fbpx

NASM 6th Edition chapter 12 – Speed, Agility and Quickness Training

Post Content

    NASM study guide chapter 12

    Pick up the NASM CPT here and save 25% with my personal code PTP25. Head back to the NASM practice test/study guide homepage here.

    I recommend checking out the team over at Trainer Academy. They produce the best NASM study materials, will reduce your study time by 50% and even provided an exam pass guarantee. To learn more about them, check out my full Trainer Academy review here.

    Get the NASM exam cheat sheet for free here. Courtesy of Trainer Academy.

    Post Content

      Chapter 12 NASM Study guide

      Important definitions to know

      Speed: This is the velocity of a person going straight ahead.

      Quickness: This is the ability of a person to react without hesitating.

      Agility: This demands a high level of neuromuscular efficiency in order to keep one’s center of gravity. Whereas speed focuses on one’s movement in one single plane, agility focuses on multiple planes. Requires constant deceleration and acceleration.

      Backside mechanics: This is the correct alignment of the of the rear leg and pelvis while sprinting. It includes a neutral pelvis, hip extension, knee extension, and ankle plantarflexion.

      Exclusive PTP Offers

      Gold Standard Cert
      Save 25%
      Most Popular Cert
      3 Certs for 1
      Online Trainer Course
      50% off
      Best Study Materials
      See MVP discount
      Our Elite Career Course
      $100 Off
      The Top PT Software
      Get Free Trial

      Front side mechanics: This is the correct alignment of the leading leg and pelvis while sprinting. It includes a neutral pelvis, hip flexion, knee flexion, and ankle dorsiflexion.

      Stride length: This is the exact distance covered for each stride taken. A lower stride length equals a higher stride rate, and vice versa as well.

      Stride rate: This is how many strides a person takes in a given distance ran.

      Speed: stride length x stride rate

      Running movements: Checkpoints of the kinetic chain

      1. That the ankle is directed straight ahead and that landing on one’s heel is the priority. You should be avoiding supination and pronation during running.
      2. One’s knees should be in alignment with their second and third toe. Avoid abduction and adduction.
      3. One’s hips should be neutral at maximum running speeds. Excessive lower back arcing should be avoided.
      4. One’s head should be facing straightforward avoiding a forward head position.

      OPT speed, agility and quickness program design

      Stabilization phase: These exercises consist of many sagittal plane movements. They are done for 1 to 2 sets with 2 to 3 repetitions and a 0 to 60-second rest. Some exercises include cone shuffles and agility ladder drills.

      Strength phase: The strength phase includes more frontal plane movements with 3 to 4 sets, 3 to 5 repetitions with a 0 to 60 second rest time. Some exercises include box drill and 5-10-5 T-drill.

      Power phase: The strength phase includes all of the planes of motion and includes maximal effort. These are done for 3 to 5 sets, 3 to 5 repetitions and 0 to 90 seconds of rest time. Some exercises include modified box drill and partner mirror drill.

      If you want additional study materials, check out the team over at Trainer Academy. They have incredible study materials for NASM And I have a special limited-time discount for my readers. I also suggest you check out my review on Trainer Academy here.

      NASM 6th Edition chapter 12 - Speed, Agility and Quickness Training 1
      NASM 6th Edition chapter 12 - Speed, Agility and Quickness Training 2
      NASM 6th Edition chapter 12 - Speed, Agility and Quickness Training 3

      Chapter 12 NASM quiz

      Quiz Answer Key


      Q1:  What does SAQ stand for?
      A1:   Speed, agility and quickness

      Q2:  Speed is a result of:
      A2:  Stride length x Stride rate

      Q3:  Running movements: Checkpoints of the kinetic chain include all of the following except:
      A3:  One’s head should be facing downward

      Q4:  The Stabilization phase of SAQ training includes:
      A4:   1-2 sets

      Q5:  And example of a power phase exercise for SAQ training is:
      A5:  partner mirror drill

      NASM flashcards for chapter 12

      NASM 6th Edition chapter 12 - Speed, Agility and Quickness Training 3

      About The Author

      2 thoughts on “NASM 6th Edition chapter 12 – Speed, Agility and Quickness Training”

      1. I’ve been studying for what feels like forever! Coming from no fitness background except for falling in love with the Orangetheory brand I work for, NASM was very intimidating. I am reviewing for my exam and just as I was feeling overwhelmed, I found your site! Thank you so much for connecting the smaller things for me that just weren’t clicking. You’re a fantastic teacher. Super grateful. God bless!

        1. Hey Alysha,
          Thanks for the awesome comments. I tried to produce the best content and study materials that I can for you guys so that you have the best chance of passing the exams. Good luck with all the studying and you will become a personal trainer in no time!

      Leave a Comment

      Your email address will not be published. Required fields are marked *

      Save $100 On The NASM MVP Study System

      Get The Sectret Cheat Sheet For The ACSM Exam

      18749

      Get the top 5 Tips for Passing the ACE CPT

      18749

      Get the top 5 Tips for Passing the NASM CPT

      18749

      Get The Sectret Cheat Sheet For The NASM Exam

      18749

      Get The Sectret Cheat Sheet For The NSCA CPT Exam

      18749

      Get The Sectret Cheat Sheet For The ACE Exam

      18749

      Get The Sectret Cheat Sheet For The CSCS Exam

      18749

      Get The Sectret Cheat Sheet For The NASM Exam

      18749

      Get The Sectret Cheat Sheet For The ISSA Exam

      18749
      Scroll to Top