EXOS XPS PREP EXAM 2026 || MOST RECENT EXAM 2026-
2027 ACTUAL COMPLETE REAL EXAM QUESTIONS AND CORRECT
ANSWERS (VERIFIED ANSWERS) ALREADY GRADED A+ |
GUARANTEED SUCCESS!! NEWEST EXAM | JUST RELEASED!!
Explain: Anatomy of Stretch Shortening Cycle - ANSWER-
during eccentric portion of plyometrics, muscle locks in place
because of muscle spindles
detecting change in length, causing muscle to contract and force
is sent through
tendons to give more energy to the
movement
Explain; Neuroanatomy of Stretch Shortening Cycle (Afferent
vs. Efferent) - ANSWER-Afferent: muscle is stretched so signal
sent from muscle spindles to spine
Efferent: signal sent back to the muscle from spine to contract
Define: Quasai Isometric State - ANSWER-muscle stays
contracted while
tendon lengthens and
loads
,Explain: How do plyometrics reduce injury (2 reasons) -
ANSWER-muscles
develop an increased tolerance to stretch loads at various
speeds, loads,
direction
improve athletes coordination and landing mechanics &
change of direction
(COD)
Program Design: LOW INTENSITY Plyometrics (Frequency,
Volume, Intensity, Movements, Directions, Initiations) -
ANSWER-Frequency: 2x a week 15 -20 minutes
Volume: 40-60 contacts (<120 a week)
Intensity: 2-3sets, 4-6 reps, rest 1-3 mins, 72hr
Movements: 3-5
Directions: 1-2
Initiations: 2-3
Program Design: HIGH INTENSITY Plyometrics (Frequency,
Volume, Intensity,
Movements, Directions, Initiations) - ANSWER-Frequency: 4x a
week, 5-15min
Volume: 20-30 contacts <120 a week
Intensity: 1-2 sets, 4-6 reps, 1-2min rest, 24hr
Movements: 2-3
Directions: same
Initiations: same
,Explain: Using Low Intensity vs. High Intensity Plyometrics -
ANSWER-Low Intensity Plyometrics are for when you have
more time with an athlete and they are very skilled
High Intensity Plyometrics are for when you have novice
athletes and they need muscle memory
What type of force optimizes the length tension relationship -
ANSWER-Vertical
force
Considerations for Absolute Speed - ANSWER-Structure,
Frequency, Volume,
Intensity,
Methods
EXOS definition of Agility - ANSWER-ability to change direction
under reactive
circumstances
Two Types of Agility - ANSWER-reactive & non-reactive
Define Multidirectional Speed - ANSWER-category of movement
skills that account for all movement sequences & patterns that
occur in sport under reactive(open) & non-reactive(closed)
conditions
Types of Multidirectional Speed - ANSWER-Linear Forward
& Backward,
, Lateral,
Rotational
3 Positions in Multidirectional Speed - ANSWER-
Base Position,
Shuffling/Cutting,
Crossover
Linear Speed Model (# of contacts: 0-10 yards, 10-20 yards, 20-
30 yards, 30-40 yards - ANSWER-0-10: 1-6 steps
10-20: 7-11 contacts
20-30: 12-16 contacts
30-40: 17-20 contacts
Acceleration Zone (yards) - ANSWER-0-20 yards
Absolute Speed Zone/MAx Velocity - ANSWER-20-40 yards
Phases of Acceleration Zone - ANSWER-1. Lift Off: steps 1-3;
most critical part
(where kinetics & kinematics
connect)
2. Transition Zone:
Steps 4-11
Purpose of developing lighter but stronger athletes - ANSWER-
lighter athletes
2027 ACTUAL COMPLETE REAL EXAM QUESTIONS AND CORRECT
ANSWERS (VERIFIED ANSWERS) ALREADY GRADED A+ |
GUARANTEED SUCCESS!! NEWEST EXAM | JUST RELEASED!!
Explain: Anatomy of Stretch Shortening Cycle - ANSWER-
during eccentric portion of plyometrics, muscle locks in place
because of muscle spindles
detecting change in length, causing muscle to contract and force
is sent through
tendons to give more energy to the
movement
Explain; Neuroanatomy of Stretch Shortening Cycle (Afferent
vs. Efferent) - ANSWER-Afferent: muscle is stretched so signal
sent from muscle spindles to spine
Efferent: signal sent back to the muscle from spine to contract
Define: Quasai Isometric State - ANSWER-muscle stays
contracted while
tendon lengthens and
loads
,Explain: How do plyometrics reduce injury (2 reasons) -
ANSWER-muscles
develop an increased tolerance to stretch loads at various
speeds, loads,
direction
improve athletes coordination and landing mechanics &
change of direction
(COD)
Program Design: LOW INTENSITY Plyometrics (Frequency,
Volume, Intensity, Movements, Directions, Initiations) -
ANSWER-Frequency: 2x a week 15 -20 minutes
Volume: 40-60 contacts (<120 a week)
Intensity: 2-3sets, 4-6 reps, rest 1-3 mins, 72hr
Movements: 3-5
Directions: 1-2
Initiations: 2-3
Program Design: HIGH INTENSITY Plyometrics (Frequency,
Volume, Intensity,
Movements, Directions, Initiations) - ANSWER-Frequency: 4x a
week, 5-15min
Volume: 20-30 contacts <120 a week
Intensity: 1-2 sets, 4-6 reps, 1-2min rest, 24hr
Movements: 2-3
Directions: same
Initiations: same
,Explain: Using Low Intensity vs. High Intensity Plyometrics -
ANSWER-Low Intensity Plyometrics are for when you have
more time with an athlete and they are very skilled
High Intensity Plyometrics are for when you have novice
athletes and they need muscle memory
What type of force optimizes the length tension relationship -
ANSWER-Vertical
force
Considerations for Absolute Speed - ANSWER-Structure,
Frequency, Volume,
Intensity,
Methods
EXOS definition of Agility - ANSWER-ability to change direction
under reactive
circumstances
Two Types of Agility - ANSWER-reactive & non-reactive
Define Multidirectional Speed - ANSWER-category of movement
skills that account for all movement sequences & patterns that
occur in sport under reactive(open) & non-reactive(closed)
conditions
Types of Multidirectional Speed - ANSWER-Linear Forward
& Backward,
, Lateral,
Rotational
3 Positions in Multidirectional Speed - ANSWER-
Base Position,
Shuffling/Cutting,
Crossover
Linear Speed Model (# of contacts: 0-10 yards, 10-20 yards, 20-
30 yards, 30-40 yards - ANSWER-0-10: 1-6 steps
10-20: 7-11 contacts
20-30: 12-16 contacts
30-40: 17-20 contacts
Acceleration Zone (yards) - ANSWER-0-20 yards
Absolute Speed Zone/MAx Velocity - ANSWER-20-40 yards
Phases of Acceleration Zone - ANSWER-1. Lift Off: steps 1-3;
most critical part
(where kinetics & kinematics
connect)
2. Transition Zone:
Steps 4-11
Purpose of developing lighter but stronger athletes - ANSWER-
lighter athletes
