Chapter 12: Speed, Agility, and Quickness Training Flashcards
speed
- the ability to move the body in one intended direction as fast as possible
- the speed or velocity of distance covered divided by time (straight ahead speed)
stride rate
the number of strides taken in a given amount of time (or distance)
stride length
the distance covered with each stride
frontside mechanics
proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis
backside mechanics
proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis
agility
- the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
- short bursts of movement that involve a change of movement direction, cadence, or speed
quickness
- 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
- the ability to react to a stimulus and appropriately change the motion of the body
- aka reaction time
benefits of SAQ training
- allows clients to enhance their ability to accelerate, decelerate, and dynamically stabilize the entire body during higher-velocity acceleration and deceleration movements in all planes of motion (such as running, cutting, and changing direction)
- may further help the nervous system to respond or react more efficiently to demands placed on it
- may enhance muscular recruitment and coordination when performed with correct mechanics
how can stride rate be improved?
with proper core strength, plyometric training, and technique
true or false: certain aspects of speed are dependent on genetic factors
TRUE
-although certain aspects of speed are dependent on genetic factors, it is a skill that can be learned through an integrated training program as seen in the OPT model
magnitude of movement speed is ___ and ____
relative and population specific
what should movement speed be addressed with?
a variety of populations, including both apparently healthy individuals and those with a chronic health condition or functional limitation because of its implications for power and force production, particularly of the lower limbs
what do proper running mechanics allow for?
maximal force generation through biomechanical efficiency, allowing maximal movement velocity to be achieved in the shortest time possible
2 important aspects of sprint technique
- frontside mechanics
2. backside mechanics
frontside mechanics involves triple flexion of what?
the ankle, knee, and hip in appropriate synchrony
what are improved frontside mechanics associated with??
- better stability
- less braking forces
- increased forward driving forces
backside mechanics involves tripe extension of what?
the ankle, knee, and hip in appropriate synchrony
what are improved backside mechanics associated with?
-a stronger push phase, including hip-knee extension, gluteal contraction, and backside arm drive
frontside and backside mechanics work in synchrony to do what?
- apply force to the ground
- recover from a stride cycle
- propel the body forward effectively
when executing either frontside or backside mechanics drills, what is necessary to facilitate proper range of motion and force production?
a neutral pelvis
what does agility require?
high levels of neuromuscular efficiency to be able to maintain one’s center of gravity over their base of support while changing directions at various speeds
what can agility training enhance?
- eccentric neuromuscular coordination
- dynamic flexibility
- dynamic postural control
- functional core strength
- proprioception
how can proper agility training help prevent injury?
- by enhancing the body’s ability to effectively control eccentric forces in all planes of motion
- by improving the structural integrity of the connective tissue
foot/ankle complex during running movements
- the foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground
- excessive flattening or external rotation of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance
knee complex during running movements
- the knees must remain straight ahead
- if the athlete demonstrates excessive adduction and internal rotation of the femur during the stance phase, it decreases force production and leads to overuse injuries
lumbo-pelvic-hip complex (LPHC) during running movements
- the body should have a slight lean during acceleration
- during maximal velocity, the LPHC should be fairly neutral, without excessive extension or flexion, unless to reach for an object
head during running movements
- the head should remain in line with the LPHC, and the LPHC should be in line with the legs
- the head and neck should not compensate and move into extension, unless necessary to track an object (such as a ball), as this can affect the position of the LPHC (pelvo-ocular reflex)
quickness involves the ability to do what?
assess visual, auditory, or kinesthetic stimuli and to provide the appropriate physical response as soon as possible (such as hitting a baseball or swerving to avoid a car accident)
true or false: an SAQ program can be used to improve the physical health profile of those with medical or health limitations
TRUE
-although SAQ training is a widely used and accepted way to improve sports performance in athletes, components of an SAW program can also significantly improve t he physical health profile of apparently healthy sedentary adults and those with medical or health limitations
the increased neuromuscular, biomechanical and physiological demand of SAW can aid in what?
