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S&C Exam > SAQ Training > Flashcards

SAQ Training Flashcards

1
Q

Speed is..

A

Change in distance over time

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2
Q

Acceleration is..

A

Rate of change of velocity over time

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3
Q

Reaction time..

A

Athletes ability to react to a stimulus

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4
Q

Phases of a linear sprint

A

Acceleration (0-10m)
Attaining max speed (10-40m)
Max speed maintenance (40-100m)
Deceleration (60-100m)

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5
Q

What type of sprint is involved in pitch games..

A

Multiple, 5-20m, <5s

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6
Q

Speed is the accumulation of..

A
  • Reactive ability
  • Rapid force development+ application
  • Effective technique
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7
Q 
Aim of SAQ training is to move the force velocity curve..
A) Right 
B)Down, left 
C)Up, right 
D)Left, up
A

C) Up, right

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8
Q

Linear speed is a production off..

A

Stride rate X Stride length

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9
Q

Stride length is from….too

A

From toe-off to heel strike n same side

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10
Q 
Optimal stride length..
A) 3.0-3.3 X leg length
B) 2.3-2.5 X LL 
C) 1.2-1.5 X LL
D) 2-3 X LL
A

B) 2.3-2.5 X LL

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11
Q 
What determines max speed? 
A) Leg length 
B) How fast you can run 
C) stride frequency 
D) Shoe style
A

C) stride frequency

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12
Q

Elite runners have a higher ground contact time.. TRUE OR FALSE

A

FALSE (0.08 v 0.12 seconds)

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13
Q

The flight phase of a run….

Muscles worked

A

Concentric strength of hip flexors, eccentric strength of hip extensors and knee flexors

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14
Q

Stance phase of run (Muscles)

A

Isometric, eccentric, esplosive strength of knee extensors and ankle plantar flexor

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15
Q

Sprinting muscles

A

Gluteus Maximus
Hamstrings
Quads
Calf

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16
Q

Whats included in Speed training?

1) specific
2) Non- specific

A

Specific ( Technique drills + overspeed/resistance running)

Non- Plyo, Resistance +power training.

17
Q 
Plyometrics can improve sprint times by...
A)20-30%
B) 44-50%
C) 5-10%
D) 1-3%
A

C) 5-10%

18
Q 
RT improves sprint times by.. 
A) 7-11%
B) 2-10% 
C) 30-35% 
D) 23-27%
A

B) 2-10%

19
Q

Muscles changes… Training speed

A

Muscle CSA increased
relative proportion of type 11
increase Myosin
improved pennation angle

20
Q

Movement techniques helps with…

A
  • Increased movement speed
  • Improves optimal chance of force production
  • avoid wasted vertical movement
21
Q

Over speed drills help with…

A

Stride Frequency

Exposure to higher speeds

22
Q

Resisted speed drills helps with…

A

Force development

Stride length

23
Q 
Overspeed training improves stride rate by. 
A)10% 
B)20% 
C)7% 
D) 13%
A

C)7 %

24
Q 
Over speed training improves stride length by.. 
A)10% 
B)30%
C)1%
D)6%
A

C)1 %

25
Q 
Over speed training improves speed by.. 
A) 4-12% 
B)20-24%
C)7-8% 
D) 1-3%
A

D) 1-3%

26
Q 
Resisted training increases speed by.... 
A) 7-11% 
B) 20-30% 
C) 1-4% 
D) 0%
A

C)1-4%

27
Q

Agility…

A

Ability to move rapidly while changing direction in response to a stimuli

28
Q

Multi directional speed (MDS)

A

Create speed in any direction

29
Q

Agility training targets would include….

A 
Balance 
Posture 
Foot contact 
arm action 
Reaction 
Quickness 
acceleration/deceleration 
Target movements
30
Q

Quickness drill example..

A

Bobble balls.

31
Q

SAQ-Manufactures design.

A

1) Dynamic flex
2) Mechanics- correct technique (light ploy/hurdle)
3) innervation (Ladder drills)
4) accumulation of potential (COD, jumps)
5) Explosion (resisted/assisted sprint)
6) Expression of potential (Tag type game)
7) warm down

32
Q 
Duration of SAQ..
A) 1-3hr 
B) 12-30mins
C) 45-60mins 
D)5-10mins
A

C)45-60mins

33
Q

Frequency of SAQ..
A) 4-5 days/WK
B) 1 d/wk
C) 1-3 d/wk

A

C) 1-3 days per week

34
Q 
volume of sets for drills &amp; dynamic
A) 4-5
B)1-3
C)9-12
D)5-10
A

B)1-3

35
Q 
Volume of sets for sprint &amp; agility...
A) 7-11
B)3-5
C)5-10
D)1-2
A

B)3-5

36
Q 
Rest intervals..
A)10mins 
B)0mins 
C)1-3 mins 
D)5mins
A

C)1-3 mins

37
Q

Does SAQ training work??

A

+ 7-9 % improvement in 5-m speed
• + 4-10% improvement in 10 and 15-m speed
• 10-20% better in reactive strength (counter movement and depth jump)

S&C Exam (13 decks)

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