ESS 301 EXAMINATION TEST 2025/2026 QUESTIONS AND
SOLUTIONS RANKED A+
✔✔Skill Development - ✔✔Focus on improving specific skills through targeted
exercises.
✔✔Plyometric and SAQ exercises - ✔✔Exercises aimed at developing explosive
strength and speed, agility, and quickness.
✔✔Undulating or Non-Linear Periodization - ✔✔A form of periodization that varies
volume, intensity, and exercise selection to prevent workout monotony.
✔✔Stabilization Endurance (Phase 1) - ✔✔Phase lasting 2 to 6 weeks focusing on
basic exercise skills and training identified movement patterns.
✔✔Example Training During Stabilization Endurance - ✔✔Includes warm-up, self-
myofascial techniques, static stretching, activation, core, balance exercise, skill
development, plyometrics, and SAQ.
✔✔Self-myofascial techniques - ✔✔Techniques such as foam rolling used to relieve
muscle tightness.
✔✔Core - ✔✔Exercises targeting the core muscles, typically involving sets of 1 to 3,
reps of 12 to 20, with a slow tempo.
✔✔Balance exercise - ✔✔Exercises aimed at improving stability, typically involving sets
of 1 to 3, reps of 1 to 3, with a slow tempo.
✔✔Plyometrics - ✔✔Exercises involving explosive movements, initially with small
jumps, focusing on learning movement patterns.
✔✔SAQ - ✔✔Speed, Agility, and Quickness exercises performed with precise technique
to minimize injury risk.
✔✔Resistance training - ✔✔Strength-training exercises performed in a controlled, yet
progressively unstable, environment.
✔✔Strength Endurance (Phase 2) - ✔✔Phase time: 2 to 6 weeks. Focus on a hybrid
form of training that promotes increased stabilization endurance, hypertrophy, and
strength.
✔✔Muscular Development (Phase 3) - ✔✔Phase time: 2 to 6 weeks. Focus on
muscular hypertrophy. Increase volume and intensity of the program.
, ✔✔Maximum Strength (Phase 4) - ✔✔Phase time: 2 to 6 weeks. Focus on increasing
the load placed on the tissues of the body.
✔✔Warm-up - ✔✔Self-myofascial techniques (e.g., foam rolling). Sets: 1 to 3, Reps: 1,
Tempo: Hold 30 seconds, 1 to 3 body parts.
✔✔Active stretching - ✔✔Sets: 1 to 3, Reps: 5 to 10, Tempo: 1- to 2-second hold, Rest:
N/A, 1 to 3 body parts.
✔✔Optional dynamic stretching and cardio - ✔✔Sets: 1, Reps: 10 to 15, Tempo:
Moderate or fast, Rest: 0 to 90 seconds, 3 to 10 exercises.
✔✔Activation - ✔✔Core: Dynamic eccentric and concentric movements of the spine
throughout full ROM. Sets: 2 to 4, Reps: 8 to 12, Tempo: Moderate, Rest: 0 to 60
seconds, 1 to 4 exercises.
✔✔Balance exercise - ✔✔Sets: 2 to 4, Reps: 8 to 12, Tempo: Moderate, Rest: 0 to 60
seconds, 1 to 4 exercises.
✔✔Skill development - ✔✔Plyometrics: Jumps with more amplitude and dynamic
motion. Sets: 2 to 4, Reps: 8 to 12, Tempo: Repeating, Rest: 0 to 60 seconds, 1 to 4
exercises.
✔✔SAQ - ✔✔All exercises should be performed with precise technique to minimize risk
of injury. Sets: 2 to 4, Reps: 3 to 5, Tempo: Fast, Rest: 0 to 60 seconds, 6 to 8
exercises.
✔✔Phase 3 training - ✔✔Increased volume and intensity for muscular development.
Sets: 3 to 6, Reps: 6 to 12, Tempo: Moderate, Rest: 0 to 60 seconds, Intensity: TBD, 2
to 4 exercises.
✔✔Phase 4 training - ✔✔Increased intensity for maximum strength development. Sets:
4 to 6, Reps: 1 to 5, Tempo: Explosive, Rest: 2 to 4 minutes, Intensity: 1 to 5 RM, 2 to 4
exercises.
✔✔Cool-down - ✔✔Optional cardiorespiratory exercise, self-myofascial techniques, and
static stretching.
✔✔Tempo - ✔✔Moderate, Slow, Explosive, or Repeating pace of the exercise.
✔✔Rest - ✔✔Duration of rest between sets or exercises, typically ranging from 0 to 90
seconds or 2 to 4 minutes depending on the phase.
