Chapter 12 - Speed, Agility, and Quickness Training Flashcards
Define Speed.
- The ability to move the body in one intended direction as fast as possible.
- Product of stride rate and stride length
What is stride rate? Can it be improved? If so, how?
- The number of strides taken in a given amount of time (or distance).
- Speed can be improved via proper core strength, plyometric training, and technique
What is stride length?
The distance covered with each stride during running
Describe proper sprint mechanics.
Proper running mechanics allows the client to maximize force generation through biomechanical efficency, allowing maximal movement velocity to be achieved in the shortest time possible.
Describe frontside mechanics.
- Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis (triple flexion of ankle, knee, and hip in appropriate synchrony)
- Associated with better stability, less braking forces, and increase forward driving forces
Describe backside mechanics.
- Proper alignment of the rear leg and pelvis during sprinting, which includes plantarflexion, knee extension, hip extension, and neutral pelvis (triple extension of ankle, knee, and hip in appropriate syncrony).
- Associated with strong push phase, including hip-knee extension, gluteal contraction, and backside arm drive.
True or false: For both front and backside mechanics, it is essential that the pelvis stay neutral. Explain why.
- True
- The goal is to facilitate proper range of motion and force production
Define agility.
The ability to accelerate (start), decelerate, stabilize (stop), and change direction quickly while maintaining proper posture.
How can one improve stride rate?
With proper core strength, plyometric training, and technique.
Agility requires a high level of ______ _______ to be able to maintain one’s center of gravity over the base of support while changing directions at various speeds.
Neuromuscular efficiency
Define 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.
Quickness involves the ability to assess _____, ______, or kinesthetic stimuli and to prove appropriate physical response as fast as possible.
- Visual
-Auditory
How does SAQ training help improve the physical health profile of apparently healthy sedentary adults and those with medical or health limitations?
Increased neuromuscular, biomechanical and physiological demand for SAQ training can aid in
- Weightloss
- Coordination
- Movement proficiency
- Injury prevention
(When applied safely and effectively)
Why is SAQ training important for children?
- Children are constantly growing, developing, and maturing until early adulthood
- They are programmed to develop progressively higher neuromuscular capability in line with their physical and mental maturation
- Decreases likelihood of athletic injury
- Increase likelihood or exercise participation later in life
- Improves physical fitness
List some effective ways of SAQ training for children. Give an exercise example as well.
- Environment must challenge children’s biological systems
- Must learn through external measures how to adapt and apply appropriate movement patterns.
Exercises: - Red Light, Green Light
- Follow the Snake
