPEED

Question 3

SHORT BURSTS OF MOVEMENT THAT INVOLVE CHANGE OF MOVEMENT DIRECTION, CADENCE, OR SPEED

Answer 3

AGILITY

Question 4

ABILITY TO REACT TO STIMULUS AND APPROPRIATELY CHANGE MOTION OF BODY

Answer 4

QUICKNESS

Question 5

ALLOWS CLIENTS TO ENHANCE ABILITY TO ACCELERATE, DECELERATE, AND DYNAMICALLY STABILIZE ENTIRE BODY DURING HIGHER VELOCITY ACCELERATION AND DECELERATION MOVEMENTS IN ALL PLANES OF MOTIONS (RUNNING, CUTTING, CHANGING DIRECTION)

Answer 5

SAQ TRAINING

Question 6

ABILITY TO MOVE BODY IN ONE INTENDED DIRECTION AS FAST AS POSSIBLE

Answer 6

SPEED

Question 7

NUMBER OF STRIDES TAKEN IN A GIVEN AMOUNT OF TIME (OR DISTANCE)

Answer 7

STRIDE RATE

Question 8

DISTANCE COVERED WITH EACH STRIDE

Answer 8

STRIDE LENGTH

Question 9

PROPER ALIGNMENT OF LEAD LEG AND PELVIS DURING SPRINTING, WHICH INCLUDES ANKLE DORSIFLEXION, KNEE FLEXION, HIP FLEXION, AND NEUTRAL PELVIS

Answer 9

FRONTSIDE MECHANICS

Question 10

PROPER ALIGNMENT OF THE REAR LEG AND PELVIS DURING SPRINTING, WHICH INCLUDES ANKLE PLANTARFLEXION, KNEE EXTENSION, HIP EXTENSION, AND NEUTRAL PELVIS

Answer 10

BACKSIDE MECHANICS

Question 11

ABILITY TO ACCELERATE, DECELERATE, STABILIZE, AND CHANGE DIRECTION QUICKLY WHILE MAINTAINING PROPER POSTURE

Answer 11

AGILITY

Question 12

PRODUCT OF STRIDE RATE AND STRIDE LENGTH

Answer 12

SPEED

Question 13

MAGNITUDE OF MOVEMENT SPEED IS RELATIVE TO WHAT ?

Answer 13

POPULATION SPECIFIC

Question 14

2 IMPORTANT ASPECTS OF SPRINT TECHNIQUE ARE WHAT ?

Answer 14

FRONTSIDE AND BACKSIDE MECHANICS

Question 15

IMPROVED WHAT IS ASSOCIATED WITH STRONGER PUSH PHASE, INCLUDING HIP KNEE EXTENSION, GLUTEAL CONTRACTION, AND BACKSIDE ARM DRIVE

Answer 15

IMPROVED BACKSIDE MECHANICS

Question 16

WORK IN SYNCHRONY TO APPLY FORCE TO GROUND, RECOVER FROM STRIDE CYCLE, AND PROPEL BODY FORWARD EFFECTIVELY

Answer 16

FRONTSIDE AND BACKSIDE MECHANICS

Question 17

WHEN PERFORMING FRONT OR BACKSIDE MECHANICS, IT IS ESSENTIAL THAT PELVIS STAY NEUTRAL WHY ?

Answer 17

FACILITATE PROPER ROM AND FORCE PRODUCTION

Question 18

REQUIRES HIGH LEVELS OF NEUROMUSCULAR EFFICIENCY TO BE ABLE TO MAINTAIN ONES CENTER OF GRAVITY OVER BASE OF SUPPORT WHILE CHANGING DIRECTIONS AT VARIOUS SPEEDS

Answer 18

AGILITY

Question 19

CAN ENHANCE ECCENTRIC NEUROMUSCULAR COORDINATION, DYNAMIC FLEXIBILITY, DYNAMIC POSTURAL CONTROL, FUNCTIONAL CORE STRENGTH AND PROPRIOCEPTION

Answer 19

AGILITY

Question 20

PROPER TRAINING OF WHAT CAN HELP PREVENT INJURY BY ENHANCING BODYS ABILITY TO EFFECTIVELY CONTROL ECCENTRIC FORCES IN ALL PLANES OF MOTION AS WELL AS BY IMPROVING STRUCTURAL INTEGRITY OF CONNECTIVE TISSUE

Answer 20

AGILITY

Question 21

KINETIC CHAIN CHECKPOINT DURING RUNNING MOVEMENTS - FOOT/ANKLE COMPLEX

Answer 21

POINTING STRAIGHT AHEAD IN DORSIFLEXED POSITION WHEN HITS GROUND

Question 22

WHEN RUNNING, EXCESSIVE WHAT OF FOOT WILL CREATE ABNORMAL STRESS THROUGHOUT REST OF KINETIC CHAIN AND DECREASE OVERALL PERFORMANCE

