StudyXY
RegisterLog in
Back to AI Flashcard MakerEducation /NASM: Chapter 19 - Speed, Agility, and Quickness Training

NASM: Chapter 19 - Speed, Agility, and Quickness Training

Education29 CardsCreated 20 days ago

This flashcard set defines speed and breaks down its components—stride rate and stride length. It also covers how to improve speed, describes proper sprint mechanics, and explains frontside mechanics for optimal sprinting performance.

PrintEmbedImportReport

Define Speed.

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

  • Product of stride rate and stride length

Tap or swipe ↕ to flip
Swipe ←→Navigate
1/29

Key Terms

Term
Definition

Define Speed.

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

  • Product of stride rate and stride length

What is stride rate? Can it be improved? If so, how?

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

  • Speed can be improved via proper core strength, plyomet...

What is stride length?

The distance covered with each stride during running

Describe proper sprint mechanics.

Proper running mechanics allows the client to maximize force generation through biomechanical efficency, allowing maximal movement velocity to be a...

Describe frontside mechanics.

  • Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pel...

Describe backside mechanics.

  • Proper alignment of the rear leg and pelvis during sprinting, which includes plantarflexion, knee extension, hip extension, and neutral pel...

Log in to view all terms

Related Flashcard Decks

Education

A-LEVEL PE (OCR): PAPER 1 - Preparation and Training Method Part 2

This set of flashcards explains the concept of periodisation in training — the structured division of a training program into macro-, meso-, and micro-cycles. It also outlines tapering and the focus of Preparatory Phase 1, helping athletes optimise performance and recovery throughout the training year.

62 cards
View Deck
Education

A-LEVEL PE (OCR): PAPER 1 - Preparation and Training Method Part 1

This set of flashcards explains the concept of periodisation in training — the structured division of a training program into macro-, meso-, and micro-cycles. It also outlines tapering and the focus of Preparatory Phase 1, helping athletes optimise performance and recovery throughout the training year.

75 cards
View Deck
Education

A-LEVEL PE (OCR): PAPER 3 - Routes to Sporting Excellence in the UK

These flashcards explain the role of UK Sport, an organization funded by the government and National Lottery to develop elite athletes. They cover how UK Sport identifies talent, supports athletes’ lifestyles and coaching, and runs the World Class Programme, which has two stages—Podium for athletes with immediate medal potential and Podium Potential for those aiming for future success.

22 cards
View Deck
Education

A-LEVEL PE (OCR): PAPER 3 - Global sporting events

These flashcards outline the origins and philosophy of the Modern Olympic Games, first established in 1896. They explain the Games’ core aims—to promote physical and moral development, unite athletes worldwide, spread Olympic values, and educate young people to foster peace through healthy international competition.

23 cards
View Deck
Education

A-LEVEL PE (OCR): PAPER 2 - Leadership in Sport

These flashcards explore key aspects of leadership in sport, including the characteristics of an effective leader such as communication, motivation, enthusiasm, and clear vision. They also define emergent leaders—those chosen from within a team—and discuss their advantages, such as relatability and system knowledge, along with the potential disadvantages that may arise.

19 cards
View Deck
Education

A-LEVEL PE (OCR): PAPER 2 - Memory Models

This deck covers key concepts of memory models, including definitions of encoding, storage, retrieval, and more, as outlined in the A-LEVEL PE curriculum.

15 cards
View Deck

Study Tips

  • Press F to enter focus mode for distraction-free studying
  • Review cards regularly to improve retention
  • Try to recall the answer before flipping the card
  • Share this deck with friends to study together
NASM: Chapter 19 - Speed, Agility, and Quickness Training
TermDefinition

Define Speed.

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

  • Product of stride rate and stride length

What is stride rate? Can it be improved? If so, how?

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

  • Speed can be improved via proper core strength, plyometric training, and technique

What is stride length?

The distance covered with each stride during running

Describe proper sprint mechanics.

Proper running mechanics allows the client to maximize force generation through biomechanical efficency, allowing maximal movement velocity to be achieved in the shortest time possible.

Describe frontside mechanics.

  • Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis (triple flexion of ankle, knee, and hip in appropriate synchrony)

  • Associated with better stability, less braking forces, and increase forward driving forces

Describe backside mechanics.

