EXOS Sports Performance Specialist Exam Questions With 100% Correct Answers

EXOS Sports Performance Specialist Exam Questions With 100% Correct Answers Is power a direct or indirect method for ESD - answerboth! Direct=meter on a bike Indirect = time to complete task Creates a goal for next week - Circuits - # of rounds completed The drill is the coach- athlete decides - ownership Goals Short term E system: 10 secs get 50 ft lateral bound double contact quick stick - answermost important movement prep for shuffling acceleration - answer0-20 change in velocity / change in time - answeracceleration Body weight x acceleration - answerforce (how much F is needed if an athlete needs to go x speed) speed endurance - answer> 40 yds start critical positions - answer1. start: back hip 94 back knee open 2. ankle cross 3. toe off and contact 40 yd dash (time) - answer< 4.5 sec acceleration coaching pillars - answerPosture Legs Arms acceleration pillar prep (5-10 min) - answerShoulder flexion and extension Thoracic extension and rotation Hip flexion and extension (90 - 10) Ankle DF - "the trigger" linear acceleration plyo prep - answerLinear vertical & horizontal Initiation: NCM (max force without SSC mimics the start) and double contact (rapid) Movements: bound and hop is more specific Acceleration programming - answerTechnical (10-15 min) - fatigue is the enemy of learning Motor learning New drills High recovery Skill application (10-20 min) High intensity Full skill execution High recovery acceleration speed strength FITT - answerFrequency: 1-2x/week 45 -60 min session Volume: 10-30 yds 4-8 reps (+- 2) Sets: 1-2 Rest: <5 min Between sets: 8 min Go when ready at least 3 min speed intensity recovery and adaptations - answerhigh >95% full effort = full CNS demand, high neuromuscular demand, 48 hrs rest mod 76-94% = too slow for specific adaptation, too high for 24 hr recovery, depletes resources Low 75% or lower = active recovery, motor pattern rehearsal, improved endurance