Answer 22

EXCESSIVE FLATTENING OR EXTERNAL ROTATION

Question 23

KINETIC CHAIN CHECKPOINT DURING RUNNING MOVEMENTS - KNEE COMPLEX

Answer 23

REMAIN STRAIGHT

Question 24

EXCESSIVE WHAT OF THE FEMUR DURING STANCE PHASE, DECREASES FORCE PRODUCTION AND LEADS TO OVERUSE INJURIES

Answer 24

EXCESSIVE ADDUCTION AND INTERNAL ROTATION

Question 25

KINETIC CHAIN CHECKPOINT DURING RUNNING MOVEMENTS - LPHC

Answer 25

BODY SHOULD HAVE SLIGHT LEAN DURING ACCELERATION

Question 26

DURING MAXIMAL VELOCITY, WHAT SHOULD REMAIN FAIRLY NEUTRAL, WITHOUT EXCESSIVE EXTENSION OR FLEXION, UNLESS TO REACH FOR AN OBJECT

Answer 26

LPHC

Question 27

KINETIC CHAIN CHECKPOINT DURING RUNNING MOVEMENTS - HEAD

Answer 27

HEAD SHOULD REMAIN IN LINE WITH LPHC AND LPHC SHOULD REMAIN IN LINE WITH LEGS

Question 28

HEAD AND NECK SHOULD NOT COMPENSATE AND MOVE INTO EXTENSION, UNLESS NECESSARY TO TRACK AN OBJECT (SUCH AS A BALL) AS THIS CAN AFFECT WHAT ?

Answer 28

POSITION OF LPHC (PELVO OCULAR REFLEX)

Question 29

ABILITY TO REACT AND CHANGE BODY POSITION WITH MAXIMAL RATE OF FORCE PRODUCTION IN ALL PLANES OF MOTION AND FROM ALL POSITIONS DURING FUNCTIONAL ACTIVITIES

Answer 29

QUICKNESS (REACTION TIME)

Question 30

INVOLVES ABILITY TO ASSESS VISUAL, AUDITORY, OR KINESTHETIC STIMULI AND TO PROVIDE APPROPRIATE PHYSICAL RESPONSE AS FAST AS POSSIBLE

Answer 30

QUICKNESS

Question 31

RAPID ADAPTATION OF WHAT IS CRITICAL IN DEVELOPMENT, MAINTENANCE AND IMPROVEMENT OF NEUROMUSCULAR, PHYSIOLOGIC AND BIOMECHANICAL PROFICIENCY FROM CHILDHOOD THROUGH SENIOR YEARS

Answer 31

SAQ TRAINING

Question 32

ONCE A CHILD HAS DEVELOPED BASIC AMBULATION, RATE AND MAGNITUDE AT WHICH THEY PROGRESS BEYOND THAT POINT OFTEN DEPEND ON WHAT ?

Answer 32

EXTERNAL INTERACTION WITH ENVIRONMENT

Question 33

TO CONTINUE DEVELOPING EFFECTIVELY, ENVIRONMENT MUST CHALLENGE CHILDREN'S WHAT ?

Answer 33

CHILDREN'S BIOLOGICAL SYSTEM

Question 34

FOUND TO MATCH OR SURPASS RESULTS FOR FUNCTIONAL CAPACITY, MUSCULAR POWER, FAT AND WEIGHT LOSS, AND OTHER METABOLIC ADAPTATIONS WHEN COMPARED WITH MODERATE INTENSITY, LONG DURATION EXERCISE PROTOCOLS

Answer 34

HIGH INTENSITY, SHORT DURATION PROGRAMS

Question 35

T OR F: LONG DURATION, LOW TO MODERATE INTENSITY ENDURANCE TRAINING BURNS MORE SUBCUTANEOUS FAT THAN HIGH INTENSITY INTERVAL TRAINING

Answer 35

FALSE, HIGH INTENSITY INTERVAL TRAINING BURNS MORE

Question 36

PRIMARY FUNCTION OF SAQ TRAINING IN SENIORS IS TO PREVENT WHAT ?

Answer 36

AGE RELATED DECREASES IN BONE DENSITY, COORDINATIVE ABILITY, AND MUSCULAR POWER

Question 37

LOSS OF BONE DENSITY

Answer 37

OSTEOPENIA

Question 38

T OR F: OSTEOPENIA, IS OFTEN RELATED TO AGING PROCESS PARTICULARLY IN WOMEN

Answer 38

TRUE

Question 39

LOSS OF BONE DENSITY (OSTEOPENIA) CAN INCREASE THE LIKELIHOOD FOR WHAT ?

