Speed, Agility & Dexterity Flashcards
What is speed and how is it related to velocity?
Speed is the rate of distance covered. Velocity is the rate of displacement. Speed asks how fast and does not consider mass or momentum
What are some quantitative approaches to measuring speed?
- Timing is the most important consideration.
- Speed can be analyzed from video (time-consuming).
- Hand timing is common, easy, and simple, but its reliability can be questionable depending on the tester and protocols.
- Laser or electronic timing is very reliable and accurate, although more expensive and susceptible to bright lights; its validity is dependent on the individual’s reaction time
What are the typical phases of a sprint and what are key aspects of each?
- START: Involves reaction time, balance, and quickness.
- ACCELERATION: Characterized by initial rapid changes in velocity. Elite sprinters reach maximum velocity around 70-80m into the race. Distance matters for acceleration, as seen in comparisons (e.g., Johnson’s acceleration over ~8 seconds vs. Bailey’s ~6 seconds).
- MAX VELOCITY: The highest speed achieved.
- DECELERATION: The drop-off in velocity at the end. In sport, the outcome is typically reported as time, which equates to average velocity. The “sweet spot” for assessing speed might be around 40m, although this may be sport-specific
Describe the 40 Yard Dash and its significance
The 40 Yard Dash is probably the most famous assessment of speed. It involves starting from a standstill and sprinting toward the finish as fast as possible. The NFL protocol includes a 3-point stance, starting on their own time, and laser timing. Athletes must wear game-legal cleats and perform the test on turf. The NSCA text outlines similar protocols with slight variations in distance. A flying start variation takes out reaction time but allows for the assessment of peak velocity and deceleration
What is a Flying Sprint Test and what does it assess?
A Flying Sprint Test can be used to more accurately measure an individual’s Vmax. The setup is similar to a regular sprint but includes a run-in zone where the individual should reach maximum velocity before the first timer. This test may still be influenced by deceleration (alactic capacity)
Why is it important to consider distance when assessing speed, and what is the “sweet spot”?
Distance matters because different distances will emphasize different aspects of speed (e.g., acceleration vs. max velocity vs. deceleration). The “sweet spot” for assessing overall speed is suggested to be around 40m, although this might be sport-specific
What are some general considerations when assessing speed?
- Always ask why you are testing, specifically why acceleration and maximal velocity are important for the group you are working with and when maximal velocity occurs in their sport.
- Considerations include stance and surface, as well as footwear.
- The environment can be influential; always note the wind (+/-), and legal winds are +/- 2.0 m/s. Wind can threaten reliability.
- Rest intervals should be long and high quality, approximately ~1 minute for every 10m covered.
- Differentiate between reactive vs. self-starting tests, as reactive times will be slower
Define agility and its key characteristics.
Agility is the ability to accelerate, decelerate, and change direction quickly while maintaining good body control. It is closely related to dynamic balance and includes whole body coordination. Agility is a component of most sports and directly related to sport performance. Sports rarely involve only straight-ahead movement, requiring changes of direction from various postural alignments. Agility is multifactorial, including physical, cognitive, and technical components
What is coordination?
Coordination is a movement that is well-timed, smooth, and efficient with respect to the intended goal.
Describe the 5-10-5 / Pro-Agility Test.
The 5-10-5 or Pro-Agility Test involves:
1. Starting facing forward.
2. Forward running 5 yards.
3. Forward running 10 yards in the opposite direction.
4. Forward running 5 yards back to the start. T
This test assesses the ability to change direction on either side
Describe the T-Test Agility Test
The T-Test Agility Test involves:
1. Forward running 10 yards.
2. Left shuffle 5 yards, touching the cone with the outside hand.
3. Right shuffle 10 yards, touching the cone with the outside hand.
4. Left shuffle 5 yards, touching the cone with the outside hand.
5. Backwards running 10 yards to the starting point.
All movements are performed forward facing, and the course has 4 changes in direction
Describe the Illinois Agility Test
The Illinois Agility Test involves a time start sequence, starting by lying on the front (head to the start line) with hands by shoulders. The individual pushes up and runs forward through the course without knocking the cones over. The course includes 3 direction changes and 6 “weaves” around cones
What is the Alberta Police Readiness Evaluation for Police (A-PREP) and the Tire Run Test?