  • Proper alignment of the rear leg and pelvis during sprinting, which includes plantarflexion, knee extension, hip extension, and neutral pelvis (triple extension of ankle, knee, and hip in appropriate syncrony).

  • Associated with strong push phase, including hip-knee extension, gluteal contraction, and backside arm drive.

True or false: For both front and backside mechanics, it is essential that the pelvis stay neutral. Explain why.

  • True

- The goal is to facilitate proper range of motion and force production

Define agility.

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

How can one improve stride rate?

With proper core strength, plyometric training, and technique.

Agility requires a high level of ______ _______ to be able to maintain one’s center of gravity over the base of support while changing directions at various speeds.

Neuromuscular efficiency

Define quickness.

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.

Quickness involves the ability to assess _____, ______, or kinesthetic stimuli and to prove appropriate physical response as fast as possible.

  • Visual

- Auditory

How does SAQ training help improve the physical health profile of apparently healthy sedentary adults and those with medical or health limitations?

Increased neuromuscular, biomechanical and physiological demand for SAQ training can aid in 
- Weightloss
- Coordination
- Movement proficiency
- Injury prevention
(When applied safely and effectively)

Why is SAQ training important for children?

  • Children are constantly growing, developing, and maturing until early adulthood

  • They are programmed to develop progressively higher neuromuscular capability in line with their physical and mental maturation

  • Decreases likelihood of athletic injury

  • Increase likelihood or exercise participation later in life

  • Improves physical fitness

List some effective ways of SAQ training for children. Give an exercise example as well.

  • Environment must challenge children’s biological systems

  • Must learn through external measures how to adapt and apply appropriate movement patterns.
    Exercises:

  • Red Light, Green Light

  • Follow the Snake

Front and Backside mechanics work in syncrony to apply _____ to the ground, _____ from a stride cycle, and propel the body _____ effectively.

  • Force

  • Recover

  • Forward

Proper agility training can also help prevent injury by enhancing the body’s ability to effectively control eccentric forces in all planes of motion. How else can it help the prevent injury within the body?

  • Improves structural integrity of the connective tissue

What would be effective SAQ training for weight loss?

  • Interval training (high intensity, short bouts)

What is the primary focus of SAQ training programs for weight loss? How is it achieved?

  • Keep heart rate appropriately elevated to increase fat oxidation and caloric expenditure

  • Small circuit of SAQ exercises

Give an example of an SAQ circuit for weight loss.

Circuit:

  • Jump rope: 30 seconds with various foot patterns

  • Rest 20 seconds

  • Cone Shuffles: 30 seconds

  • Rest 20 seconds

  • Any 3 ladder drills: 30 seconds

List a variety of SAQ drills used for weight loss.

  • 5-10-5 Drill

  • Modified box drill

  • Partner mirror drill

  • Jump rope with various foot patterns

  • Cone shuffles

  • Ladder drills

What is the primary focus of SAQ training programs for seniors?

  • To prevent age-related decreases in bone density, coordinate ability, and muscular power.

List some benefits of SAQ training for seniors

  • Aid in prevention of injury

  • Increases quality of life

  • Minimizes decreases in physiologic, neuromuscular, and biomechanical capacities (age related)

  • Provides movement confidence and proficiency to aid in prevention of falls and maintain activities of daily life

What is osteopenia? How does it affect the body?

  • Loss of bone density

- Increases likelihood for fractures and other acute and chronic skeletal disorders such as osteoporosis

What is sarcopenia?

Age-related loss of skeletal muscle mass

What are some SAQ drills uses for seniors?

  • Varied size cone/hurdle step-overs

| - Stand-up to figure 8

Describe the acute variables for SAQ Program design for the stabilization level.

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

  • Sets: 1-2

  • Reps: 2-3 each

  • Rest: 0-60 seconds

Describe the acute variables for SAQ Program design for the strength level.

  • Exercise: 6-8 drills allowing greater horizontal inertia but limited unpredictability such as the 5-10-5, T-Drill, box drill, stand up to figure 8

  • Sets: 3-4

  • Reps: 3-5 each

  • Rest: 0-60 seconds

Describe the acute variables for SAQ program design for the power level.

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

  • Sets: 3-5

  • Reps: 3-5 each

  • Rest: 0-90 seconds