Module 3.2: Program Design for SAQ Flashcards
Speed
the skills and abilities needed to achieve high movement velocities
– change in distance of an object per unit of time (distance/time)
change of direction
the skills and abilities needed to explosively change movement direction, velocities or modes
agility
the skills and abilities needed to change direction, velocity or mode in response to a stimulus
How does training differ between speed and agility?
when training for speed, the athlete is focused on acceleration, where agility requires deceleration
Main difference between change of direction and agility
agility requires the use of perceptual– cognitive ability in combination with change-of-direction ability
Rate of force development (RPD)
the development of maximal force in minimal time
Impulse
the product of the generated force and the time required for its production
Force
Vector quantity- it has both magnitude (size) and direction
Acceleration
the rate at which an object’s velocity changes over time
Velocity
describes how fast an object is traveling and its direction
Momentum
the relationship between the mass of an object and the velocity of movement
The change in momentum resulting from a force is measured as
the product of force and time
Force-time curve
- the basic objective of training is to move the force-time curve up and to the left, generating greater impulse and momentum during the limited time over which force is applied
- the more area under-the-curve in a shorter amount of time generally means a faster sprinter
The rate of force development is typically used as an index of
explosive strength
In sports, which is more desirable…
- the ability to produce force rapidly
- maximal force production
the ability to produce force rapidly
Maximal force takes at least ______ to produce; most athletic movements take _____
300ms; less than 200ms
Improvements in RFD are likely the result of
increases in muscle-tendon stiffness, enhanced muscle force production via changes in muscle fiber type or area (from type 1 to type IIa) and increases in neural drive during the early phase of the SSC (<100ms)
Training to improve RFD
Resistance
Plyometric
Sprint
Olympic
Balance Training
_____ requires the ability to accelerate and reach maximal velocity, whereas _____ performance requires the use of perceptual-cognitive ability in combination with the ability to decelerate and then reaccelerate in an intended direction.
speed; agility
In order to execute movement techniques, athletes must skillfully apply force. Due to limited time to produce force during athletic activities, there are two variables that describe force relative to the time available to produce force:
rate of force development (RFD)
Impulse
Increases in rate coding– the rate at which action potentials occur– are related to increases in
both muscular force production and the rate of force production (benefit for velocity based training for speed production)
Increases in rate coding may be contributed to increases in…
the athlete’s RFD and impulse generation
Stretch-Shortening Cycle (SSC) actions exploit, which two phenomena?
Intrinsic muscle-tendon behavior
force and length reflex feedback to the nervous system
SSC impact on mechanical efficiency and impulse
acutely, SSC actions tend to increase mechanical efficiency and impulse via elastic energy recovery