NASM Plyometric & SAQ Training 2 — Questions and Answers
Question 1: In NASM's training system, SAQ stands for:
- Stability, Agility, and Quickness
- Strength, Athleticism, and Quality
- Speed, Agility, and Quickness (Correct answer)
- Stride, Acceleration, and Quality
Correct answer: Speed, Agility, and Quickness
SAQ stands for Speed, Agility, and Quickness — three distinct but interrelated neuromuscular qualities trained to improve athletic and functional performance.
Question 2: Which component of SAQ training is defined as the ability to accelerate, decelerate, stabilize, and change direction quickly?
- Speed
- Quickness
- Agility (Correct answer)
- Reactivity
Correct answer: Agility
Agility encompasses the full movement cycle of acceleration, deceleration, stabilization, and directional change, making it the most complex component of SAQ training.
Question 3: What is the primary neural adaptation that SAQ training targets?
- Increased motor unit recruitment during maximal effort contractions
- Enhanced neuromuscular efficiency and reaction time (Correct answer)
- Greater cross-sectional area of Type I muscle fibers
- Improved mitochondrial density in skeletal muscle
Correct answer: Enhanced neuromuscular efficiency and reaction time
SAQ training primarily improves neuromuscular efficiency and reaction time, enabling the nervous system to rapidly recruit and coordinate muscles in response to movement demands.
Question 4: According to NASM, quickness is BEST defined as:
- Maximum running velocity achieved over a 40-yard sprint
- The ability to react to a stimulus and change body position with maximal rate of force production (Correct answer)
- The capacity to accelerate from a stationary position to maximum speed
- The ability to sustain rapid movement patterns for extended periods
Correct answer: The ability to react to a stimulus and change body position with maximal rate of force production
NASM defines quickness as the ability to react to a stimulus and rapidly change body position, emphasizing the reactive and neuromuscular aspects rather than sustained speed.
Question 5: Which drill is MOST appropriate for developing linear speed mechanics and hip flexor strength?
- Lateral shuffle
- T-drill
- A-skip (Correct answer)
- Ickey shuffle
Correct answer: A-skip
The A-skip drill improves stride mechanics by reinforcing proper hip drive, knee lift, and arm swing patterns, which are foundational to developing efficient linear speed.
Question 6: In NASM's OPT model, SAQ training is MOST appropriately incorporated during which phase(s)?
- Phase 1 and Phase 2
- Phase 2 and Phase 3
- Phase 4 and Phase 5 (Correct answer)
- Phase 3 and Phase 4
Correct answer: Phase 4 and Phase 5
NASM integrates SAQ training primarily in Phase 4 (Maximal Strength) and Phase 5 (Power), where the foundation of stabilization and strength has been established to support high-intensity reactive training.
Question 7: What BEST distinguishes speed from agility in the SAQ framework?
- Speed requires greater muscular strength than agility
- Speed is predominantly linear movement, while agility involves multi-directional movements with direction changes (Correct answer)
- Agility is primarily trained with resistance, while speed uses bodyweight only
- Speed targets Type I muscle fibers while agility targets Type II fibers
Correct answer: Speed is predominantly linear movement, while agility involves multi-directional movements with direction changes
Speed refers to linear locomotion efficiency, while agility involves multi-directional movement and the ability to rapidly decelerate and change direction — a more complex neuromuscular skill.
NASM Plyometric & SAQ Training 2
In NASM's training system, SAQ stands for: