Speed/Agility/Dexterity/Reaction Time Flashcards
Agility:
- ability to accelerate, decelerate and change direction quickly while maintaining good body control
- closely related to dynamic balance
- includes whole body coordination
Coordination:
a movement that is well timed, smooth, and efficient with respect to the intended goal
Agility is a component of most _____ and directly related to ____ _____.
- sports
- sport performance
Sports are rarely performed ____ _____, require change of ____ from a variety of different _____ _____.
- straight ahead
- direction
- postural alignments
Testing agility is broadly performed using ____ ____ ____.
dynamic field tests
Agility tests:
- 40 yard
- 10 yard
- pro-agility (5-10-5)
- t-test
- 3 cone
- Edgren side step
- hexagon
5-10-5 / pro agility test:
- forward movements
- easy
- 3 changes in direction
- can be adapted for travel with a ball, puck, etc.
- 5 yards, 10 yards, 5 yards
T-test agility test:
- forward/sideways and backward movements
- moderate difficulty
- 4 changes in direction
- forward facing for all movements
- run 10 yards forward
- left shuffle 5 yards
- right shuffle 10 yards
- left shuffle 5 yards
- backwards running 10 yards
- cones touched with outside hand at all transitions
Illinois agility test:
- start lying on front (head to the start line) and hands by shoulders
- push up, run forward through course without knocking the cones over
- 3 direction changes; 6 weaves
- 10 meters forward, 5 meters sideways
Tire run test:
- tests footwork
- run with high knees to avoid tripping
- travel as quickly as possible through tires (timed)
Hexagon agility test:
- assess footwork
- using 2 feet jump in and out of the hexagon without touching lines
- complete 3 full revolutions
- should test both clockwise and counter-clockwise
- 2 feet sides for hexagon
How can agility tests be modified to be sports specific (increase validity)?
- wearing equipment
- carrying/dribbling ball
- backwards running
- stick handling
- may require creating your own rating system
Agility tests can be developed for specific job related activities. Ex.:
A-PREP (Alberta- Police Readiness Evaluation for Police)
How is agility used in daily living tasks?
- can be very important for everyday risk avoidance
- ex. timed up and go (TUG) test
Dexterity:
typically related to coordinated hand-movements
2 tests for dexterity:
- box and block test
- purdue peg-board
Box and block test:
- move as many blocks (one at a time) in 60s
- gross motor skill
Purdue peg-board:
- place as many pegs as possible in 30s
- fine motor skill
IAAF designates reaction time ______ as false starts.
< 0.100s (100 ms)
In many sports, _____ _____ and _____ _____ are closely related.
- reaction time
- hand-eye coordination
Reaction time is also an important component of ______.
agility
Ruler test:
- 1m ruler
- sit resting elbow on table
- hold ruler vertically in air with 0 aligned with individual’s thumb and index finger
- release ruler, catch as quick as possible
- record in m the distance the ruler fell
- repeat several times, take average
Multiple factors may affect reaction time, including:
- fine motor vs gross motor
- complexity of movement
- vision, hearing
____ _____, _____, and _____ are common components of performance related tasks (sports).
- reaction time
- speed
- agility
MSK is a broad term relating to the inter-relationship of …. in the context of both health and performance.
- muscular strength
- power
- endurance
- flexibility
Goals of MSK assessments:
- guide/monitor resistance training programs
- to isolate weakness and muscle balance
- assess and reduce risk of injuries and disabilities
- monitor/guide rehab programs
- promote healthy aging and maintenance of functional independence
- maintain back health
Strength:
- ability to voluntarily produce force or torque
- against external resistance
- under specific conditions defined by muscle action, movement velocity and posture
5 components of strength:
- architecture
- history
- joint position
- contraction type
- neural drive
3 parts of strength architecture:
- fibre type
- pennation
- PCSA
2 parts of strength history:
- fatigue
- PAP
3 parts of strength joint position:
- moment arm
- muscle length
- force-length
4 parts of strength contraction type:
- force-velocity
- concentric
- eccentric
- isometric
2 parts of strength neural drive:
- recruitment
- rate coding
Pennation angle:
- pennate muscle structure allows more fibres to exert force
- increase in physiological cross-sectional area (PCSA)
- more force applied for a given anatomical cross sectional area
Strength can be measured at any velocity, but maximal (functional) force output will occur at a ____ velocity or during an _____ contraction.
