SAQ training for performance

Question 1

Define speed

Answer 1

Change in distance/time

Question 2

Define acceleration

Answer 2

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

Question 3

Define reaction time

Answer 3

Ability to react to a stimulus

Question 4

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

Answer 4

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

Question 5

List 3 differences between pitch and track sprints?

Answer 5

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.

Question 6

How does speed influence the force velocity curve?

Answer 6

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

Question 7

Define linear speed

Answer 7

One direction as fast as possible

Question 8

What is linear speed a product of?

Answer 8

Stride rate x stride length

Question 9

Where does stride length start and end?

Answer 9

Starts at toe-off and ends at heel strike

Question 10

What factors is stride length determined by?

Answer 10

Leg length, leg strength and power, sprint mechanics

Question 11

How is stride length improved?

Answer 11

Increasing the ability to develop explosive forces

Question 12

What is the optimal stride length?

Answer 12

2.3 - 2.5 x leg length

Question 13

Define stride rate

Answer 13

Number of foot contacts per period of time.

Question 14

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

Answer 14

Stride rate

Question 15

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

Answer 15

45m

Question 16

What distances do novices achieve max stride length?

Answer 16

25m

Question 17

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

Answer 17

Less reisitance

Question 18

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

Answer 18

concentric strength and acceleration

Question 19

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

Answer 19

Rate of force development and top speed

Question 20

What should be worked on to improve the flight phase ?

Answer 20

Concentric and eccentric strength of hip flexors

Eccentric strength of knee flexors

Question 21

What should be worked on to improve the stance phase?

Answer 21

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

Question 22

What does the gluteus maximus muscles do in sprinting?

Answer 22

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

Question 23

What do the quadriceps do in sprinting?

Answer 23

Shock absorbers in stance phase and knee extensor

Question 24

What do the hamstrings do in sprinting?

Answer 24

Store elastic energy in hip flexion, released in stance phase

Question 25

What do the calfs do in sprinting?

Answer 25

Shock absorber and deliver peak force in early stance phase.

Question 26

List 3 ways to improve speed

Answer 26

Stability strength power training Specific training Non-specific training

Question 27

How does strength improve speed?

Answer 27

Improves force production

Question 28

How does power improve speed?

Answer 28

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

Question 29

How does plyometrics improve speed?

Answer 29

Stretch shortening cycle generates muscle force

Question 30

What % improvement was seen with plyometric training on speed?

Answer 30

5-10%

Question 31

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

Answer 31

Heavy loads/slow bar | Lighter loads/fast bar

Question 32

What resistance exercise is a popular selection to improve speed?

Answer 32

The squat

Question 33

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

Answer 33

2-10%

Question 34

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

Answer 34

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

Question 35

Why is joint mobility and flexibility important in sprinters?

Answer 35

Imbalance in strength and flexibility of muscles causes limited ROM.

Question 36

Why is good technique important?

Answer 36

Allows for biomechanically advantageous position.

Question 37

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

Answer 37

To stop braking

Question 38

What does specialized drills do to the neuromuscular system?

Answer 38

places heightened demands on it.

Question 39

How does overspeed drills improve speed?

Answer 39

Improves stride rate | Exposure to higher speeds

Question 40

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

Answer 40

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

Question 41

How does resisted speed drills improve speed?

Answer 41

Force development | Improves stride length

Question 42

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

Answer 42

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

Question 43

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

Answer 43

no more than 10% of body weight.

Question 44

What is sled training good for?

Answer 44

Acceleration

Question 45

Define agility

Answer 45

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

Question 46

list 4 things agility is good for?

Answer 46

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

Question 47

Define multi-directional speed

Answer 47

create speed in any direction

Question 48

What does MDS improve?

Answer 48

overall body awareness and control

Question 49

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

Answer 49

Pattern recognition and knowledge of situations

Question 50

What are the 8 agility training targets?

Answer 50

``` Balance Posture Foot contact Arm action Reaction Quickness Acceleration/deceleration Targeted movements - mimic ```

Question 51

Define quickness

Answer 51

Executing movement in the briefest amount of time

Question 52

What 3 factors does quickness improve?

Answer 52

Reaction time Decision making time Time to execute movement response

Question 53

What are the 7 stages of an SAQ training design?

Answer 53

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

Question 54

What type of exercises would be in the innervation?

Answer 54

ladder drills for quick feet

Question 55

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

Answer 55

Everything in one obstacle

Question 56

What sort of drills would be in the explosion?

Answer 56

Resisted/assisted sprints

Question 57

What duration would an SAQ training session be?

Answer 57

45-60 mins

Question 58

What frequency would an SAQ session be?

Answer 58

1-3 days a week

Question 59

Volume for SAQ?

Answer 59

1-3 sets for drills and dynamic | 3-5 sets for sprint and agility

Question 60

How much rest between sets for SAQ?

Answer 60

1-3 mins

Question 61

How much improvement has been seen in 5 m speeds?

Answer 61

7-9%

Question 62

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

Answer 62

4-10%