NASM CPT4 Chapter 12 brainscape Flashcards
speed
The ability to move the body in one intended direction as fast as possible.
agility
The ability to accelerate, decelerate, stabilize and change direction quickly, while maintaining proper posture.
quickness
The ability to react and change body position with maximum rate of force production, in all planes of motion, from all body positions, during functional activities.
proper front side mechanics
- triple flexion – ankle dorsiflexion (flexion), knee flexion, hip flexion; neutral pelvis
- better stability, decreased braking forces, increased forward driving forces
proper back side mechanics
- triple extension – ankle plantarflexion (extension), knee extension, hip extension, neutral pelvis
- stronger push, hip-knee extension, gluteal contraction, backside arm drive
SAQ stabilization acute variables
4-6 drills, 1-2 sets, 2-3 reps, 0-60 sec rest
SAQ strength acute variables
6-8 drills, 3-4 sets, 3-5 reps, 0-60 sec rest
SAQ power acute variables
6-10 drills, 3-5 sets, 3-5 reps, 0-90 sec rest
Stride rate
The number of strides taken in a given amount of time (or distance).
Stride length
The distance covered with each stride
SAQ speed ladder drills
one-ins two-ins side shuffle in-in-out-out in-in-out zigzag ali shuffle
SAQ cone drills
5-10-5 drill
T-drill
box drill
L.E.F.T. drill (lower extremity functional test)
how can agility prevent injuries
enhancing ability to control eccentric force
improving structural integrity of connecting tissue
agility training
fun way to burn calories; challenge in multiple planes of motion
list some SAQ training benefits
enhances athletic performance
increases calories burned
can be adopted in all fitness levels
prevents injurys
