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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.
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
- 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.
- One’s knees should be in alignment with their second and third toe. Avoid abduction and adduction.
- One’s hips should be neutral at maximum running speeds. Excessive lower back arcing should be avoided.
- 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.