Module 4

Question 1

balance

Answer 1

when the body is in equilibrium and stationary, meaning no linear or angular movement

Question 2

dynamic balance

Answer 2

the ability to move and change directions under various conditions without falling

Question 3

rate of force production

Answer 3

ability of muscles to exert maximal force output in a minimal amount of time

Question 4

plyometric training

Answer 4

exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action;
also referred to as “jump training” or “reactive training”

Question 5

integrated performance paradigm

Answer 5

to move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically);
also called stretch-shortening cycle

Question 6

speed

Answer 6

ability to move the body in one intended direction as fast as possible;
done by stride rate and length

Question 7

stride rate

Answer 7

number of strides taken in a given amount of time (or distance)

Question 8

stride length

Answer 8

distance covered with each stride

Question 9

frontside mechanics

Answer 9

proper alignment of the lead and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis

Question 10

backside mechanics

Answer 10

proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and a neutral pelvis

Question 11

agility

Answer 11

ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture

Question 12

quickness

Answer 12

ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities

Question 13

what helps reduce the rate of ACL injuries

Answer 13

balance

Question 14

proprioceptive progression for the floor

Answer 14

floor -> balance beam -> half foam roll -> foam pad -> balance disk -> wobble board -> BOSU ball

Question 15

proprioceptive progression for changing lower body position

Answer 15

two legs stable surface -> single leg stable surface -> two legs unstable surface -> single leg unstable surface

Question 16

proprioceptive progression for planes of motion

Answer 16

sagittal plane -> frontal plane -> transverse plane

Question 17

level 1 balance stabilization exercises

Answer 17

little to no joint motion; move in a slow and controlled manner
(singe leg balance, single leg lift and chop)

Question 18

level 2 balance strength exercises

Answer 18

balance leg moving through a full range of motion with eccentric and concentric muscle actions
(singe leg squat, lunge)

Question 19

level 3 balance power exercises

Answer 19

hop with stabilization;

pausing in a single leg balance for 3-5 sec upon landing

Question 20

benefit of plyometric exercises

Answer 20

train the muscles to increase their rate of force production, allowing them to exert more force in a shorter amount of time;
enhancing the excitability, sensivity, reactivity of the neuromuscular system;
improvements in everyday functional activities

Question 21

plyometric stabilization level

Answer 21

low-intensity jumps;
primary focus is to improve landing mechanics;
hold landing position for 3-5 secs and double check their postural alignment;
squat jump to stabilization, box jump with stabilization

Question 22

amortization phase

Answer 22

where the body isometrically stabilizes all the forces built up during the loading phase

Question 23

plyometric strength level

Answer 23

jump landing exercises with a controlled, yet repetitive manner;
jump in a repetitive fashion using repeating tempo

Question 24

plyometric power level

Answer 24

performed as fast and explosively as can be controlled;
progress from 2 leg jumps to bounding;
various single leg hops that move through the stretch-shortening cycle as fast as possible

Question 25

SAQ helps

Answer 25

to better acerbate, decelerate, and dynamically stabilize their bodies at functional speeds;
aid in weightless, coordination, movement proficiency, and injury prevention

Question 26

improving quickness

Answer 26

optimizes the entire neuromuscular response to stimuli; speeding up the ability to assess visual, auditory, or kinesthetic inputs; and providing the appropriate physical response as fast as possible

Question 27

SAQ phase 1

Answer 27

limited horizontal inertia and unpredictable should be chosen;
4-6 sets
speed and agility drills
single direction side shuffle and simple ladder drills

Question 28

SAQ strength

Answer 28

movement complexity of the drills is increased, but not the unpredictability;
changes of direction are layered in;
6-8 sets 
speed and agility drills
(cone drills (t-drill))

Question 29

SAQ power

Answer 29

quickness drills that require reaction to unpredictable stimuli become the main focus