Chapter 19: program design and technique for speed and agility training

Question 1

the skills and abilities needed to achieve high movement velocites

Answer 1

speed

Question 2

the skills and abilities needed to explosively change movement direction, velocities, or modes

Answer 2

change of dirrection

Question 3

the skills and abilities needed to change direction, velocity, or mode in response to a stimulus

Answer 3

agility

Question 4

the development of maximal force in minimal time, typically used as an index of explosive strength

Answer 4

rate of force development (RFD)

Question 5

the product of the generated force and the time required for its production, which is measured as the area under the force time curve

Answer 5

Impulse

Question 6

impulse dictates the magnitude of change of momentum of an object

Answer 6

impulse-momentum relationship

Question 7

represents the interaction of two physical objects

Answer 7

force

Question 8

the movment of mass changes an objects velocity causing this

Answer 8

acceleration

Question 9

the rate at which an object covers a distance (scalar quantity)

Answer 9

speed

Question 10

how fast an object is traveling and its direction

Answer 10

velocity

Question 11

the rate at which an objects velocity changes over time

Answer 11

acceleration

Question 12

change in force divided the the change in time

Answer 12

RFD

Question 13

length of time the athletes are in the stance or plant phase

Answer 13

ground contact time

Question 14

the product of the time the force is applied to the ground and the amount of force applied is called

Answer 14

impulse

Question 15

the relationship between the mass of an object and the velocity of movement

Answer 15

momentum

Question 16

these two things are most important in developing speed

Answer 16

impulse

RFD

Question 17

strength training enhances the rate and amplitude of impulses being sent from the NS to the target muscle

Answer 17

neural drive

Question 18

indicative of an increase in the rate at which action potentials occur, and are related to increases in both muscular force production and the RFD production

Answer 18

neural drive

Question 19

this exploits two phenomena: intrinsic muscle-tendon behavior and force and length reflex feedback to the NS

Answer 19

SSC

Question 20

acutely, SSC actions do this

Answer 20

increase mechanical efficiency and impulse via elastic energy recovery

Question 21

chronically SSS actions do this

Answer 21

upregulate muscle stiffness and enhance neuromuscular activation

Question 22

training activities aimed at improving SSC performance should fulfill two criteria

Answer 22

involve skillful, multijoint movements that transmit force through the kinetic chance and exploit elastic-reflexive mechanism
should be structured around brief work bouts or clusters separated by frequent rest pauses

Question 23

in order to manage fatigue and emphasize work quality and technique SSC training should

Answer 23

be structured around brief work bouts or clusters separated by frequent rest pauses

Question 24

training in which alternating SSC tasks with heavy resistance exercises within the same training session enhances their working effect

Answer 24

complex training

Question 25

the basis for the acute aftereffect phenomenon of complex training

Answer 25

postactivation potentiation

Question 26

this may be related to an increase in the sensitivity of associated muscle spindles

Answer 26

pre-tension caused by the preactivation of the trained musculature used in the activity

Question 27

mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced and is delivered through the collective coiling and extention of spring-like actions withing the muscle architecture

Answer 27

spring-mass model (SMM)

Question 28

in enhance speed S&C coaches should emphasize an exercise prescription that have been shown to increase this, and also do this

Answer 28

increase neural drive | overloading musculature of the hip and knee regions involved in the SSC

Question 29

Change of direction and agility require this over sprinting

Answer 29

longer SSC activites

Question 30

described as rapid, unpaced, maximal-effort running of 15 seconds or less

Answer 30

sprinting

Question 31

two factors that go into improving sprint speed

Answer 31

stride length | stride frequency

Question 32

This is the biggest difference in eliete and novice sprinters

Answer 32

increasing the amount of vertical force applied to the ground during the stance phase and RFD in that plane

Question 33

two limiting factors influencing sprint performance

Answer 33

RFD and proper biomechanics

Question 34

stages of the stance phase of sprinting

Answer 34

eccentric braking | concentric propulsive period

Question 35

stages of the flight phase of sprinting

Answer 35

recovery | ground preparation

Question 36

maximum velocity of the sprint uses this

Answer 36

SSC through stiffness regulation to propel the athletes center of mass down the track horizontally

Question 37

two training goals of sprint training

Answer 37

emphasize brief ground support times as a means of achieving rapid stride rates emphasize the further development of the SSC as a means to increase the amplitude of impulse for each step of the sprint

Question 38

three stages of a sprint

Answer 38

start acceleration maximum velocity

Question 39

fundamental movements in order occurring in maximum velocity sprinting

Answer 39

``` early flight midlight late flight early support late support ```

Question 40

Change of direction and agility movements performed with these two attributes will benefit from training similar to sprint training

Answer 40

cutting angles less than 75* and shorter ground contact times <250ms

Question 41

tests without a reactive stimulus are considered to test this

Answer 41

change of direction ability

Question 42

tests with a reactive stimulus are considered to test this

Answer 42

agility

Question 43

this is likely the most important factor for enhancing change of direction ability

Answer 43

eccentric muscular force

Question 44

high velocity eccentric training of enhances this

Answer 44

change of direction ability (drop landings, loaded jump landings, power clean/snatch)

Question 45

the three goals of agility performance

Answer 45

enhanced perceptual-cognitive ability effective and rapid breaking of ones momentum rapid acceleration towards the new direction of travel

Question 46

freedom of an athletes limb to move through a desired range of motion

Answer 46

mobility

Question 47

a joints total range of motion

Answer 47

flexibility

Question 48

speed and agility should emphasize this type of strength

Answer 48

relative strength (strength to weight ratio)

Question 49

strategic manipulation of an athlete's preparedness through the employment of sequenced training phases defined by cycles and stages of workload

Answer 49

periodization

Question 50

the duration or distance over which a repetition is executed

Answer 50

exercise (or work) interval

Question 51

the sequence in which a set of repetitions is executed

Answer 51

exercise order

Question 52

number of training sessions performed in a given time period

Answer 52

frequency

Question 53

the effort with which a repletion is executed

Answer 53

intensity

Question 54

the time period between repetitions and sets

Answer 54

recovery (rest) interval

Question 55

the execution of a specific workload assignment or movement technique

Answer 55

repetition

Question 56

group of sets and recovery intervals

Answer 56

series

Question 57

a group of repetitions and rest intervals

Answer 57

set

Question 58

amout of work performed in a given training session or period of time

Answer 58

volume

Question 59

work-to-rest ratio

Answer 59

relative density of exercise and relief intervals in a set, expressed as a ratio

Question 60

density of volume performed at prescribed intensities

Answer 60

volume load

Question 61

an agility test should specifically evaluate this ability

Answer 61

perceptual-cognitive ability (not change-of-direction)

Question 62

this drill is designed to enhance the stride frequency of a sprinter

Answer 62

fast feet

Question 63

this speed drill is commonly prescribed as a way to simulate upright sprinting mechanics and vertical force production

Answer 63

A-skip

Question 64

stride frequency is a by-product of this

Answer 64

high vertical forces occurring in a short ground contact time

Question 65

this speed drill is a type of resisted sprinting that is prescribed to promote improvemetns within the acceleration phase of a sprint

Answer 65

incline sprint

Question 66

this drill is intended as a beginning-level change-of-direction drill to develop proficiency in the patterns of side shuffling, accelerating out of a change of direction, and decelerating into a change of direction

Answer 66

z-drill