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52 Cards in this Set
- Front
- Back
- 3rd side (hint)
What is SAQ stand for? |
Speed, agility, & quickness. |
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The program and component of SAQ training is similar to |
Plyometric (reactive) training. |
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The term spade simply refers to |
The speed/velocity of distance covered divided by time. |
Straightahead speed. |
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Agility refers to short |
Bursts of movement that involve change of movement direction, Cadence, or speed. |
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Quickness refers to the ability to |
React to stimulus & appropriately change the motion of the body. |
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SAQ training allows individuals to enhance their ability to |
Accelerate, decelerate, & dynamically stabilize their entire body during higher velocity acceleration & deceleration movements in all planes of motion. |
Running, cutting, & changing direction. |
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SAQ training may further help the NS to |
Respond or react more efficiently to demands placed on it. Enhance muscular recruitment & coordination were performed with correct mechanics. |
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Speed |
The ability to move the body in one attended direction as fast as possible. |
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Stride rate |
The number of strides taken in a given amount of time or distance. |
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Stride lengthStride rite may be improved with proper |
The distance covered with each stride. |
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Stride rate may be improved with proper |
Core strength, plyometric training, & technique. |
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Although certain aspects of speed are a genetic factor, it is |
A skill that can be learned through an integrated training program (OPT model). |
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Magnitude of movement speed is |
Relative & population specific. |
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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 |
Implications for power & force production, particularly of the lower limbs. |
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Front side mechanics |
Proper alignment of the lead leg & pelvis during sprinting, (ankle dorsiflexion, knee flexion, hip flexion, & natural pelvis). |
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Backside mechanics |
Proper alignment of the back leg and pelvis during sprinting, (ankle plantarflexion, knee extension, hip extension, & natural pelvis). |
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Proper running mechanics allows an individual to maximize |
Force generation through biomechanical efficiency. |
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Maximal movement velocity can’t be achieved in the shortest time possible when |
Proper running mechanics are performed. |
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Improved backside mechanics are associated with a |
Stronger push phase, (hip knee extension, gluteal contraction, and back side arm drive). |
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Front side and backside mechanics work and sinker need to apply |
Force to the ground, recover from a stride cycle, & propel the body forward effectively. |
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When executing either front side or backside mechanics drills, it is essential that |
The pelvis stay neutral to facilitate proper ROM & force production. |
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Agility |
The ability to accelerate, decelerate, stabilize, & change direction quickly while maintaining proper posture. |
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Agility requires high levels of ___ to be able to maintain one’s ___ over their ___ while changing directions at ___. |
NM efficiency COG Base of support Various speeds |
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Agility training can enhance |
Eccentric NM coordination Dynamic flexibility Dynamic postural control Functional core strength Proprioception |
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Proper agility training can also help prevent injury by enhancing the body’s |
Ability to effectively controlled eccentric forces in all planes of motion. Structural integrity of the connective tissue. |
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Kinetic chain checkpoints during running movements : |
Back (Definition) |
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Quickness (reaction time) |
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. |
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Quickness involves the ability to assess |
Visual, auditory, or kinesthetic stimuli & to provide the appropriate physical response as fast as possible. |
Hitting a baseball Swerving to avoid a car accident |
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The increased neuromuscular, biomechanical, and physiological demand for SAQ training can aid in |
Weight loss, coordination, movement proficiency, & injury prevention (when applied safely & effectively). |
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SAQ training should always follow a comprehensive |
Warm-up protocol |
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For children to continue developing effectively, the environment must |
Challenge their biologic systems, learning through external measures how to adapt & apply appropriate movement patterns |
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Example SAQ drills for youth populations : red light, green light : |
Back (Definition) |
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Example SAQ drills for youth populations : follow the snake : |
Back (Definition) |
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High-intensity, short duration programs have been found to match/surpass Moderate-intensity, long duration results for |
Functional capacity, muscular power, fat & weight loss, & other metabolic adaptations. |
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Weight loss clients benefit from high-intensity, short bouts of SAQ drills from the increased |
Exercise intensity & variety of movements offered. |
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When designing SAQ programs for weight loss, the primary focus of the program is to keep |
The HR elevated to increase fat oxidation & caloric expenditure. |
This can be done by creating a small circuit of SAQ exercises. |
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SAQ circuits for weight loss populations :circuit 1 : |
Back (Definition) |
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SAQ circuits for weight loss populations : circuit 2 : |
Back (Definition) |
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The primary function of SAQ training in seniors is to prevent |
Age related bone density, coordinative ability, & muscular power. |
Decreases injury Increases quality-of-life |
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Osteopenia |
Loss of bone density, is often related to the aging process. |
Particularly in women. |
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The loss of bone density increases the likelihood for |
Bone fractures & other acute chronic skeletal disorders (osteoporosis). |
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What is essential in the senior populations to aid in the prevention of falls & maintain activities of daily life? |
Movement confidence & proficiency. |
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Sarcopenia |
Age related loss of skeletal mass, can be detrimental to maintaining functional capacity. |
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When designing a SAQ program for seniors, the personal trainer must take |
Specialized care in ensuring safety for the participants. |
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SAQ drills for seniors should focus around activities the individual will need for |
Every day life (standing up from a chair, walking up the stairs, navigating ground obstacles). |
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SAQ drills for seniors : varied sized cone/hurdle step-overs : |
Back (Definition) |
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SAQ drills for seniors : stand-up to figure 8 : |
Back (Definition) |
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SAQ programming guidelines are only meant to be |
Suggestions and should be gauge on the total volume of training for all components (Core, balance, plyometric, & resistance) in a work out. |
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SAQ program design : OPT level, phase(s), SAQ exercise, sets, reps, rest) |
Back (Definition) |
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SAQ speed ladder drills : one-ins, two-ins, side shuffle, Ali shuffle, in-in-out-out, in-in-out (zigzag) : |
Back (Definition) |
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SAQ: drills : 5-10-5, modified box drill, T-drill : |
Back (Definition) |
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SAQ come drills : box drill, L.E.F.T. Drill : |
Back (Definition) |
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