Answer 39

FRACTURES AND OTHER ACUTE AND CHRONIC SKELETAL DISORDERS SUCH AS OSTEOPOROSIS

Question 40

T OR F: RESEARCH HAS DETERMINED THAT PROPERLY ADMINISTERED PROGRAMS REQUIRING ELEVATED DEGREE OF LOAD ON SKELETAL SYSTEM SUCH AS THOSE FOUND IN SAQ PROTOCOLS ARE SAFE AND EFFECTIVE IN SLOWING AND POTENTIALLY REVERSING OSTEOPENIA IN OLDER ADULTS

Answer 40

TRUE

Question 41

ESSENTIAL IN SENIOR POPULATIONS TO AID IN PREVENTION OF FALLS AND MAINTAIN ACTIVITIES OF DAILY LIFE

Answer 41

MOVEMENT CONFIDENCE AND PROFICIENCY

Question 42

A 10% LOSS OF BONE DENSITY AT HIP CAN RESULT IN WHAT ?

Answer 42

2.5 TIMES GREATER RISK FOR HIP FRACTURE

Question 43

AGE RELATED LOSS OF SKELETAL MUSCLE MASS

Answer 43

SARCOPENIA

Question 44

SARCOPENIA CAN BE SLOWED OR REVERSED WITH WHAT TYPE OF TRAINING ?

Answer 44

RESISTANCE TRAINING WITH SAQ INTERVENTIONS

Question 45

WHEN DESIGNING SAQ PROGRAM FOR SENIORS, DRILLS SHOULD FOCUS ON WHAT ?

Answer 45

ACTIVITIES INDIVIDUALS WILL NEED FOR DAILY LIFE

Question 46

VARIED SIZE CONE/ HURDLE STEP OVER

Answer 46

10-15 YARDS LONG LINE OF CONES OR HURDLES 24IN APART | CLIENT STEPS OVER EACH OBJECT AND REPEATS

Question 47

STAND UP TO FIGURE 8

Answer 47

CLIENT BEGINS SEATED FIRST CONE 10-15 FT AWAY, SECOND 20-25 FT AWAY START FROM LEFT TO RIGHT TO MAKE AN 8 REPEAT AND FINISH SEATED

Question 48

SAFETY AND SUCCESS OF AN SAQ PROGRAM IS DEPENDENT ON CLIENTS WHAT?

Answer 48

CORE, BALANCE, AND REACTIVE CAPABILITIES

Question 49

SAQ STABILIZATION PROGRAM - EXERCISE, SETS, REPS, REST

Answer 49

EXERCISE: 4-6 DRILLS W/ LIMITED HORIZONTAL INERTIA AND UNPREDICTABILITY SUCH AS CONE SHUFFLES AND AGILITY LADDER DRILLS SETS: 1-2 REPS: 2-3 EACH REST: 0-60 SECS

Question 50

SAQ STRENGTH PROGRAM - EXERCISE, SETS, REPS, REST

Answer 50

EXERCISE: 6-8 DRILLS ALLOWING GREATER HORIZONTAL INERTIA BUT LIMITED UNPREDICTABILITY SUCH AS 5-10-5, T DRILL, BOX DRILL, STAND UP TO FIGURE 8 SETS: 3-4 REPS: 3-5 OF EACH REST: 0-60 SECS

Question 51

SAQ POWER PROGRAM - EXERCISE, SETS, REPS, REST

Answer 51

EXERCISE: 6-10 DRILLS ALLOWING MAXIMAL HORIZONTAL INERTIA AND UNPREDICTABILITY SUCH AS MODIFIED BOX DRILL, PARTNER MIRROR DRILL, TIMED DRILLS SETS: 3-5 REPS: 3-5 OF EACH REST: 0-90 SECS

Question 52

WHEN TRAINING SAQ, WHAT POSITION IS FOOT & ANKLE COMPLEX WHEN IT HITS FLOOR ?

Answer 52

STRAIGHT AHEAD DORSIFLEXED

Question 53

ONE INS IS AN EXAMPLE OF WHAT EXERCISES ?

Answer 53

SAQ

Question 54

65 Y/O SEDENTARY CLIENT, AN APPROPRIATE SAQ DRILL WOULD BE WHAT ?

Answer 54

STAND UP FIGURE 8

Question 55

POSITION OF FOOT AND ANKLE COMPLEX DURING RUNNING MOVEMENTS

Answer 55

FOOT AND ANKLE SHOULD BE POINTING STRAIGHT AHEAD IN DORSIFLEXED POSITION WHEN IT HITS GROUND

Question 56

PRIMARY FOCUS WHEN DEVELOPING SAQ DRILLS FOR WEIGHT LOSS

Answer 56

KEEP HR APPROPRIATELY ELEVATED

Question 57

TYPE OF SAQ DRILLS APPROPRIATE FOR PHASE 1 TRAINING ?

Answer 57

THOSE W/ LIMITED HORIZONTAL INERTIA

Question 58

BACK MECHANICS MOTIONS DURING SPRINTS

Answer 58

ANKLE PLANTARFLEXION, KNEE EXTENSION, HIP EXTENSION