The A-PREP is an example of an agility test developed for specific job-related activities, in this case, for police. The Tire Run Test was part of A-PREP and tested “footwork” by requiring a run with high knees through tires as quickly as possible to avoid tripping (timed). It has been replaced with ladder drills
Describe the Hexagon Agility Test
The Hexagon Agility Test assesses “footwork” without necessarily incorporating running. Using two feet, the individual jumps in and out of a hexagon without touching the lines. Three full revolutions should be completed, testing both clockwise and counter-clockwise directions. This test is more important for court sports like volleyball and tennis
What are some general considerations regarding the length, modality, and specificity of agility tests?
- Length of time: Ideally, times are relatively short, testing maximal ability within alactic and glycolytic power time frames. Longer durations may be used depending on demands (rare).
- Modality: Movements in the test should match the demands of the sport/activity to improve the validity of the test. Time motion analysis can be a great tool for this.
- Specificity: Consider adding equipment or sport/work components to make the test more specific. Scoring or timing might need adjustment in such cases, ensuring that the individual is still being primarily assessed for agility without being overly burdened
Explain the concepts of “CLOSED” and “OPEN” environments in relation to motor skills and agility tests
Open skills are performed in a dynamic and changing environment with unpredictable stimuli, while closed skills take place in a predictable and static environment. Most agility tests are considered to be “closed”. Most sporting/occupational environments are “open”, which could explain why results from closed agility tests don’t always transfer to real-world performance. To truly assess quickness in open environments, it’s best to bring in an element of instability or an open environment to the testing
Why is agility important for daily living tasks, and what is the Timed Up and Go (TUG) Test?
Agility can be very important for everyday risk avoidance, such as preventing falls. The Timed Up and Go (TUG) Test is used to assess agility in daily living. AHS uses a cut-off of 15 seconds for assessing the risk of falls. Community-dwelling individuals typically have better agility, which helps in avoiding falls and fractures
Define dexterity and provide examples of common tests.
Dexterity typically relates to coordinated hand-movements, considered “agility for the hand”. It is a gross motor skill and can be impaired by issues like moving the whole hand, aging, and neurological problems.
Examples of dexterity tests include:
* Box and Block Test: Move as many blocks (one at a time) in 60 seconds.
* Purdue Peg-Board: Place as many pegs as possible in 30 seconds (assesses fine motor skill)
Define reaction time and explain its significance in sports and agility.
Reaction time is the time taken to detect and respond to a stimulus. In many sports, reaction time and hand-eye coordination are closely related. Reaction time is also an important component of agility. The IAAF designates reaction times < 0.100s (100ms) as false starts, indicating that the ability to detect the signal takes longer than that
Describe a simple method for measuring reaction time
A simple method involves:
1. Using a 1-meter long ruler.
2. Having the individual sit with their elbow resting on a table and their wrist extending over the side.
3. Holding the ruler vertically in the air with the zero aligned with the individual’s thumb and index finger.
4. Without warning, releasing the ruler.
5. The individual must catch it as quickly as possible.
6. Record in meters the distance the ruler fell (e.g., 0.31m).
7. Repeat several times (e.g., 10 times) and take the average score.
8. Reaction time (s) is calculated as: t = sqrt ( 2d / g ), where d is the distance in meters and g is the acceleration of gravity (9.8 m/s²)
What factors can affect reaction time?
Multiple factors may affect reaction time, including:
* The validity of the timing method used (e.g., hand timing vs. laser timing).
* Whether the movement is fine motor vs. gross motor.
* The complexity of the movement required.
* Processing time
Summarize the relationship between reaction time, speed, and agility.
Reaction time, speed, and agility are common components of performance-related tasks in sports
