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NASM CPT EXAM STUDY GUIDE > CH.12 SPEED, AGILITY AND QUICKNESS TRAINING > Flashcards

CH.12 SPEED, AGILITY AND QUICKNESS TRAINING Flashcards

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1
Q

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

A

SPEED, AGILITY, QUICKNESS (SAQ)

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2
Q

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

A

SPEED

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3
Q

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

A

AGILITY

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4
Q

ABILITY TO REACT TO STIMULUS AND APPROPRIATELY CHANGE MOTION OF BODY

A

QUICKNESS

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5
Q

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)

A

SAQ TRAINING

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6
Q

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

A

SPEED

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7
Q

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

A

STRIDE RATE

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8
Q

DISTANCE COVERED WITH EACH STRIDE

A

STRIDE LENGTH

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9
Q

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

A

FRONTSIDE MECHANICS

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10
Q

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

A

BACKSIDE MECHANICS

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11
Q

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

A

AGILITY

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12
Q

PRODUCT OF STRIDE RATE AND STRIDE LENGTH

A

SPEED

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13
Q

MAGNITUDE OF MOVEMENT SPEED IS RELATIVE TO WHAT ?

A

POPULATION SPECIFIC

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14
Q

2 IMPORTANT ASPECTS OF SPRINT TECHNIQUE ARE WHAT ?

A

FRONTSIDE AND BACKSIDE MECHANICS

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15
Q

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

A

IMPROVED BACKSIDE MECHANICS

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16
Q

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

A

FRONTSIDE AND BACKSIDE MECHANICS

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17
Q

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

A

FACILITATE PROPER ROM AND FORCE PRODUCTION

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18
Q

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

A

AGILITY

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19
Q

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

A

AGILITY

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20
Q

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

A

AGILITY

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21
Q

KINETIC CHAIN CHECKPOINT DURING RUNNING MOVEMENTS - FOOT/ANKLE COMPLEX

A

POINTING STRAIGHT AHEAD IN DORSIFLEXED POSITION WHEN HITS GROUND

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22
Q

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

A

EXCESSIVE FLATTENING OR EXTERNAL ROTATION

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23
Q

KINETIC CHAIN CHECKPOINT DURING RUNNING MOVEMENTS - KNEE COMPLEX

A

REMAIN STRAIGHT

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24
Q

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

A

EXCESSIVE ADDUCTION AND INTERNAL ROTATION

25
Q

KINETIC CHAIN CHECKPOINT DURING RUNNING MOVEMENTS - LPHC

A

BODY SHOULD HAVE SLIGHT LEAN DURING ACCELERATION

26
Q

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

A

LPHC

27
Q

KINETIC CHAIN CHECKPOINT DURING RUNNING MOVEMENTS - HEAD

A

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

28
Q

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 ?

A

POSITION OF LPHC (PELVO OCULAR REFLEX)

29
Q

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

A

QUICKNESS (REACTION TIME)

30
Q

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

A

QUICKNESS

31
Q

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

A

SAQ TRAINING

32
Q

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

A

EXTERNAL INTERACTION WITH ENVIRONMENT

33
Q

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

A

CHILDREN’S BIOLOGICAL SYSTEM

34
Q

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

A

HIGH INTENSITY, SHORT DURATION PROGRAMS

35
Q

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

A

FALSE, HIGH INTENSITY INTERVAL TRAINING BURNS MORE

36
Q

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

A

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

37
Q

LOSS OF BONE DENSITY

A

OSTEOPENIA

38
Q

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

A

TRUE

39
Q

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

A

FRACTURES AND OTHER ACUTE AND CHRONIC SKELETAL DISORDERS SUCH AS OSTEOPOROSIS

40
Q

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

A

TRUE

41
Q

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

A

MOVEMENT CONFIDENCE AND PROFICIENCY

42
Q

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

A

2.5 TIMES GREATER RISK FOR HIP FRACTURE

43
Q

AGE RELATED LOSS OF SKELETAL MUSCLE MASS

A

SARCOPENIA

44
Q

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

A

RESISTANCE TRAINING WITH SAQ INTERVENTIONS

45
Q

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

A

ACTIVITIES INDIVIDUALS WILL NEED FOR DAILY LIFE

46
Q

VARIED SIZE CONE/ HURDLE STEP OVER

A

10-15 YARDS LONG LINE OF CONES OR HURDLES 24IN APART

CLIENT STEPS OVER EACH OBJECT AND REPEATS

47
Q

STAND UP TO FIGURE 8

A

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

48
Q

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

A

CORE, BALANCE, AND REACTIVE CAPABILITIES

49
Q

SAQ STABILIZATION PROGRAM - EXERCISE, SETS, REPS, REST

A

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

50
Q

SAQ STRENGTH PROGRAM - EXERCISE, SETS, REPS, REST

A

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

51
Q

SAQ POWER PROGRAM - EXERCISE, SETS, REPS, REST

A

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

52
Q

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

A

STRAIGHT AHEAD DORSIFLEXED

53
Q

ONE INS IS AN EXAMPLE OF WHAT EXERCISES ?

A

SAQ

54
Q

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

A

STAND UP FIGURE 8

55
Q

POSITION OF FOOT AND ANKLE COMPLEX DURING RUNNING MOVEMENTS

A

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

56
Q

PRIMARY FOCUS WHEN DEVELOPING SAQ DRILLS FOR WEIGHT LOSS

A

KEEP HR APPROPRIATELY ELEVATED

57
Q

TYPE OF SAQ DRILLS APPROPRIATE FOR PHASE 1 TRAINING ?

A

THOSE W/ LIMITED HORIZONTAL INERTIA

58
Q

BACK MECHANICS MOTIONS DURING SPRINTS

A

ANKLE PLANTARFLEXION, KNEE EXTENSION, HIP EXTENSION

NASM CPT EXAM STUDY GUIDE (27 decks)

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