EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
5 Structures of the Pillar - ANSWER-shoulder/scapula
thoracic spine
lumbar spine
pelvis
hips
muscles that connect them all
Aaron Mattes - ANSWER-understood that active isolated stretching creates reciprocal inhibition
Continuous - ANSWER-linking multiple SSC repetitions together
Contractile Contribution - ANSWER-what the muscle does during SSC
Countermovement - ANSWER-rapid lengthening action prior to an immediate shortening action
Depth/Drop Jump - ANSWER-lengthening action preceded by a rapid ground contact from a box and
followed by a shortening action
Direction - ANSWER-Linear
Lateral
Rotational
vertical --> horizontal
Does static stretching have a positive or negative affect? - ANSWER-< 30 seconds has no negative effect
EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
,EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
> 60 seconds negatively affects performance
static stretching does not seem to improve strength and power
Double Contact - ANSWER-lengthening action preceded by a rapid ground contact followed by a
shortening action
Dynamic Stretching - ANSWER-4-8 Movements
1-2 Sets
4-6 Reps
Linear vs. Multidirectional
Stable vs. Unstable
- Select movements based on upcoming activity/sport
- aim to facilitate AIS for reciprocal inhibition to occur
goal: mobility & activation
Elastic Contributions - ANSWER-Based on the speed of SSC
Equipment - ANSWER-low box
ground
hurdles
EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
, EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
high box
Evaluation Components - ANSWER-1. Athlete/Client Interview
2. Nutrition Evaluation
3. Movement Quality
4. Strength-Power Qualities
5. Speed Qualities
6. Energy Systems Development
Force Potentiation - ANSWER-an already active muscle that is rapidly stretched will have an increased
force potentiation
Force Velocity Relationship - ANSWER-Speed strength takes < 250ms to develop
Speed takes < 100ms to develop
Plyometrics should fall in between
Functional Movement Screen - ANSWER-- used to determine mobility, stability, or movement deficits
General Movement - ANSWER-jogging, jump rope, biking, swimming
goal: increase body temperature
- light sweat, non fatiguing
Goals - ANSWER-Improve performance, decrease injuries, motivate through education, produce results
EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
5 Structures of the Pillar - ANSWER-shoulder/scapula
thoracic spine
lumbar spine
pelvis
hips
muscles that connect them all
Aaron Mattes - ANSWER-understood that active isolated stretching creates reciprocal inhibition
Continuous - ANSWER-linking multiple SSC repetitions together
Contractile Contribution - ANSWER-what the muscle does during SSC
Countermovement - ANSWER-rapid lengthening action prior to an immediate shortening action
Depth/Drop Jump - ANSWER-lengthening action preceded by a rapid ground contact from a box and
followed by a shortening action
Direction - ANSWER-Linear
Lateral
Rotational
vertical --> horizontal
Does static stretching have a positive or negative affect? - ANSWER-< 30 seconds has no negative effect
EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
,EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
> 60 seconds negatively affects performance
static stretching does not seem to improve strength and power
Double Contact - ANSWER-lengthening action preceded by a rapid ground contact followed by a
shortening action
Dynamic Stretching - ANSWER-4-8 Movements
1-2 Sets
4-6 Reps
Linear vs. Multidirectional
Stable vs. Unstable
- Select movements based on upcoming activity/sport
- aim to facilitate AIS for reciprocal inhibition to occur
goal: mobility & activation
Elastic Contributions - ANSWER-Based on the speed of SSC
Equipment - ANSWER-low box
ground
hurdles
EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
, EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
high box
Evaluation Components - ANSWER-1. Athlete/Client Interview
2. Nutrition Evaluation
3. Movement Quality
4. Strength-Power Qualities
5. Speed Qualities
6. Energy Systems Development
Force Potentiation - ANSWER-an already active muscle that is rapidly stretched will have an increased
force potentiation
Force Velocity Relationship - ANSWER-Speed strength takes < 250ms to develop
Speed takes < 100ms to develop
Plyometrics should fall in between
Functional Movement Screen - ANSWER-- used to determine mobility, stability, or movement deficits
General Movement - ANSWER-jogging, jump rope, biking, swimming
goal: increase body temperature
- light sweat, non fatiguing
Goals - ANSWER-Improve performance, decrease injuries, motivate through education, produce results
EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
