Chp 19 Program Design and Technique for Speed and Agility Training

Question 1

Sprinting:

The underlying component to maximizing the _____ and _____ is related to _____.

Answer 1

stride length; stride frequency; rapid force production

Question 2

The amount of _____ during the stance phase maybe the most critical component to improving speed.

These greater forces must be applied to the ground in the _____.

Answer 2

vertical forces applied to the ground

shortest period possible (RFD)

Question 3

Elite male sprinters achieve a stride length of _____, whereas novice sprinters display a stride length of _____ at maximum velocity.

Answer 3

2.7m; 2.56m

Question 4

Elite male sprinters demonstrate stride rate near _____ steps per second compared to novice sprinters, who produce a lesser stride rate of ____ steps per second

Answer 4

4.63; 4.43

Question 5

Elite sprinters are able to propel themselves farther down the track due to properly directed _____.

These forces are better directed toward the track due to an optimized _____ at maximal ____.

Answer 5

vertical forces

knee height; flexion of the recovering leg

Question 6

Faster sprinters are able to achieve higher velocity through the continuous application of high forces in a ______, which results in ______ occurring at a higher rate.

Answer 6

short stance phase; longer strides

Question 7

Linear sprinting is composed of a series of subtasks that can be divided into the _____, _____, and _____.

Answer 7

start; acceleration; top speed

Question 8

The stance phase can be broken down into an _____ period followed by a _____ period.

Answer 8

eccentric braking

concentric propulsive

Question 9

The flight phase consists of the _____ and _____ segments of the swing leg..

Answer 9

recovery

ground preparation

Question 10

The aim of coaches should be to promote an athlete’s speed through the _____ that will optimize the athlete’s _____.

Answer 10

proper transmission of force into the ground;

gait cycle

Question 11

Quite often, common sprint errors are the result of the misapplication of forces due to _____, _____, or _____.

Answer 11

insufficient mobility;
improper coaching cues;
disruption to an athlete’s normal gait caused by external interference

Question 12

Overarching goal of sprinting is to achieve optimal _____ and _____ through the correct application of _____.

Emphasize ____ as a means of achieve rapid stride rate.

Emphasize the further development of the _____ as a means to increase the amplitude of ____ for each step of the sprint.

Answer 12

stride length; stride frequency; force into the ground

brief ground support times

SCC; impulse

Question 13

Impulse = ?

It is the area under the _____ curve.

Answer 13

the time the force is applied to the ground x the amount of force applied

force-time

Question 14

Changes in impulse result in changes of the athlete’s _____ and therefore the ability to either _____ or _____.

Answer 14

momentum; decelerate; accelerate

Question 15

Momentum is the relationship between the _____ and the _____.

Answer 15

mass of an object; velocity of movement

Question 16

_____ should be considered during _____ and _____ maneuvers.

Answer 16

Braking impulse; change-of-direction; agility

Question 17

Rate of force development can be described as the _____.

Answer 17

change in force divided by the change in time

Question 18

Rate of force development is the development of _____ in _____.

Answer 18

maximal force; minimal time

Question 19

Early flight

hip:
knee:

Answer 19

eccentric hip extension

eccentric knee extension

Question 20

Midflight

hip:
knee:

Answer 20

concentric hip extension

eccentric knee extension –> eccentric knee flexion

Question 21

Late flight

hip:
knee:

Answer 21

concentric hip extension

eccentric knee flexion

Question 22

Early support

hip:
knee:
foot:

Answer 22

concentric hip extension
brief concentric knee flexion followed by eccentric hip extension
eccentric plantarflexion

Question 23

Late support

hip:
knee:
foot

Answer 23

eccentric hip flexion
concentric knee extension
concentric plantarflexion

Question 24

An athlete wishing to achieve higher acceleration capabilities should _____.

Answer 24

apply forces at a greater rate.

Question 25

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

Answer 25

0. 1 - 0.2

0. 6 - 0.8

Question 26

_____ may be a more important factor for sprinting success. Thus _____ is an important underlying factor.

Answer 26

Rate of force production

impulse

Question 27

_____ in combination with _____ has been regarded as a predictor of change of direction performance.

Answer 27

Increased muscle mass; decreased body fat

Question 28

_____ is related to improved lateral change-of-direction performance.

Answer 28

Body center of mass height

Question 29

Sprinting - Start
Front lower leg angle: ~ _____ degree
Rear lower leg angle: ~_____ degree

Goal should be to generate high _____ through a maximal push against _____.

Answer 29

90; 133

horizontal velocities; blocks or ground

Question 30

Sprinting - Acceleration
During both the start clearance and initial steps of the clearance, the recovery leg of the swing legs should be _____ to a point where toes are _____.

Answer 30

low to the ground; barely off the ground

Question 31

Sprinting - Maximum Velocity
The sprinter displays stacked joints with the _____ appearing to sit directly above the _____, which sit above the _____.

Answer 31

shoulders; hips; foot during stance phase

Question 32

Tests of speed are not usually conducted over distances greater than _____.

Answer 32

100