Nasm Essentials Of Personal Fitness Training : Ch 12 : Speed, Agility, & Quickness Training :

Front 1

What is SAQ stand for?

Back 1

Speed, agility, & quickness.

Front 2

The program and component of SAQ training is similar to

Back 2

Plyometric (reactive) training.

Front 3

The term spade simply refers to

Back 3

The speed/velocity of distance covered divided by time.

Hint 3

Straightahead speed.

Front 4

Agility refers to short

Back 4

Bursts of movement that involve change of movement direction, Cadence, or speed.

Front 5

Quickness refers to the ability to

Back 5

React to stimulus & appropriately change the motion of the body.

Front 6

SAQ training allows individuals to enhance their ability to

Back 6

Accelerate, decelerate, & dynamically stabilize their entire body during higher velocity acceleration & deceleration movements in all planes of motion.

Hint 6

Running, cutting, & changing direction.

Front 7

SAQ training may further help the NS to

Back 7

Respond or react more efficiently to demands placed on it.

Enhance muscular recruitment & coordination were performed with correct mechanics.

Front 8

Speed

Back 8

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

Front 9

Stride rate

Back 9

The number of strides taken in a given amount of time or distance.

Front 10

Stride lengthStride rite may be improved with proper

Back 10

The distance covered with each stride.

Front 11

Stride rate may be improved with proper

Back 11

Core strength, plyometric training, & technique.

Front 12

Although certain aspects of speed are a genetic factor, it is

Back 12

A skill that can be learned through an integrated training program (OPT model).

Front 13

Magnitude of movement speed is

Back 13

Relative & population specific.

Front 14

Movement speed should be addressed with a variety of populations, including both apparently healthy individuals & those with chronic condition or functional limitations because of its

Back 14

Implications for power & force production, particularly of the lower limbs.

Front 15

Front side mechanics

Back 15

Proper alignment of the lead leg & pelvis during sprinting, (ankle dorsiflexion, knee flexion, hip flexion, & natural pelvis).

Front 16

Backside mechanics

Back 16

Proper alignment of the back leg and pelvis during sprinting, (ankle plantarflexion, knee extension, hip extension, & natural pelvis).

Front 17

Proper running mechanics allows an individual to maximize

Back 17

Force generation through biomechanical efficiency.

Front 18

Maximal movement velocity can’t be achieved in the shortest time possible when

Back 18

Proper running mechanics are performed.

Front 19

Improved backside mechanics are associated with a

Back 19

Stronger push phase, (hip knee extension, gluteal contraction, and back side arm drive).

Front 20

Front side and backside mechanics work and sinker need to apply

Back 20

Force to the ground, recover from a stride cycle, & propel the body forward effectively.

Front 21

When executing either front side or backside mechanics drills, it is essential that

Back 21

The pelvis stay neutral to facilitate proper ROM & force production.

Front 22

Agility

Back 22

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

Front 23

Agility requires high levels of ___ to be able to maintain one’s ___ over their ___ while changing directions at ___.

Back 23

NM efficiency

COG

Base of support

Various speeds

Front 24

Agility training can enhance

Back 24

Eccentric NM coordination

Dynamic flexibility

Dynamic postural control

Functional core strength

Proprioception

Front 25

Proper agility training can also help prevent injury by enhancing the body’s

Back 25

Ability to effectively controlled eccentric forces in all planes of motion.

Structural integrity of the connective tissue.

Front 26

Kinetic chain checkpoints during running movements :

Back 26

Back (Definition)

Front 27

Quickness (reaction time)

Back 27

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

Front 28

Quickness involves the ability to assess

Back 28

Visual, auditory, or kinesthetic stimuli & to provide the appropriate physical response as fast as possible.

Hint 28

Hitting a baseball

Swerving to avoid a car accident

Front 29

The increased neuromuscular, biomechanical, and physiological demand for SAQ training can aid in

Back 29

Weight loss, coordination, movement proficiency, & injury prevention (when applied safely & effectively).

Front 30

SAQ training should always follow a comprehensive

Back 30

Warm-up protocol

Front 31

For children to continue developing effectively, the environment must

Back 31

Challenge their biologic systems, learning through external measures how to adapt & apply appropriate movement patterns

Front 32

Example SAQ drills for youth populations : red light, green light :

Back 32

Back (Definition)

Front 33

Example SAQ drills for youth populations : follow the snake :

Back 33

Back (Definition)

Front 34

High-intensity, short duration programs have been found to match/surpass Moderate-intensity, long duration results for

Back 34

Functional capacity, muscular power, fat & weight loss, & other metabolic adaptations.

Front 35

Weight loss clients benefit from high-intensity, short bouts of SAQ drills from the increased

Back 35

Exercise intensity & variety of movements offered.

Front 36

When designing SAQ programs for weight loss, the primary focus of the program is to keep

Back 36

The HR elevated to increase fat oxidation & caloric expenditure.

Hint 36

This can be done by creating a small circuit of SAQ exercises.

Front 37

SAQ circuits for weight loss populations :circuit 1 :

Back 37

Back (Definition)

Front 38

SAQ circuits for weight loss populations : circuit 2 :

Back 38

Back (Definition)

Front 39

The primary function of SAQ training in seniors is to prevent

Back 39

Age related bone density, coordinative ability, & muscular power.

Hint 39

Decreases injury

Increases quality-of-life

Front 40

Osteopenia

Back 40

Loss of bone density, is often related to the aging process.

Hint 40

Particularly in women.

Front 41

The loss of bone density increases the likelihood for

Back 41

Bone fractures & other acute chronic skeletal disorders (osteoporosis).

Front 42

What is essential in the senior populations to aid in the prevention of falls & maintain activities of daily life?

Back 42

Movement confidence & proficiency.

Front 43

Sarcopenia

Back 43

Age related loss of skeletal mass, can be detrimental to maintaining functional capacity.

Front 44

When designing a SAQ program for seniors, the personal trainer must take

Back 44

Specialized care in ensuring safety for the participants.

Front 45

SAQ drills for seniors should focus around activities the individual will need for

Back 45

Every day life (standing up from a chair, walking up the stairs, navigating ground obstacles).

Front 46

SAQ drills for seniors : varied sized cone/hurdle step-overs :

Back 46

Back (Definition)

Front 47

SAQ drills for seniors : stand-up to figure 8 :

Back 47

Back (Definition)

Front 48

SAQ programming guidelines are only meant to be

Back 48

Suggestions and should be gauge on the total volume of training for all components (Core, balance, plyometric, & resistance) in a work out.

Front 49

SAQ program design : OPT level, phase(s), SAQ exercise, sets, reps, rest)

Back 49

Back (Definition)

Front 50

SAQ speed ladder drills : one-ins, two-ins, side shuffle, Ali shuffle, in-in-out-out, in-in-out (zigzag) :

Back 50

Back (Definition)

Front 51

SAQ: drills : 5-10-5, modified box drill, T-drill :

Back 51

Back (Definition)

Front 52

SAQ come drills : box drill, L.E.F.T. Drill :

Back 52

Back (Definition)