Chapter 19 Speed, agility, and quickness (SAQ) training Flashcards
Speed
Distance divided by Time
The ability to move the body in one intended direction as fast as possible.
Agility
ability to sprint in multiple directions (running and cutting) while maintaining postural control and
Quickness
ability to react to a stimulus (i.e., reaction time) and appropriately change the motion of the body in response to that stimulus (such as hitting a baseball).
Frontside Mechanics
nvolve triple flexion, which includes the synchronized movement of ankle dorsiflexion, knee flexion, and hip flexion.
Backside Mechanics
triple extension, which includes the synchronized movement of ankle plantar flexion, knee extension, and hip extension.
Bone Density
The amount of mineral content, such as calcium and phosphorus, in a segment of bone.
Osteopenia
Lower than normal bone density and a precursor to osteoporosis.
Osteoporosis
A condition of reduced bone mineral density, which increases risk of bone fracture.
Sarcopenia
An age-related loss of muscle mass resulting in weakness and frailty in older adults.
SAQ Drills
Beginner -4–6 drills with limited inertia and unpredictability, such as Cone Shuffles and Agility Ladder Drills 4-6 drills 1-2 sets 2-3 reps 15-60 seconds
Intermediate -6–8 drills allowing greater horizontal inertia but limited unpredictability, such as 5-10-5, T-Drill, Box Drill, and Stand-Up to Figure 6-8 drills
3-4 sets
3-5 reps
0-60 seconds
Advanced -6–10 drills allowing maximal inertia and unpredictability, such as Modified Box Drill, Partner Mirror Drill, and timed drills 6-10 drills 3-5 sets 3-5 reps 0-90 seconds
SAQ for youths
frequency/wk 1-3 no. of drills 4-8 sets 1-4 reps 3-5 rest 15-60 seconds
SAQ for weightloss
2-3 per week
3-5 sets
15-60 rest
SAQ for adults
