speed agility and endurance Flashcards

1
Q

what is speed?

A

the ability to achieve a high velocity with unloaded or lightly loaded limb

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2
Q

what is velocity?

A

change in distance / change in time

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3
Q

the ability to decelerate, change direction and accelerate.

A

agility

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4
Q

speed endurance

A

the ability to maintain speed after the acceleration phase

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5
Q

what is a typical acceleration phase?

A

first 45 yards

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6
Q

what is power?

A

strength expressed rapidly or work done over time

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7
Q

there is a _________ relationship between power and _________

A

inverse; force

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8
Q

a person with a lot of strength and a person with a lot of power can achieve the same maximum speed but….

A

the person with more power will reach that speed faster

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9
Q

describe the power continuum

A
speed
speed-strength
explosive power
strength-speed
strength
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10
Q

speed-strength

A

Ability to accelerate the body and achieve a high velocity in a horizontal fashion unencumbered by opponents.

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11
Q

explosive power

A

ability to generate power in a vertical direction (jump)

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12
Q

strength-speed

A

Ability to move a heavier implement or an opponent or a rapid movement with more than just body weight

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13
Q

strength

A

Movement against a maximal or near maximal resistance

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14
Q

describe the steps to a needs analysis (with regards to speed/power/strength)

A

1) Watch the sport at the level of athlete that you will work with. Use video recording.
2) Examine the number of jumps, sprints, etc.
3) Determine the relative percent of the sporting event is spent at each specific point on the continuum.
4) Build your profile.
5) Stick to the plan.

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15
Q

no contact with the ground- occurs only while running

A

flight phase

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16
Q

running speed is an interaction of what?

A

stride frequency (SF) and stride length (SL)

17
Q

describe the relationship of stride frequency and increasing velocity

A

SF is important for increases in velocity at higher speeds

18
Q

describe the relationship of stride length and increasing velocity

A

SL is important for increases in velocity at lower speeds or early increases

19
Q

describe the acceleration phase

A

most explosive. strength training effects this phase the most. relatively longer contact time to maximize force production

20
Q

why is it important to lean forward at the beginning of the acceleration phase?

A

greater horizontal propulsion. (smaller vertical force vector and greater horizontal force vector)

21
Q

when do you direct force vectors vertically?

A

during braking

22
Q

what three joints do you extent simultaneously during sprinting?

A

hip, knee, and ankle

23
Q

what is characteristic of the deceleration phase?

A

decreased stride frequency and increased contact time

24
Q

what is weighted sprinting good for?

A

improving acceleration phase

25
Q

what is the purpose of assisted sprinting?

A

increase SF, SL and decreases contact time

26
Q

what is the main objective of agility training?

A

improve rate of force production or power

27
Q

describe agility techniques

A
  • neutral head position
  • eyes focused ahead or at target
  • explosive arm movements
28
Q

athletes should be able to run full speed and stop within ___ steps

A

7

29
Q

what should be implemented in the conditioning phase of agility training?

A

endurance in low intensity drills; proper technique

30
Q

what should be implemented pre-season for agility training?

A

near maximal to maximal drills- emphasize speed performance

31
Q

what should be implemented in-season for agility training?

A

Perform maximal speed, agility, and speed-endurance drills 1 d/wk

32
Q

form for good agility includes

A

low center of gravity, wide base, chest up, vertical line through center of gravity and body center to ground

33
Q

in the context of agility training, what is considered a rep?

A

one complete execution of a drill