- low
- isometric
PAP:
- post activation potentiation
- short term increases in maximal force following maximal or near maximal contractions
- may be due to greater CNS drive (increased MU recruitment)
Facilitation effect:
- stretch shortening potentiation
- preloading a muscle (group) with an eccentric contraction enhances the force of a subsequent concentric contraction
Fatigue: decreased ability due to ….
reduced substrate availability
1RM:
the max amount of weight that can be voluntarily lifted once while the muscle shortens (concentric contraction)
1RM is conducted…
- with free weights or machine loading systems
- considered the gold standard for strength
NSCA 1 RM protocol:
- Set 1: 8-10 reps of light load ~ 40-60 % of (estimated 1 RM)
- Set 2: 3-5 reps of higher load ~ 70% of (est.) 1 RM
- Set 3: 2-3 reps of higher load ~ 80-90 % of (est.) 1 RM
- Set 4: Increase load for a 1 RM
- 2nd rep attempted
- Complete additional sets until failure on the 2nd attempt occurs
1 RM protocol considerations:
- accuracy of the weight of bars, collars, plates
- avoid bouncing or rebound effect
- a pause is included (if lowering weight is allowed) and starting position standardized to ensure a concentric-only contraction occurs
- number of lead up sets and reps must be controlled
- ROM, joint angle, posture, grip, timing, time of day must be controlled
Why must the number of lead up sets and reps be controlled when assessing 1RM?
- avoid fatigue and assess readiness to lift heavier loads (avoid injury)
- make sure adequate rest between sets is allowed (~3 min)
Alternative to 1RM testing:
multiple repetitions
Multiple reps is based on ….
a reasonably linear relationship between maximal multiple reps scores and 1RM
Best 1RM predictive power is thought to be between ____ and ____ maximal repeated repetitions.
3 and 10
Multiple repetitions can also quantify strength as a ____ ____ ____:
- total lift score
- multiply the reps (to failure) by the weight to get a total load lifted score
- eg. 100 kg * 10 times = 1000 kg
Isometric strength:
amount of muscle force with no movement
Isometric strength devices include…
- cable tensiometers
- isokinetic dynamometers
- handgrip dynamometer
Isometric strength is the gold standard technique for generating…
maximal absolute strength
Isometric strength protocol considerations:
- body positioning and isolation of movement pattern
- joint angle is critical: may need to determine an isometric strength curve
- standardized warm up: general to specific
- avoid jerking by gradually increasing tension development
- hold maximal contraction for 3 seconds
- repeat the max. 3 times, take best score
Handgrip dynamometer has a moderate correlation with …. in large population.
total upper body strength
Handgrip dynamometer used for early screening of populations to identify those….
at higher risk for physical disability related to low muscle strength
Handgrip dynamometer has cutoff score of ____ kg (minimum level of ____ grip strength). Individuals with scores close to this value are ___x the risk of developing…
- 21.0 kg
- old-age
- 8x
- muscular strength disabilities
Handgrip dynamometer test retest:
- males: r = 0.96 and 0.94 for right and left hands
- females: r = 0.93 and 0.92 for females
Isokinetic strength requires an _____ _____.
isokinetic dynamometer
Isokinetic strength keeps velocity ____ to isolate changes in strength across a _____.
- static
- ROM
Isokinetic strength is useful for identifying ____ ____ due to ____ ____.
- impaired motion
- muscle weakness
Limitations of isokinetic strength tests:
- expensive machines
- device control settings and calibration have to be followed according to the manufacturer
- learning is a factor so familiarization to isokinetic dynamometers is very important
Decline in strength begins at age ____ and progresses at a rate of ____% per decade.
- 45-50
- 12-15%
____% of muscular strength is lost by the ____ decade.
- 25-40%
- 6th or 7th
Large portion of the decreased strength in old age is due to ___ ____.
muscle atrophy
Women tend to have a ____ percentage loss of strength than men.
higher
Strength testing for older adults: assessments:
- 30 sec. arm curl test
- 30 sec chair stand test
30 sec arm curl test is used to assess…
upper body strength related to daily living tasks
30 sec arm curl test protocol:
number of arm curls (8lbs men; 5 lbs women) in 30s
30 sec. arm curl test criterion validity with combined 1 RM for chest upper back and biceps:
r = 0.84, 0.79
30 sec arm curl test test-retest reliability:
r = 0.81
30 sec chair stand test is used to assess…
lower body strength related to daily living tasks
30 sec chair stand test protocol:
number of sit stand repetitions in 30s
30 sec chair stand test criterion validity with respect to 1RM leg press:
r = 0.78, 0.71 for men and women
30 sec chair stand test test-retest reliability:
r = 0.86 and 0.92 for men and women
Muscle balance:
the balance or ratio of strength between agonist and antagonist muscle groups
Muscle balance is usually assessed with…
isokinetic dynamometers in rehab setting but can be done with other strength tests
Muscle balance is important for…
- joint stability
- to avoid injury
Muscle balance: dominant to non-dominant limbs should be….
< 10 to 15% different
