Chapter 12

Question 1

This is the velocity of a person going straight ahead.

Answer 1

Speed

Question 2

This is the ability of a person to react without hesitating.

Answer 2

Quickness

Question 3

This demands a high level of neuromuscular efficiency in order to keep one’s center of gravity. Whereas speed focuses on one’s movement in one single plane, _____ focuses on multiple planes. Requires constant deceleration and acceleration.

Answer 3

Agility

Question 4

This is the correct alignment of the of the rear leg and pelvis while sprinting. It includes a neutral pelvis, hip extension, knee extension, and ankle plantarflexion.

Answer 4

Backside Mechanics

Question 5

This is the correct alignment of the leading leg and pelvis while sprinting. It includes a neutral pelvis, hip flexion, knee flexion, and ankle dorsiflexion.

Answer 5

Frontside Mechanics

Question 6

This is the exact distance covered for each stride taken. A lower _____ equals a higher stride rate, and vice versa as well.

Answer 6

Stride length

Question 7

This is how many strides a person takes in a given distance ran.

Answer 7

Stride Rate

Question 8

What is the 2nd checkpoint of the kinetic chain in running movements?

Answer 8

One’s knees should be in alignment with their second and third toe. Avoid abduction and adduction. (Checkpoint #_ of the kinetic chain in running movement)

Question 9

What is the 3rd checkpoint of the kinetic chain in running movements?

Answer 9

One’s hips should be neutral at maximum running speeds. Excessive lower back arcing should be avoided. (Checkpoint #_ of the kinetic chain in running movement)

Question 10

What is the 4th checkpoint of the kinetic chain in running movements?

Answer 10

One’s head should be facing straightforward avoiding a forward head position. (Checkpoint #_ of the kinetic chain in running movement)

Question 11

Define: Stabilization Phase (OPT speed, agility and quickness program design)

Answer 11

These exercises consist of many sagittal plane movements. They are done for 1 to 2 sets with 2 to 3 repetitions and a 0 to 60-second rest. Some exercises include cone shuffles and agility ladder drills.

Question 12

Define: Strength Phase (OPT speed, agility and quickness program design)

Answer 12

The strength phase includes more frontal plane movements with 3 to 4 sets, 3 to 5 repetitions with a 0 to 60 second rest time. Some exercises include box drill and 5-10-5 T-drill.

Question 13

Define: Power Phase (OPT speed, agility and quickness program design)

Answer 13

The strength phase includes all of the planes of motion and includes maximal effort. These are done for 3 to 5 sets, 3 to 5 repetitions and 0 to 90 seconds of rest time. Some exercises include modified box drill and partner mirror drill.