- weight loss
- coordination
- physiological demand
- injury prevention
individuals from a variety of populations find SAQ training fun, which increases what?
exercise compliance, adherence, and effectiveness
what do SAQ drills require that more common stead-state, moderate-intensity modalities do not?
greater integration of a variety of the body’s biological systems
SAQ training provides a unique challenge to the biological systems of nonathletic individuals, facilitating ___ and ____
constant responses and adaptation
rapid adaption to SAQ training is critical in what?
the development, maintenance, and improvement of neuromuscular, physiological, and biomechanical proficiency from childhood through the senior years
true or false: SAQ training should always follow a comprehensive warm-up protocol
TRUE
because of the elevated intensity of biological demand with SAQ protocols, what is it essential that personal trainers do?
perform extensive client evaluations examining exercise experience, movement quality, health history, and injury profile before beginning an SAQ training program
true or false: from birth, children are programmed to develop progressively higher neuromuscular capacities in line with their physical and mental maturation
TRUE
true or false: much of a child’s neuromuscular developments are innate
TRUE
-ex. crawling to standing
once a child has developed basic ambulation, the rate and magnitude at which he or she progresses beyond that point is often dependent on what/
an external interaction with the environment
to continue developing effectively, what is necessary of the environment?
- the environment must challenge children’s biological systems
- in other words, they must learn through external measures how to adapt and apply appropriate movement patterns
SAQ training for youth is an effective way to provide what?
a variety of exposures to various physiologic, neuromuscular, and biomechanical demands, resulting in the further development of physical ability
SAQ programs for youth have been found to what?
- decrease the likelihood of athletic injury
- increase the likelihood of exercise participation later in life
- improve physical fitness
true or false: most youth spend a majority of their time performing generalized, unstructured physical activity (play-time) that would facilitate the development of SAQ skills
FALSE
-the majority of youth today spend little if any time performing generalized, unstructured physical activity that would facilitate the development of SAQ skills
example SAQ drills for youth populations
- red light, green light
- follow the snake
red light, green light
- participants line up shoulder-to-shoulder along the base of a designated field (minimum, 20 yards long)
- one participant is chosen as the “stop light” and begins at the opposite end of the field
- the stop light turns his or her back on the other participants and calls “green light”
- on calling green light, the participants all move as quickly as possible toward the stop light
- still with his or her back to the group, the stop light yells “red light!” and then immediately turns around
- on hearing red light, the participants are to stop movement and remain motionless
- if the stop light sees anyone move, he or she calls them to start over at the base of the field
- this is repeated at arbitrary intervals until a participant is able to reach and touch the stop light
- this participant then becomes the stop light
follow the snake
- the instructor or trainer lays 5-10 jump ropes (or one long rope) on the ground in a random S type pattern
- participants line up on one side of the ropes and keeping a foot on each side of the rope, they follow the pattern of the rope first forward to the end, and then backward to the beginning
- participants can be timed to create a competition
interval training in which participants exhibit short, repeated bouts of high-intensity activity has been found to be highly effective in what?
improving a variety of health-related factors
true or false: high-intensity, short-duration programs have been 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?
TRUE
what makes SAQ drills a valid choice for interval training modalities with appropriate nonathletic populations?
the high-intensity, short bouts of SAQ drills
why do athletes use SAQ drills?
to improve their sport-specific abilities
what about SAQ drills makes them beneficial for weight loss clients?
the increased intensity and variety of movements offered
how is the exercise variety of SAQ drills beneficial?
it makes the program fun and engaging for the participants, increasing adherence
when designing SAQ programs for weight loss, what is the primary focus of the program?
to keep the heart rate appropriately elevated to increase fat oxidation and caloric expenditure
how can you keep the heart rate elevated during SAQ drills?
by creating a small circuit of SAQ exercises
what is critical when dealing with weight-loss clients that will be performing SAQ drills?
- a thorough evaluation must be administered before beginning an SAQ protocol with a weight-loss client
- exercise intensities remain appropriate based on the client’s abilities and fitness level
true or false: high-intensity interval training can burn more subcutaneous fat than long-duration, low-to-moderate intensity endurance training
TRUE
SAQ circuit design for weight-loss populations
A. exercise 1: 30 seconds (ex. jump rope)
B. rest: 20 seconds
C. exercise 2: 30 seconds (ex. cone shuffles)
D. rest: 20 seconds
E. exercise 3: 30 seconds (ex. ladder drills)
function of SAQ training in seniors
- prevent age-related decreases in bone density, coordinative ability, and muscular power
- this aids in the prevention of injury and an increase in the quality of life
osteopenia
loss of bone density
true or false: osteopenia is often related to the aging processes, particular in men
FALSE
-osteopenia, or loss of bone density, is often related to the aging processes, particularly in women
what does osteopenia increase the likelihood for?
fractures and other acute and chronic skeletal disorders such as osteoporosis
true or false: properly administered programs requiring an elevated degree of load on the skeletal system is safe and effective in slowing and potentially reversing osteopenia in older adults
TRUE
what is essential in senior populations to aid in the prevention of falls and maintain activities of daily life?
movement confidence and proficiency
the coordinative abilities required for safe, effective movement often dissipate with age as a result of what?
under-use
how can older populations maintain and improve their coordinative abilities?
practicing on a regular basis
sarcopenia
age-related loss of skeletal mass
what has been found to slow and reverse the process of sarcopenia?
- resistance training and SAQ-based interventions
- specifically interventions requiring increased speed of movement and rate of force production similar to those found in SAQ protocols
what should SAQ programs for seniors focus around?
activities the individuals will need for daily life such as standing up from a chair, walking up stairs, navigating ground obstacles, etc.
example SAQ drills for seniors
- varied size cone/hurdle step-overs
2. stand-up to figure 8
varied size cone/hurdle step-overs
- in a line 10-15 yards long, place various size cones, hurdles, and other objects about 24 inches apart
- participants line up facing sideways to the line of objects and step over each, moving down the line and then back to the start
- participants can be timed
stand-up to figure 8
- the participant begins seated in a chair
- two cones are placed directly in front of the chair, the first 10-15 feet away; the second is 20-25 feet away, directly behind it
- on the instructor’s command, the participant stands up from the chair as quickly as possible
- then, as quickly as possible, he or she moves to the left of the first cone, then to the right of the second cone while turning around to come back to the chair to compete a “figure 8” around the cones
- participant then repeats the figure 8 in the opposite direciton and finishes by sitting in the chair
- participant is timed
as the demands for movement speed and reactivity increase, what else increases?
the risk of injury
the safety and success of an SAQ program is dependent on what?
a client’s core, balance, and reactive capabilities
SAQ stabilization exercises
limited horizontal inertia and unpredictability
examples of SAQ stabilization exercises
- cone shuffles
- agility ladder drills
SAQ strength exercises
greater horizontal inertia but limited unpredictability
examples of SAQ strength exercises
- 5-10-5
- T-drill
- box drill
- stand up to figure 8
SAQ power exercises
maximal horizontal inertia and unpredictability
examples of SAQ power exercises
- modified box drill
- partner mirror drill
- timed drills
SAQ stabilization - acute variables
- exercises: 4-6
- sets: 1-2
- reps: 2-3 each
- rest: 0-60s
SAQ strength - acute variables
- exercises: 6-6
- sets: 3-4
- reps: 3-5 of each
- rest: 0-60s
SAQ power - acute variables
- exercises: 6-10
- sets: 3-5
- reps: 3-5 of each
- rest: 0-90s
examples of SAQ speed ladder drills
- one-ins
- two-ins
- side shuffle
- in-in-out-out
- in-in-out (zigzag)
- ali shuffle
examples of SAQ cone drills
- 5-10-5 drill
- modified box drill
- T-drill
- box drill
- L.E.F.T. drill
true or false: SAQ can be used as its own workout separate from an integrated training program
TRUE
-in this instance, the volume of the program will typically be higher depending on the capabilities, goals, and conditioning level of the client
