Chapter 19: Program Design for Speed and Agility Training

Question 1

the skills and abilities needed to achieve high movement velocities

Answer 1

speed

Question 2

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

Answer 2

change of direction

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

Velocity and _____ are often used interchangeably

Answer 6

speed

Question 7

________ is the rate at which an object covers a distance

Answer 7

speed

Question 8

_______ describe both how fast an object is traveling and its direction. In short, velocity is speed with ________.

Answer 8

Velocity; direction

Question 9

________ refers to the rate at which an object velocity changes over time

Answer 9

acceleration

Question 10

______ replaces negative acceleration in describing a change from higher to lower velocity

Answer 10

deceleration

Question 11

change in force divided by the change in time is known as _______

Answer 11

RFD

Question 12

An athlete wishing to achieve higher acceleration capabilities should apply forces at a greater or less rates?

Answer 12

greater

Question 13

When functional movements are performed, force is typically applied very briefly, that is often for _____ to ____ seconds, whereas absolute maximum force development may require ____ to ____ seconds

Answer 13

0.1 - 0.2
0.6 - 0.8

Question 14

The product of the time the force is applied to the ground and the amount of force applied is termed _______

Answer 14

impulse

Question 15

The length of time athletes are in this stance or plant phase is termed their _______ ________ ________

Answer 15

ground contact time

Question 16

Changes in impulse result in change’s of the athletes momentum and therefore the ability to either _______ or ________.

Answer 16

accelerate or decelerate

Question 17

______ is defined as the relationship between the mass of an object and the velocity of movement

Answer 17

momentum

Question 18

Within human locomotion, the magnitude of the force coupled with the length of time the force is produced during an individual step is paramount to _________

Answer 18

success

Question 19

What are the 2 most important factors of sprinting?

Answer 19

RFD and impulse

Question 20

________ impulse should be considered during change-of-direction and agility maneuvers. The amount of impulse required to change change momentum effectively and efficiently is a direct reflection of the physical requirements for change of direction.

Answer 20

Braking

Question 21

An eccentric-concentric coupling phenomenon in which muscle tendon complexes are rapidly and forcibly lengthened, or stretch load and immediately shortened in reactive or elastic manner.

Answer 21

Stretch-Shortening Cycle (SSC)

Question 22

Training activities aimed at improving SSC performance should fulfill two criteria:

example:

Answer 22

They should involve skillful, multi-joint movements that transmit forces through the kinetic chain and exploit elastic mechanisms.

In order to manage fatigue and emphasize work quality and technique, they should be structured around brief work bouts or clusters separated by frequent rest breaks.

ex: trap bar deadlifts 4 x 5 @60% 1RM + 4x jump squats with assisted bands

Question 23

Initial 20 meter:

Answer 23

horizontal velocity recovery of swing is low to the ground

Question 23

Longer ground contact time and closer to max force potential = deceleration or acceleration?

Answer 23

Acceleration

Question 24

Usain Bolt is making short ground contact time, high RFD, vertical force w/upright sprint mechanics. Wha phase is this athlete in?

Answer 24

Max Velocity Phase

Question 25

An athlete should have an upright trunk by ______ meters

Answer 25

20

Question 26

Sprinting can be thought of as a process where your body acts like a ______. When you push off the ground, your muscles and tendons store energy by coiling up, and then release that energy to propel you forward. This back-and-forth motion of storing and releasing energy is what drives your body forward during a sprint.This is known as the _____ _____ _____

Answer 26

Spring; Spring Mass-Model

Question 27

Since effective braking is an important part of agility performance, neuromuscular development with respect to velocity and high force _________ contractions should be considered.

Answer 27

eccentric

Question 28

Adaptation to eccentric training appears to be specific to the velocity of concentric loading. True or False?

Answer 28

False; eccentric

Question 29

Requirements of agility performance extend beyond physical requirements to ________ _______ requirements that are specific to the tactical situation.

Answer 29

perceptual-cognitive

Question 30

Sprint speed is the interaction of stride ______ and ______

Answer 30

frequency & length

Question 31

What is the most critical differences between elite and novice sprinters?

Answer 31

the amount of vertical force applied to the ground during the stance phase

Question 32

What are the three subtasks of the sprinting technique?

Answer 32

start, acceleration, top speed

Question 33

The stance phase of sprinting can be broken down further into an ____________followed by a _____________.

Answer 33

eccentric braking period; concentric propulsive

Question 34

The flight phase of sprinting consists of the _________ and ________ preparation of the swing leg

Answer 34

recovery and ground

Question 35

Quite often sprint errors are the result of the misapplication of forces due to improper _______,________,_or ________, to an athlete's normal gait caused by external interference.

