Speed, Agility, and Quickness Training

Question 1

The ability to move to the body in one intended direction as fast as possible

Answer 1

Speed

Question 2

Stride Rate

Answer 2

is the number of strides taken in a given amount of time

Question 3

Stride Length

Answer 3

is the distance covered in one stride, during running.

Question 4

Frontside mechanics is the emphasis on triple flexion of the front leg (4)

Answer 4

ankle dorsiflexion
knee flexion
hip flexion
neutral lumbar spine

Question 5

Improved frontside mechanics is associated with better _, less _ _, and increased _ _ _.

Answer 5

stability
braking force
forward driving forces

Question 6

Improved backside mechanics are associated with a stronger _ _, including hip-knee _, gluteal _, and backside arm _.

Answer 6

push phase
extension
contraction
drive

Question 7

The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.

Answer 7

Agility

Question 8

6 benefits to doing agility training

Answer 8

enhance eccentric neuromuscular coordination
dynamic flexibility
dynamic postural control
functional core
strength
proprioception

Question 9

The ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions during functional activities

Answer 9

quickness

Question 10

Kinetic Chain Checkpoints during running movements. Body Position: Foot/ankle complex

Answer 10

the foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground

Question 11

Kinetic Chain Checkpoints during running movements. Body Position: Knee complex

Answer 11

The knees must remain straight ahead

Question 12

Kinetic Chain Checkpoints during running movements. Body Position: LPHC

Answer 12

The body should have a slight lean during acceleration

Question 13

Kinetic Chain Checkpoints during running movements. Body Position: Head

Answer 13

The head should remain in line with the LPHC, and the LPHC should be in line with the legs

Question 14

What is SAQ

Answer 14

Speed, Agility, and Quickness

Question 15

What are 3 benefits of doing SAQ programs with youth

Answer 15

Decreases likelihood of athletic injury
Increases likelihood of exercise participation later in life
Improves physical fitness

Question 16

What are 2 examples of SAQ drills for youth

Answer 16

Red light Green light

Follow the snake

Question 17

_ intensity, _duration programs have been found to match or surpass results for various metabolic adaptations when compared with _ intensity, _duration.

Answer 17

High, short

Moderate, Long

Question 18

When designing SAQ programs for weight loss, the primary focus is to keep the _ _ _ to increase _ _ and _ _

Answer 18

heart rate elevated
fat oxidation
caloric expenditure

Question 19

The primary function of SAQ training in seniors is to prevent age related decreases in (3)

Answer 19

bone density
coordinative ability
muscular power

Question 20

What has SAQ training been found to slow down or potentially reverse in seniors? (2)

Answer 20

osteopenia and osteoporosis

Question 21

SAQ Speed Ladder Drills (6)

Answer 21

one-ins
two-ins
side shuffle
in-in out-out
in-in-out (zig zag)
ali shuffle

Question 22

SAQ Cone drills (5)

Answer 22

5-10-5 Drill
modified box drill
T-drill
box drill
L.E.F.T. Drill

Question 23

SAQ Training Program Design
OPT Level Stabilization
Phase
Sets
Reps
Rest

Answer 23

Phase 1
Sets 1-2
Reps 2-3 each
Rest 0-60s

Question 24

Stabilization SAQ Exercise (OPT Model)

Answer 24

4-6 drills with limited horizontal inertia and unpredictability such as cone shuffles and agility ladder drills

Question 25

SAQ Training Program Design
OPT Level Strength
Phase
Sets
Reps
Rest

Answer 25

Phase 2, 3, 4
Sets 3-4
Reps 3-5 each
Rest 0-60s

Question 26

Strength SAQ Training Program Design (OPT Model)

Answer 26

6-8 drills allowing greater horizontal inertia, but limited unpredictability such as 5-10-5, T-Drill, Box Drill, stand up to figure 8

Question 27

SAQ Training Program Design
OPT Level Power
Phase
Sets
Reps
Rest

Answer 27

Phase 5
Sets 3-5
Reps 3-5 each
Rest 0-90s

Question 28

Power SAQ Training Program Design (OPT Model)

Answer 28

6-10 drills allowing maximal horizontal inertia and unpredictability such as modified box drill, partner mirror drill, and timed drills

Question 29

Exert high force quickly as opposed to building momentum

Answer 29

speed strength

Question 30

Maintaining constant speed over 6s

reach top speed with each sprint interval

Answer 30

speed endurance

Question 31

Backside mechanics is the emphasis on triple extension of the back leg

Answer 31

Ankle plantarflexion
knee extension
hip extension
neutral lumbar spine

Question 32

Requires high levels of neuromuscular efficiency and can also help to prevent injury

Answer 32

agility

Question 33

Agility Technique (4)

Answer 33

Head stays between shoulders
Eyes lead
Abs tight
Hips and knees bent

Question 34

The high-intensity, short bouts of SAQ drills make them a valid choice for interval training modalities with appropriate _ _

Answer 34

nonathletic populations

Question 35

SAQ training for seniors aids in (4)

Answer 35

the prevention of injury
increase in the quality of life
movement confidence
deceased likelihood of falling or other movement related injury

Question 36

SAQ drills and programming to help stride length (2)

Answer 36

running uphill

running with a sled or bungee harness

Question 37

SAQ drills and programming to help train stride frequency (2)

Answer 37

set treadmill at faster pace
(increase speed by no more than 2-3 mph)
running/sprinting down a shallow hill between 3 and 5 degrees.

Question 38

Agility and quickness drills (5)

Answer 38

ladder drills
barrier drills
moving target
T-drill
line drill (suicides)