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CSCS > Chapter 19: Program Design for Speed and Agility Training > Flashcards

Chapter 19: Program Design for Speed and Agility Training Flashcards

1
Q

the skills and abilities needed to achieve high movement velocities

A

speed

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2
Q

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

A

change of direction

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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

Velocity and _____ are often used interchangeably

A

speed

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7
Q

________ is the rate at which an object covers a distance

A

speed

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8
Q

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

A

Velocity; direction

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9
Q

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

A

acceleration

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10
Q

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

A

deceleration

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11
Q

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

A

RFD

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12
Q

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

A

greater

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13
Q

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

A

0.1 - 0.2
0.6 - 0.8

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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 termed _______

A

impulse

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15
Q

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

A

ground contact time

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16
Q

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

A

accelerate or decelerate

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17
Q

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

A

momentum

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18
Q

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 _________

A

success

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19
Q

What are the 2 most important factors of sprinting?

A

RFD and impulse

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20
Q

________ 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.

A

Braking

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21
Q

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.

A

Stretch-Shortening Cycle (SSC)

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22
Q

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

example:

A

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

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23
Q

Initial 20 meter:

A

horizontal velocity recovery of swing is low to the ground

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23
Q

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

A

Acceleration

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24
Q

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

A

Max Velocity Phase

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25
Q

An athlete should have an upright trunk by ______ meters

A

20

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26
Q

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 _____ _____ _____

A

Spring; Spring Mass-Model

27
Q

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

A

eccentric

28
Q

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

A

False; eccentric

29
Q

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

A

perceptual-cognitive

30
Q

Sprint speed is the interaction of stride ______ and ______

A

frequency & length

31
Q

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

A

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

32
Q

What are the three subtasks of the sprinting technique?

A

start, acceleration, top speed

33
Q

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

A

eccentric braking period; concentric propulsive

34
Q

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

A

recovery and ground

35
Q

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.

A

coaching cues, insufficient mobility, and disruption

36
Q

The overarching goal of improving sprinting is to achieve

A

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

37
Q

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

A

ground support times
stretch-shortening cycle

38
Q

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

A

eccentric; concentric

39
Q

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

A

COD

40
Q

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

A

lateral

41
Q

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

A

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

42
Q

Perceptual-Cognitive Ability: (6)

A

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

43
Q

Technical Guidelines and Coaching: (4)

A

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

44
Q

Exercise decreases neural drive. True or False?

A

False; increase

45
Q

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

A

shoulders, trunk, and hips

45
Q

Stance Phase Components:

A

initial contact, midstance, take off

45
Q

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

A

length; frequency

45
Q

Flight Phase Components:

A

initial swing, mid swing, terminal swing

45
Q

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

A

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

46
Q

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

A

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

47
Q

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

A

B. fast feet

48
Q

Football wide recover running a route is performing what type of agility movement skill:

a. special
b. discrete
c. none of the above

A

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

49
Q

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

A

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

50
Q

open movement skill indicates the athlete:

A

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

50
Q

closed movement skill indicates the athlete:

A

the athlete knows what will happen or what to expect

51
Q

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

A

discrete

52
Q

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

A

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

53
Q

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

A

continuous

54
Q

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

A

True

55
Q

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

A

false; negatively

56
Q

What is the proper arm motions for Power Skips?

A

double arms for power skip

57
Q

What are the proper arm motions for skips?

A

reciprocal arms

58
Q

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

A

glute med
piriformis
quads (force absorption)

59
Q

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

A

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

60
Q

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

A

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

61
Q

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

A

a. pos of the trunk following deceleration

CSCS (24 decks)

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