Answer 35

coaching cues, insufficient mobility, and disruption

Question 36

The overarching goal of improving sprinting is to achieve

Answer 36

optimal stride length and stride frequency through the correct application of force into the ground

Question 37

Sprint Traning Goals: Emphasize brief ________ _______ _______ as a means of achieving a rapid stride rate Emphasize the further development of the __________ as a means to increase the amplitude of each step of the sprint

Answer 37

ground support times stretch-shortening cycle

Question 38

One should consider increasing emphasis on _______ strength and maximal strength alongside the ________ explosiveness required during the re-acceleration to make adaptions to change of direction performance

Answer 38

eccentric; concentric

Question 39

Tests without a reactive aspect are labeled as COD or agility tests?

Answer 39

COD

Question 40

Body center of mass height is related to improved _________ change of directions performance.

Answer 40

lateral

Question 41

Change of direction ability among a variety of movement patterns has been shown to improve:

Answer 41

hip extension low COM height increased knee flexion minimized trunk angular displacement (deceleration phase) increased lateral trunk tilt (during 180º changes)

Question 42

Perceptual-Cognitive Ability: (6)

Answer 42

visual scanning anticipation pattern recognition knowledge of situation decision making time/accuracy reaction time

Question 43

Technical Guidelines and Coaching: (4)

Answer 43

visual focus body position during braking and re-acceleration leg action arm action

Question 44

Exercise decreases neural drive. True or False?

Answer 44

False; increase

Question 45

Athletes should direct their visual focus to _____, ______, and _____ to increase their perceptual ability to anticipate the movement of a defensive or offensive opponent

Answer 45

shoulders, trunk, and hips

Question 45

Stance Phase Components:

Answer 45

initial contact, midstance, take off

Question 45

Sled push increases stride ________ as bungee cord/ tempo runs increased stride ______

Answer 45

length; frequency

Question 45

Flight Phase Components:

Answer 45

initial swing, mid swing, terminal swing

Question 45

There is a wide range of exercises that improve running velocity. True or False

Answer 45

False; no exercise improves running velocity more than maximum-velocity sprinting ..

Question 46

It is recommended that agility development begin with ________ drills and progress in difficulty through increases in physical demands followed by drills involving _______ _______stress

Answer 46

change of direction (preplanned) perceptual-cognitive (agility)

Question 47

Which of the following is a speed drill? A. Z-drill B. Fast Feet C. 5-10-5

Answer 47

B. fast feet

Question 48

Football wide recover running a route is performing what type of agility movement skill: a. special b. discrete c. none of the above

Answer 48

a. special; highly sport-specific and often involves combining various physical abilities like speed, agility, and coordination

Question 49

A soccer player responding to his opponent in front of him is what type of agility movement skill: a. closed b. serial c. general

Answer 49

c. general; reacting to an unpredictable, external stimulus (their opponent's movements

Question 50

open movement skill indicates the athlete:

Answer 50

the athletes do not know what will happen or what to expect

Question 50

closed movement skill indicates the athlete:

Answer 50

the athlete knows what will happen or what to expect

Question 51

Clear stops and starts (pro agility) is known as what type of agility movement skill

Answer 51

discrete

Question 52

Is the T-Test discrete, continuous, or serial?

Answer 52

serial; multiple movements (sprinting forward, shuffling laterally, and backpedaling) in a sequence

Question 53

Is the Illinois test, continuous, discrete, or serial?

Answer 53

continuous

Question 54

The following statement is true or false: Sprint resistance training >10% can negatively affect stride strength and length

Answer 54

True

Question 55

The following statement is true or false: Sprint assistance training >10% can positively affect stride rate

Answer 55

false; negatively

Question 56

What is the proper arm motions for Power Skips?

Answer 56

double arms for power skip

Question 57

What are the proper arm motions for skips?

Answer 57

reciprocal arms

Question 58

Which muscles are primarily recruited lateral during single-leg bounds (skiers)?

Answer 58

glute med piriformis quads (force absorption)

Question 59

True or False. It is required to take steps between broad jumps?

Answer 59

False; no steps & no pauses lowering + extending during jumps

Question 60

If you're trying to improve max speed you. Do need max recovery?

Answer 60

yes, 2-3 min (typically how long it takes fro myokinase and creatine phosphokinase (CPK)

Question 61

Which of the following is a characteristic of COD? a. pos of the trunk following deceleration b.cognitive response in reaction to a stimulus c. decreased braking impulse and propulsive impulse

Answer 61

a. pos of the trunk following deceleration