Chapter 19 - Speed, Agility, and Quickness Training Concepts

Question 1

______________ is defined as the number of strides taken in a given amount of times or distance.

Answer 1

Stride rate

Question 2

Proper mechanics for the foot/ankle complex during running movements include the foot and ankle pointing straight forward in a ____________ position when it hits the ground.

• plantar flexed
• dorsiflexed

Answer 2

Dorsiflexed

Question 3

What are proper backside mechanics during running?

Answer 3

Triple extension of the ankle, knee, and hip with a neutral pelvis

Question 4

Define

Speed

Answer 4

The ability to move the body in one intended direction as fast as possible

Question 5

When designing SAQ programs for weight loss, the primary focus of the program is to ________.

Answer 5

Keep heart rate elevated

Question 6

SAQ drills are particularly beneficial for seniors due to their ability to prevent age-related decreases in these three factors.

Answer 6

• Bone Density
• Coordinative Ability
• Muscular Power

Question 7

How do you calculate speed?

Answer 7

Distance / time

Question 8

Define

Stride length

Answer 8

The distance covered with each stride while running

Question 9

Beginning clients should perform ______ drills. Each drill should have ____ sets and ______ reps.

Answer 9

4-6 drills

1-2 sets

2-3 reps

Question 10

Describe the proper body positioning of the LPHC during running movements.

Answer 10

The body should have a slight lean during acceleration.

During maximal velocity, the LPHC should be fairly neutral, without excessive flexion or extension unless to reach for an object.

Question 11

Intermediate clients should perform ______ drills. Each drill should have ____ sets and ______ reps.

Answer 11

6-8 drills

3-4 sets

3-5 reps

Question 12

What are proper frontside mechanics?

Answer 12

• Triple flexion of the ankle, knee, and hip w/neutral pelvis
• Foot, ankle, and knee of lead leg should be pointing straight ahead

Question 13

The ability to react to a stimulus and appropriately change the motion of the body with the maximal rate of force production, all planes of motion, and from all body positions is defined as ___________.

Answer 13

Quickness

Question 14

Advanced clients should perform ____ drills. Each drill should have how many sets? Reps?

Answer 14

6-10 drills

3-5 sets

3-5 reps

Question 15

The “Red Light, Green Light” and “Follow the Snake” drills are examples of appropriate SAQ drills for which population?

Answer 15

Youth

Question 16

_______ refers to the ability to start (accelerate), stop (decelerate), and change direction quickly while maintaining proper posture.

Answer 16

Agility