EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
(10-15 min)
Motor learning: single
Decision emphasis: closed drills
High recovery - soft tissue tightness in hip flexors from maintaining low - ANSWER-multidirectional
technical skill session
1" -1.5" - ANSWER-ideal balance strength power nueromuscular
1g/1 lb BW for active person → 0.8 -1.0 lb protein - ANSWER-protein requirements
40 yd dash (set up for 20-30 yds of deceleration) - ANSWER-compare to norm data
40 yd dash (time) - ANSWER-< 4.5 sec
6 zones of motivation - ANSWER-Amotivated - not perceiving a need for change
Extrinsic motivation:
External regulation - (external punishments or rewards)
Introjected regulation- (want to look like magazine)
Identified regulation - identified values (e.g. my parents had T2DM)
Integrated regulation - based on satisfying a psychological need
Intrinsic motivation
Enjoyment, pleasure, no rewards
absolute speed Back knee - ANSWER-- open but not locked because that would over lengthen the
anterior chain,
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
absolute speed critical position which conserves momentum - ANSWER-figure 4 load acceptance and
WB
(Errors: body shifted fwd, or leg shifted back
Endurance adaptation - can have deeper joint angles because on the ground longer
Low leg - act like a stiff spring - IT band serves to absorb force coordinated with glute and quad - treat it
almost like a pole vault
Short lever arm to get leg back fwd as fast as can.)
absolute speed drills - ANSWER-Step over skills: tall, imagine a button under feet to hit
Ankle - imagine in water and stepping over
Shin -
Knee
absolute speed front knee - ANSWER-only 80 degrees
Smaller lever arm helps reposition knee faster, and avoid HS tear (due to pulling ground towards them)
absolute speed prep - ANSWER-Straight leg series - targets HS and glutes to work at same speeds of
competition
Pillar skip linear
Pillar shuffle linear
Linear bound - high speed 60-70% max
Be a prius not a Tesla - skip shuffle bound
Common errors: falling off the horse - leaning fwd or back
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
acceleration - ANSWER-0-20
acceleration coaching pillars - ANSWER-Posture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSWER-Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
acceleration prep drills - ANSWER-Pillar march - linear
Start jumping with double feet with arms alternating. Then BOTH feet strike at same time → this
requires acceleration to get foot up and down quickly.
PUNCH PUNCH
Upper body should be calm
Pillar skip - linear
Pop/Float - horizontal
Acceleration programming - ANSWER-Technical (10-15 min) - fatigue is the enemy of learning
Motor learning
New drills
High recovery
Skill application (10-20 min)
EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
(10-15 min)
Motor learning: single
Decision emphasis: closed drills
High recovery - soft tissue tightness in hip flexors from maintaining low - ANSWER-multidirectional
technical skill session
1" -1.5" - ANSWER-ideal balance strength power nueromuscular
1g/1 lb BW for active person → 0.8 -1.0 lb protein - ANSWER-protein requirements
40 yd dash (set up for 20-30 yds of deceleration) - ANSWER-compare to norm data
40 yd dash (time) - ANSWER-< 4.5 sec
6 zones of motivation - ANSWER-Amotivated - not perceiving a need for change
Extrinsic motivation:
External regulation - (external punishments or rewards)
Introjected regulation- (want to look like magazine)
Identified regulation - identified values (e.g. my parents had T2DM)
Integrated regulation - based on satisfying a psychological need
Intrinsic motivation
Enjoyment, pleasure, no rewards
absolute speed Back knee - ANSWER-- open but not locked because that would over lengthen the
anterior chain,
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
absolute speed critical position which conserves momentum - ANSWER-figure 4 load acceptance and
WB
(Errors: body shifted fwd, or leg shifted back
Endurance adaptation - can have deeper joint angles because on the ground longer
Low leg - act like a stiff spring - IT band serves to absorb force coordinated with glute and quad - treat it
almost like a pole vault
Short lever arm to get leg back fwd as fast as can.)
absolute speed drills - ANSWER-Step over skills: tall, imagine a button under feet to hit
Ankle - imagine in water and stepping over
Shin -
Knee
absolute speed front knee - ANSWER-only 80 degrees
Smaller lever arm helps reposition knee faster, and avoid HS tear (due to pulling ground towards them)
absolute speed prep - ANSWER-Straight leg series - targets HS and glutes to work at same speeds of
competition
Pillar skip linear
Pillar shuffle linear
Linear bound - high speed 60-70% max
Be a prius not a Tesla - skip shuffle bound
Common errors: falling off the horse - leaning fwd or back
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
acceleration - ANSWER-0-20
acceleration coaching pillars - ANSWER-Posture
Legs
Arms
acceleration pillar prep (5-10 min) - ANSWER-Shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle DF - "the trigger"
acceleration prep drills - ANSWER-Pillar march - linear
Start jumping with double feet with arms alternating. Then BOTH feet strike at same time → this
requires acceleration to get foot up and down quickly.
PUNCH PUNCH
Upper body should be calm
Pillar skip - linear
Pop/Float - horizontal
Acceleration programming - ANSWER-Technical (10-15 min) - fatigue is the enemy of learning
Motor learning
New drills
High recovery
Skill application (10-20 min)
EXOS PERFORMANCE SPECIALIST CERTIFICATION
EXAM 1 QUESTIONS AND DETAILED ANSWERS
GRADE A+ WELL UPDATED
