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Introduction to Exercise Science for Fitness Professionals: Speed

Introduction to Exercise Science for Fitness Professionals
Speed
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table of contents
  1. Cover
  2. Title Page
  3. Copyright
  4. Table Of Contents
  5. Attribution and OER Revision Statement
  6. Chapter 1: Body Systems Review
    1. The Cardiovascular System
    2. The Nervous System
    3. Reflexes
    4. The Skeletal System
    5. Divisions of the Skeletal System
    6. Skeletal Muscle
    7. Divisions of the Skeletal Muscles
    8. Describing Motion and Movements
    9. Identify Anatomical Locations
  7. Chapter 2: Biomechanics and Human Movement
    1. The Basics of Biomechanics
    2. Inertia and Momentum
    3. Force
    4. Doing Work
    5. Body Levers
    6. Nervous System Control of Muscle Tension
    7. Muscle Tissue and Motion
  8. Chapter 3: Exercise Metabolism
    1. Introduction to Bioenergetics and Metabolism
    2. Overview of Metabolic Reactions
    3. Metabolic States of the Body
    4. The Cardiorespiratory System and Energy Production
    5. ATP in Living Systems
    6. Types of Muscle Fibers
    7. Exercise and Muscle Performance
    8. Nutrition, Performance, and Recovery
    9. Carbohydrate Metabolism
    10. Protein Metabolism
    11. Lipid Metabolism
  9. Chapter 4: Fitness Principles
    1. What are Physical Activity and Exercise?
    2. The Physical Activity Guidelines for Americans
    3. Components of Health-Related Fitness
    4. Principles of Adaptation and Stress
    5. FITT Principle
    6. Rest, Recovery, and Periodization
    7. Reversibility
    8. Training Volume
    9. Individual Differences
    10. Creating a Successful Fitness Plan
    11. Additional Safety Concerns
    12. Test Your Knowledge
  10. Chapter 5: Flexibility Training Principles
    1. What is Flexibility?
    2. Benefits of Flexibility and Stretching
    3. Improving Range of Motion
    4. Improving Flexibility
    5. Creating an Effective Stretching Program
    6. Assessing Your Flexibility
    7. Test Your Knowledge
  11. Chapter 6: Cardiorespiratory Training Principles
    1. What are the Cardiovascular and Respiratory Systems?
    2. Introduction: The Cardiovascular System
    3. Introduction: The Respiratory System
    4. The Process of Breathing and Respiratory Function
    5. Modifications to Breathing
    6. Changes in the CR System
    7. Measuring Heart Rate
    8. Measuring Intensity
    9. Cardiorespiratory Fitness Assessment
    10. Test Your Knowledge
  12. Chapter 7: Core and Balance Training Principles
    1. Lumbar Spine
    2. Abdomen
    3. The Pelvic Girdle
    4. Creating Movement at the Hip
    5. Balance
    6. Center of Gravity
    7. Supporting the Body
    8. Friction in Joints
    9. Human Stability
    10. Guidelines for Core and Balance Training
  13. Chapter 8: Plyometrics, Speed, Agility, and Quickness Training Principles
    1. Plyometric Exercises
    2. Variables of Plyometric Training
    3. Progressing a Plyometric Program
    4. Speed, Agility, and Quickness
    5. Speed
    6. Agility
    7. Quickness
  14. Chapter 9: Resistance Training Principles
    1. Resistance Exercise Programming
    2. Exercise Order
    3. Types of Resistance Training
    4. Basics of Form during Resistance Training
    5. Resistance Training Systems
    6. Resistance Training Conclusion
    7. Test Your Knowledge
  15. References
  16. Glossary
  17. MARC Record

71

Speed

Amanda Shelton

Speed

During speed based activities we are practicing move the body in one direction as quickly as possible. With speed training, there is no change of direction – you are working on going directly from point A to point B in as little time as possible.

Speed = (stride rate) x (stride length)

We can quantify speed as a relationship between your stride rate (the amount of time between steps you take) and your stride length (the distance between steps). Changes to either one of these variables will have a direct impact on your speed, though there is a point of diminishing returns when it comes to your stride length. For example, if the length is too long the load on the lower body can  change, putting you at risk for injury.

Sprint Mechanics

Women sprinting on an indoor track

“Indoor Track and Field – Bishop Loughlin Games” by Steven Pisano is licensed under CC BY 2.0

When examining proper sprint mechanics, we are looking for the lumbar spine to be in a neutral position along with a distinct patter for the two contralateral lower limbs to follow a specific pattern of movement to maintain optimal form.

Triple Extension

The back leg will be in what we call triple extension. When looking at the image above, you can see that the hip is in extension, the knee is in extension, and the ankle is in plantar flexion.

Triple Flexion

The front leg will be in what we call triple flexion. When looking at the image above, you can see that the hip is in flexion, the knee is in flexion, and the ankle is in dorsiflexion.

The Transition

As the sprint pattern occurs, front leg will extend back while making contact with the ground at the foot and pushing forward into hip extension, knee extension, and ankle plantar flexion as the back leg drives the knee forward with hip flexion, knee flexion, and ankle dorsiflexion. Alternating triple extension and triple flexion on opposing limbs to propel the body forward.

Annotate

Next Chapter
Agility
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Kinesiology, Nutrition, and Fitness

Copyright © 2021

                                by Amanda Shelton

            Introduction to Exercise Science for Fitness Professionals by Amanda Shelton is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.
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