SOLUTIONS RANKED A+
✔✔Skill Development - ✔✔Focus on improving specific skills through targeted
exercises.
✔✔Plyometric and SAQ exercises - ✔✔Exercises aimed at developing explosive
strength and speed, agility, and quickness.
✔✔Undulating or Non-Linear Periodization - ✔✔A form of periodization that varies
volume, intensity, and exercise selection to prevent workout monotony.
✔✔Stabilization Endurance (Phase 1) - ✔✔Phase lasting 2 to 6 weeks focusing on
basic exercise skills and training identified movement patterns.
✔✔Example Training During Stabilization Endurance - ✔✔Includes warm-up, self-
myofascial techniques, static stretching, activation, core, balance exercise, skill
development, plyometrics, and SAQ.
✔✔Self-myofascial techniques - ✔✔Techniques such as foam rolling used to relieve
muscle tightness.
✔✔Core - ✔✔Exercises targeting the core muscles, typically involving sets of 1 to 3,
reps of 12 to 20, with a slow tempo.
✔✔Balance exercise - ✔✔Exercises aimed at improving stability, typically involving sets
of 1 to 3, reps of 1 to 3, with a slow tempo.
✔✔Plyometrics - ✔✔Exercises involving explosive movements, initially with small
jumps, focusing on learning movement patterns.
✔✔SAQ - ✔✔Speed, Agility, and Quickness exercises performed with precise technique
to minimize injury risk.
✔✔Resistance training - ✔✔Strength-training exercises performed in a controlled, yet
progressively unstable, environment.
✔✔Strength Endurance (Phase 2) - ✔✔Phase time: 2 to 6 weeks. Focus on a hybrid
form of training that promotes increased stabilization endurance, hypertrophy, and
strength.
✔✔Muscular Development (Phase 3) - ✔✔Phase time: 2 to 6 weeks. Focus on
muscular hypertrophy. Increase volume and intensity of the program.
, ✔✔Maximum Strength (Phase 4) - ✔✔Phase time: 2 to 6 weeks. Focus on increasing
the load placed on the tissues of the body.
✔✔Warm-up - ✔✔Self-myofascial techniques (e.g., foam rolling). Sets: 1 to 3, Reps: 1,
Tempo: Hold 30 seconds, 1 to 3 body parts.
✔✔Active stretching - ✔✔Sets: 1 to 3, Reps: 5 to 10, Tempo: 1- to 2-second hold, Rest:
N/A, 1 to 3 body parts.
✔✔Optional dynamic stretching and cardio - ✔✔Sets: 1, Reps: 10 to 15, Tempo:
Moderate or fast, Rest: 0 to 90 seconds, 3 to 10 exercises.
✔✔Activation - ✔✔Core: Dynamic eccentric and concentric movements of the spine
throughout full ROM. Sets: 2 to 4, Reps: 8 to 12, Tempo: Moderate, Rest: 0 to 60
seconds, 1 to 4 exercises.
✔✔Balance exercise - ✔✔Sets: 2 to 4, Reps: 8 to 12, Tempo: Moderate, Rest: 0 to 60
seconds, 1 to 4 exercises.
✔✔Skill development - ✔✔Plyometrics: Jumps with more amplitude and dynamic
motion. Sets: 2 to 4, Reps: 8 to 12, Tempo: Repeating, Rest: 0 to 60 seconds, 1 to 4
exercises.
✔✔SAQ - ✔✔All exercises should be performed with precise technique to minimize risk
of injury. Sets: 2 to 4, Reps: 3 to 5, Tempo: Fast, Rest: 0 to 60 seconds, 6 to 8
exercises.
✔✔Phase 3 training - ✔✔Increased volume and intensity for muscular development.
Sets: 3 to 6, Reps: 6 to 12, Tempo: Moderate, Rest: 0 to 60 seconds, Intensity: TBD, 2
to 4 exercises.
✔✔Phase 4 training - ✔✔Increased intensity for maximum strength development. Sets:
4 to 6, Reps: 1 to 5, Tempo: Explosive, Rest: 2 to 4 minutes, Intensity: 1 to 5 RM, 2 to 4
exercises.
✔✔Cool-down - ✔✔Optional cardiorespiratory exercise, self-myofascial techniques, and
static stretching.
✔✔Tempo - ✔✔Moderate, Slow, Explosive, or Repeating pace of the exercise.
✔✔Rest - ✔✔Duration of rest between sets or exercises, typically ranging from 0 to 90
seconds or 2 to 4 minutes depending on the phase.
