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Strength and Conditioning > SAQ training for performance > Flashcards

SAQ training for performance Flashcards

1
Q

Define speed

A

Change in distance/time

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2
Q

Define acceleration

A

Rate of change in velocity/time - reach high velocity in short time

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3
Q

Define reaction time

A

Ability to react to a stimulus

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4
Q

What are the 4 phases of linear speed? and their distances

A
  1. Acceleration - 0 to 40m
  2. Attaining max speed - 10 to 40m
  3. Max speed maintenance - 40 to 100m
  4. Deceleration - 60 to 100m
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5
Q

List 3 differences between pitch and track sprints?

A

Track is fixed distance, pitch is short distance and duration
Track has a longer acceleration phase
Pitch needs repeated sprint endurance whereas track needs speed endurance.

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6
Q

How does speed influence the force velocity curve?

A

Moves it up and right. More force at high velocities.

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7
Q

Define linear speed

A

One direction as fast as possible

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8
Q

What is linear speed a product of?

A

Stride rate x stride length

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9
Q

Where does stride length start and end?

A

Starts at toe-off and ends at heel strike

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10
Q

What factors is stride length determined by?

A

Leg length, leg strength and power, sprint mechanics

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11
Q

How is stride length improved?

A

Increasing the ability to develop explosive forces

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12
Q

What is the optimal stride length?

A

2.3 - 2.5 x leg length

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13
Q

Define stride rate

A

Number of foot contacts per period of time.

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14
Q

As speed increases does stride rate or stride length determine max speed?

A

Stride rate

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15
Q

What distances are elite sprinters able to increase their stride length up to?

A

45m

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16
Q

What distances do novices achieve max stride length?

A

25m

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17
Q

Why is it good that elite sprinters spend 60% time in the air?

A

Less reisitance

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18
Q

at 0-10m what strength and phase of linear speed is used?

A

concentric strength and acceleration

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19
Q

at 10-50m what strength factor is used and what phase?

A

Rate of force development and top speed

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20
Q

What should be worked on to improve the flight phase ?

A

Concentric and eccentric strength of hip flexors

Eccentric strength of knee flexors

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21
Q

What should be worked on to improve the stance phase?

A

Concentric and eccentric strength of hip flexors and ankle plantar flexors
Isometric and explosive strength of knee extensors and ankle plantar flexors

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22
Q

What does the gluteus maximus muscles do in sprinting?

A

Store elastic energy in hip flexion, released in stance phase and hip extension.

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23
Q

What do the quadriceps do in sprinting?

A

Shock absorbers in stance phase and knee extensor

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24
Q

What do the hamstrings do in sprinting?

A

Store elastic energy in hip flexion, released in stance phase

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25
Q

What do the calfs do in sprinting?

A

Shock absorber and deliver peak force in early stance phase.

26
Q

List 3 ways to improve speed

A

Stability strength power training
Specific training
Non-specific training

27
Q

How does strength improve speed?

A

Improves force production

28
Q

How does power improve speed?

A

Improves rate of force production - lot of force in short period

29
Q

How does plyometrics improve speed?

A

Stretch shortening cycle generates muscle force

30
Q

What % improvement was seen with plyometric training on speed?

A

5-10%

31
Q

What loads and bar speeds are effective to be used in resistance training to improve speed?

A

Heavy loads/slow bar

Lighter loads/fast bar

32
Q

What resistance exercise is a popular selection to improve speed?

A

The squat

33
Q

What % improvement in sprint time is seen with resistance training?

A

2-10%

34
Q

What happens to the length of muscle fascicles, CSA, myosin heavy chain isoform and muscle pennation angle from speed training?

A

No change in length of muscle fascicles
Increased CSA and myosin heavy chain
Improved muscle pennation angle.

35
Q

Why is joint mobility and flexibility important in sprinters?

A

Imbalance in strength and flexibility of muscles causes limited ROM.

36
Q

Why is good technique important?

A

Allows for biomechanically advantageous position.

37
Q

Why is the correct technique of sprinting landing with your foot in line with your head?

A

To stop braking

38
Q

What does specialized drills do to the neuromuscular system?

A

places heightened demands on it.

39
Q

How does overspeed drills improve speed?

A

Improves stride rate

Exposure to higher speeds

40
Q

What % improvement is seen on stride rate, stride length and speed increase for overspeed drills?

A

stride rate - 7%
Stride length - 1%
Speed increase - 1 to 3%

41
Q

How does resisted speed drills improve speed?

A

Force development

Improves stride length

42
Q

What % improvement is seen on speed, stride length and acceleration from resisted speed drills?

A

Speed increases - 1 to 4%
Stride length - 1 to 5%
Acceleration - 5%

43
Q

What is the % limit of load for resisted speed drills?

A

no more than 10% of body weight.

44
Q

What is sled training good for?

A

Acceleration

45
Q

Define agility

A

Ability to move rapidly while changing direction in response to a stimulus.

46
Q

list 4 things agility is good for?

A

Reduce risk of injury
Evade other athletes on court
Maintain proper position to catch etc.
Maintain proper position to block or tackle an opponent

47
Q

Define multi-directional speed

A

create speed in any direction

48
Q

What does MDS improve?

A

overall body awareness and control

49
Q

Anticipation is a key component of agility. How is this improved?

A

Pattern recognition and knowledge of situations

50
Q

What are the 8 agility training targets?

A 
Balance
Posture
Foot contact
Arm action 
Reaction
Quickness
Acceleration/deceleration
Targeted movements - mimic
51
Q

Define quickness

A

Executing movement in the briefest amount of time

52
Q

What 3 factors does quickness improve?

A

Reaction time
Decision making time
Time to execute movement response

53
Q

What are the 7 stages of an SAQ training design?

A

Dynamic flex - mechanics(good technique) - innervation - accumulation of potential - explosion - expression of potential - warm down

54
Q

What type of exercises would be in the innervation?

A

ladder drills for quick feet

55
Q

What types of drills would be in the accumulation of potential?

A

Everything in one obstacle

56
Q

What sort of drills would be in the explosion?

A

Resisted/assisted sprints

57
Q

What duration would an SAQ training session be?

A

45-60 mins

58
Q

What frequency would an SAQ session be?

A

1-3 days a week

59
Q

Volume for SAQ?

A

1-3 sets for drills and dynamic

3-5 sets for sprint and agility

60
Q

How much rest between sets for SAQ?

A

1-3 mins

61
Q

How much improvement has been seen in 5 m speeds?

A

7-9%

62
Q

How much improvement has been seen in 10 and 15m speed?

A

4-10%

Strength and Conditioning (16 decks)

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