Speed, Agility, Quickness
Speed is the product of what two variables?
A. Quickness and agility
B. Power and time
C. Stride rate and stride length
D. Acceleration and deceleration
C. Stride rate and stride length
• Speed is the product of stride rate and stride length.
From the choices provided, what would be most recommended for SAQ drills per session with beginner clients?
A. 4 to 6 drills
B. 1 or 2 drills
C. 7 to 9 drills
D. 9 or 10 drills
A. 4 to 6 drills
• Four to six drills is recommended for beginning clients. (These are only meant to be suggestions and should be gauged on the total volume of training for all the workout’s components, including cardio, core, balance, plyometric, and resistance training.)
You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete?
A. 1 or 2 drills per workout
B. 2 or 3 drills per workout
C. 9 or 10 drills per workout
D. 4 to 8 drills per workout
D. 4 to 8 drills per workout
• Four to eight drills would be the most recommended choice for a youth athlete.
To enable weight-loss clients to perform SAQ exercises at a high intensity in a variety of movements, what can fitness professionals create?
A. Eight to 10 repetitions of each drill is more than the recommended number for youth athletes.
B. Long continuous runs
C. Heart rate cardio
D. Steady-state treadmill workouts
A. Eight to 10 repetitions of each drill is more than the recommended number for youth athletes.
• Performing small circuits using a variety of SAQ drills is very helpful for weight-loss clients.
How is osteopenia best described?
A. A disease characterized by low bone density.
B. An age-related loss of muscle mass resulting in weakness and frailty in older adults.
C. The loss of bone density related to the aging process.
D. A bone weakness disease caused by vitamin D deficiency.
C. The loss of bone density related to the aging process.
• Osteopenia is a decrease in bone density with age and is a precursor to osteoporosis.
What is the ability to move the body in one direction as fast as possible?
A. Speed
B. Quickness
C. Agility
D. Power
A. Speed
• Speed involves movement in one direction as fast as possible.
Which form of SAQ training is characterized by the ability to start, stop, and change direction in response to a signal or stimulus quickly while maintaining postural control?
A. Agility
B. Speed
C. Quickness
D. Stride rate
A. Agility
• Agility requires the ability to sprint in multiple directions (running and cutting) while maintaining postural control, and it oftentimes requires reacting to a stimulus.
How many repetitions of each SAQ drill is appropriate for youth athletes?
A. 1 or 2 reps
B. 6 to 8 reps
C. 3 to 5 reps
D. 8 to 10 reps
C. 3 to 5 reps
• Three to five reps would be the most recommended choice for a youth athlete.
What is the recommended number of SAQ sessions per week for weight-loss clients?
A. 0 sessions per week
B. 3 or 4 sessions per week
C. 1 or 2 sessions per week
D. 5 to 7 sessions per week
C. 1 or 2 sessions per week
• One or two SAQ sessions per week is optimal for weight-loss clients.
What is osteoporosis?
A. An age-related loss of muscle mass resulting in weakness and frailty in older adults
B. Lower than normal bone density
C. Chronic inflammation of the joints
D. A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile
D. A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile
• A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile
What is defined as the ability to react and change body position with maximal force production, in all planes of motion, and from all body positions?
A. Quickness
B. Speed
C. Agility
D. Strength
A. Quickness
• Quickness involves a rapid response to a stimulus and the ability to change the direction of the body movement according to that stimulus.
Which component of SAQ involves the ability to react to a stimulus (i.e., reaction time) and appropriately change the motion of the body in response to that stimulus (such as hitting a baseball)?
A. Speed
B. Quickness
C. Agility
D. Stride rate
B. Quickness
• Quickness is 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 dynamic activities.
SAQ programs for youth have been found to decrease what?
A. Strength
B. Power
C. Athletic injuries
D. Sports participation
C. Athletic injuries
• SAQ training can help reduce injuries in sports.
You have a client seeking weight loss. What range of sets is most appropriate for SAQ drills?
A. 1 or 2 sets
B. 3 or 4 sets
C. 5 or 6 sets
D. 7 to 8 sets
B. 3 or 4 sets
• Three or four sets per drill is optimal for weight-loss clients.
Initially, how many sets of SAQ drills are recommended for older adults?
A. 3 or 4 sets
B. 5 or 6 sets
C. 6 to 8 sets
D. 1 or 2 sets
D. 1 or 2 sets
• Initially, low volume is sufficient to improve fitness in older adults.
Which of the following is a component of quickness training?
A. Acceleration
B. Assessment of visual stimuli
C. Stride rate
D. Speed
B. Assessment of visual stimuli
• Reacting to outside stimuli like visual, auditory, and kinesthetic stimuli are all important components of quickness training.
You have a youth client. What training frequency is most recommended for a young athlete performing SAQ?
A. 0 times per week
B. 4 or 5 times per week
C. 1 to 3 times per week
D. 5 to 7 times per week
C. 1 to 3 times per week
• One to three times per week would be most recommended for a youth athlete’s SAQ training frequency.
How much rest should be given between each repetition of an SAQ exercise for young athletes?
A. Less than 15 seconds
B. 60 to 90 seconds
C. 90 to 120 seconds
D. 15 to 60 seconds
D. 15 to 60 seconds
• A rest period of 15 to 60 seconds would be the most recommended choice for a youth athlete.
You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?
A. 3 to 5 reps
B. 1 or 2 reps
C. 6 to 8 reps
D. 8 to 10 reps
A. 3 to 5 reps
• Three to five reps is optimal for weight-loss clients.
SAQ training among seniors may help prevent which of the following conditions?
A. Arthritis
B. There is no evidence to show that SAQ programs for seniors may prevent this condition.
C. Lung cancer
D. Osteopenia
D. Osteopenia
• SAQ training can prevent the loss of bone mineral density as we age.
Which of the following is a component of agility training?
A. Deceleration
B. Agility training is primarily made up of both acceleration and deceleration.
C. Stride rate
D. Reaction
A. Deceleration
• Agility training is primarily made up of both acceleration and deceleration.
What is the most appropriate SAQ program design for a beginner adult who is apparently healthy?
A. 6 to 8 drills allowing greater horizontal inertia but limited unpredictability, such as 5-10-5, T-drill, box drill, and stand-up to figure 8
B. 4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills
C. 6 to 10 drills allowing maximal inertia and unpredictability, such as modified box drill, partner mirror drill, and timed drills
D. 10 to 12 drills allowing maximal inertia and unpredictability, such as modified box drill, partner mirror drill, and timed drills
B. 4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills
• For a beginner SAQ program design for an apparently healthy adult, it would be suggested to complete 4 to 6 drills with limited inertia and unpredictability.
With SAQ training, what is the recommended number of sets of each drill for young athletes to perform?
A. 0 sets
B. 1 to 4 sets
C. 5 or 6 sets
D. 7 to 9 sets
B. 1 to 4 sets
• One to four sets would be the most recommended choice for a youth athlete.
You have a client seeking weight loss. What is the most appropriate amount of rest recommended between each repetition of an SAQ exercise?
A. 15 to 60 seconds
B. 0 to 15 seconds
C. 60 to 90 seconds
D. 90 to 120 seconds
A. 15 to 60 seconds
• Fifteen to 60 seconds is the optimal amount of rest for weight-loss clients.
Which statement accurately describes the physical benefits of SAQ training?
A. SAQ training decreases the risk of cancer.
B. SAQ training decreases the risk of osteopenia.
C. There is no evidence to support this adaptation.
D. SAQ training increases LDL cholesterol.
B. SAQ training decreases the risk of osteopenia.
• SAQ training decreases the risk of osteopenia.