Chapter 11 Show up Fitness Review Summary

Question 1

Plyometric aka reactive training

Answer 1

-Stabilization Plyo exercise = Squat Jumps with
Stabilization (hold 3-5 seconds)

• Strength Plyo exercise = Squat Jumps
• Power Plyo Exercise = Ice Skaters (lateral jumps)

Question 2

3 phases of the plyometric aka (Reactive Training)

Answer 2

1= eccentric 
2= amortization (extremely short) 
3= concentric (explosive)

Question 3

Quickness & Agility

Answer 3

-Quickness is the ability to react in all three planes of motion (sagittal, frontal, transverse.)
• Agility is the ability to accelerate and deaccelerate as fast as possible.

Question 4

Backside & Frontside mechanics

Answer 4

• Backside mechanics = triple extension.

- Frontside mechanics = triple flexion. (always remaining a neutral neck and pelvis.)

Question 5

SAQ

Answer 5

SAQ (Speed, Agility, and Quickness) drill for seniors is called a Stand-Up to figure 8.

Question 6

Rate of force production(always phase 5 of OPT model)

Answer 6

Ability of muscles to exert maximal force output in a minimal amount of time

Question 7

Plyometric aka reactive training

Answer 7

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.

Question 8

Quickness or reaction time

Answer 8

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 functional activities.

Question 9

Proper Sprint Mechanics:

-Frontside Mechanics

Answer 9

Involves triple flexion of the ankle, knee and hip.

Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.

Question 10

Proper Sprint Mechanics:

-Backside Mechanics

Answer 10

Involves triple extension of the ankle, knee and hip

Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension and neutral pelvis.

Question 11

Agility

Answer 11

The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.

Question 12

Speed

Answer 12

The ability to move the body in one intended direction as fast as possible.

Question 13

How long does a client in the stabilization phase of the OPT model hold the squat jump with
stabilization?

Answer 13

A- 1-3 seconds 
**B- 3-5 seconds 
C- 5-7 seconds 
D- No hold, continual
jumping

Question 14

Which of the following is a reactive training power exercise (remember reactive =
plyometric)?

Answer 14

A- Butt Kicks 
B- Power Step Ups 
**C- Ice Skaters 
D- Multiplanar Jump w/
Stabilization

Question 15

Which of the following would be most appropriate SAQ drill for training a senior citizen?

Answer 15

A- Follow the Snake 
**B- Stand-Up to Figure 8 
C- Red Light, Green Light
D- 5-10-5
drill

Question 16

When training a client for speed, agility, and quickness, which of the following exercises would be most appropriate?

Answer 16

Select one:

• *a. One-ins
  b. Box jump
  c. Tuck jump
  d. Butt kicks

Question 17

What should be the primary focus when developing SAQ drills for weight loss?

Answer 17

Select one:

a. Maximizing sports performance training
b. Focusing on the development of maximal speed
c. Providing variety in the selection of SAQ drills
* *d. Keeping the heart rate appropriately elevated