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

1
Q

the skills and abilities needed to achieve high movement velocites

A

speed

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2
Q

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

A

change of dirrection

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3
Q

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

A

agility

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4
Q

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

A

rate of force development (RFD)

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5
Q

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

A

Impulse

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6
Q

impulse dictates the magnitude of change of momentum of an object

A

impulse-momentum relationship

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7
Q

represents the interaction of two physical objects

A

force

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8
Q

the movment of mass changes an objects velocity causing this

A

acceleration

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9
Q

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

A

speed

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10
Q

how fast an object is traveling and its direction

A

velocity

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11
Q

the rate at which an objects velocity changes over time

A

acceleration

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12
Q

change in force divided the the change in time

A

RFD

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13
Q

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

A

ground contact time

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14
Q

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

A

impulse

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15
Q

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

A

momentum

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16
Q

these two things are most important in developing speed

A

impulse

RFD

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17
Q

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

A

neural drive

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18
Q

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

A

neural drive

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19
Q

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

A

SSC

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20
Q

acutely, SSC actions do this

A

increase mechanical efficiency and impulse via elastic energy recovery

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21
Q

chronically SSS actions do this

A

upregulate muscle stiffness and enhance neuromuscular activation

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22
Q

training activities aimed at improving SSC performance should fulfill two criteria

A

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

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23
Q

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

A

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

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24
Q

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

A

complex training

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25
the basis for the acute aftereffect phenomenon of complex training
postactivation potentiation
26
this may be related to an increase in the sensitivity of associated muscle spindles
pre-tension caused by the preactivation of the trained musculature used in the activity
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
spring-mass model (SMM)
28
in enhance speed S&C coaches should emphasize an exercise prescription that have been shown to increase this, and also do this
increase neural drive | overloading musculature of the hip and knee regions involved in the SSC
29
Change of direction and agility require this over sprinting
longer SSC activites
30
described as rapid, unpaced, maximal-effort running of 15 seconds or less
sprinting
31
two factors that go into improving sprint speed
stride length | stride frequency
32
This is the biggest difference in eliete and novice sprinters
increasing the amount of vertical force applied to the ground during the stance phase and RFD in that plane
33
two limiting factors influencing sprint performance
RFD and proper biomechanics
34
stages of the stance phase of sprinting
eccentric braking | concentric propulsive period
35
stages of the flight phase of sprinting
recovery | ground preparation
36
maximum velocity of the sprint uses this
SSC through stiffness regulation to propel the athletes center of mass down the track horizontally
37
two training goals of sprint training
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
38
three stages of a sprint
start acceleration maximum velocity
39
fundamental movements in order occurring in maximum velocity sprinting
``` early flight midlight late flight early support late support ```
40
Change of direction and agility movements performed with these two attributes will benefit from training similar to sprint training
cutting angles less than 75* and shorter ground contact times <250ms
41
tests without a reactive stimulus are considered to test this
change of direction ability
42
tests with a reactive stimulus are considered to test this
agility
43
this is likely the most important factor for enhancing change of direction ability
eccentric muscular force
44
high velocity eccentric training of enhances this
change of direction ability (drop landings, loaded jump landings, power clean/snatch)
45
the three goals of agility performance
enhanced perceptual-cognitive ability effective and rapid breaking of ones momentum rapid acceleration towards the new direction of travel
46
freedom of an athletes limb to move through a desired range of motion
mobility
47
a joints total range of motion
flexibility
48
speed and agility should emphasize this type of strength
relative strength (strength to weight ratio)
49
strategic manipulation of an athlete's preparedness through the employment of sequenced training phases defined by cycles and stages of workload
periodization
50
the duration or distance over which a repetition is executed
exercise (or work) interval
51
the sequence in which a set of repetitions is executed
exercise order
52
number of training sessions performed in a given time period
frequency
53
the effort with which a repletion is executed
intensity
54
the time period between repetitions and sets
recovery (rest) interval
55
the execution of a specific workload assignment or movement technique
repetition
56
group of sets and recovery intervals
series
57
a group of repetitions and rest intervals
set
58
amout of work performed in a given training session or period of time
volume
59
work-to-rest ratio
relative density of exercise and relief intervals in a set, expressed as a ratio
60
density of volume performed at prescribed intensities
volume load
61
an agility test should specifically evaluate this ability
perceptual-cognitive ability (not change-of-direction)
62
this drill is designed to enhance the stride frequency of a sprinter
fast feet
63
this speed drill is commonly prescribed as a way to simulate upright sprinting mechanics and vertical force production
A-skip
64
stride frequency is a by-product of this
high vertical forces occurring in a short ground contact time
65
this speed drill is a type of resisted sprinting that is prescribed to promote improvemetns within the acceleration phase of a sprint
incline sprint
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
z-drill