Chapter 12

Question 1

Speed

Answer 1

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

The product of Stride Rate and Stride Length

Question 2

Stride rate

Answer 2

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

Question 3

Stride length

Answer 3

The distance covered with each stride

Question 4

Frontside mechanics

Answer 4

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

Question 5

Backside mechanics

Answer 5

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

Question 6

Agility

Answer 6

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

Question 7

Quickness

Answer 7

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

Question 8

Examples of SAQ Drills for Youth Population

Answer 8

1. Red Light, Green Light

2. Follow the Snake

Question 9

Examples of SAQ Training for Weight Loss

Answer 9

1. Circuit 1

2. Circuit 2

Question 10

Examples of SAQ Drills of Seniors

Answer 10

1. Varied Size Cone/Hurdle Step-Overs

2. Stand-Up to Figure 8

Question 11

SAQ Program Design per OPT Model

Answer 11

1. Stabilization - Phase 1 - SAQ exercise =
   4-6 Drills with limited horizontal inertia and unpredictability such as Cone Shuffles & Agility Ladder Drills
2. Strength - Phase 2,3,4 - SAQ 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, etc.
3. Power - Phase 5 - SAQ exercise =
   6-10 Drills allowing maximal horizontal inertia and unpredictability such as Modified Box Drill, Partner Mirror Drill, and timed drills