EXOS PERFORMANCE SPECIALIST
CERTIFICATION
Initiation - ANSWERS-Non-Countermovement
Countermovement
Double Contact
Continuous
Depth/Drop Jump
Non-Countermovement - ANSWERS-no lengthening action prior to shortening
action
Countermovement - ANSWERS-rapid lengthening action prior to an immediate
shortening action
Double Contact - ANSWERS-lengthening action preceded by a rapid ground
contact followed by a shortening action
Continuous - ANSWERS-linking multiple SSC repetitions together
Depth/Drop Jump - ANSWERS-lengthening action preceded by a rapid ground
contact from a box and followed by a shortening action
,Primary goal of plyometrics - ANSWERS-apply optimal force and velocity in the
correct direction in the shortest time possible
Performance Benefits of Plyometrics - ANSWERS-- increased explosive strength
due to improved rate of force development
- increased reactive strength due to greater storage and reutilization of elastic
energy
- improved ability to transfer force through the joints and minimize energy leaks
Force Velocity Relationship - ANSWERS-Speed strength takes < 250ms to develop
Speed takes < 100ms to develop
Plyometrics should fall in between
Rate of Force Development - ANSWERS-Ideal to have < 200ms for force
development
Stretch Shortening Cycle Components - ANSWERS-Contractile Contribution
- Force Potentiation
- Increased Activation Time
- Stretch Reflex
, Elastic Contribution
- Storage of Elastic Energy (Muscle)
- Storage of Elastic Energy (Tendon)
Contractile Contribution - ANSWERS-what the muscle does during SSC
Force Potentiation - ANSWERS-an already active muscle that is rapidly stretched
will have an increased force potentiation
Increased Activation Time - ANSWERS-generate actual foce
- more time in countermovements than non-countermovements
Stretch Reflex - ANSWERS-Controlled by muscle spindle
- recognizes changes in length of muscle and rate of change
- reacts to prevent over-stretching & injury
Elastic Contributions - ANSWERS-Based on the speed of SSC
Storage of Elastic Energy (Muscle) - ANSWERS-parallel elastic component
- doesn't work a lot when muscle is active
Storage of Elastic Energy (Tendons) - ANSWERS-series elastic component
CERTIFICATION
Initiation - ANSWERS-Non-Countermovement
Countermovement
Double Contact
Continuous
Depth/Drop Jump
Non-Countermovement - ANSWERS-no lengthening action prior to shortening
action
Countermovement - ANSWERS-rapid lengthening action prior to an immediate
shortening action
Double Contact - ANSWERS-lengthening action preceded by a rapid ground
contact followed by a shortening action
Continuous - ANSWERS-linking multiple SSC repetitions together
Depth/Drop Jump - ANSWERS-lengthening action preceded by a rapid ground
contact from a box and followed by a shortening action
,Primary goal of plyometrics - ANSWERS-apply optimal force and velocity in the
correct direction in the shortest time possible
Performance Benefits of Plyometrics - ANSWERS-- increased explosive strength
due to improved rate of force development
- increased reactive strength due to greater storage and reutilization of elastic
energy
- improved ability to transfer force through the joints and minimize energy leaks
Force Velocity Relationship - ANSWERS-Speed strength takes < 250ms to develop
Speed takes < 100ms to develop
Plyometrics should fall in between
Rate of Force Development - ANSWERS-Ideal to have < 200ms for force
development
Stretch Shortening Cycle Components - ANSWERS-Contractile Contribution
- Force Potentiation
- Increased Activation Time
- Stretch Reflex
, Elastic Contribution
- Storage of Elastic Energy (Muscle)
- Storage of Elastic Energy (Tendon)
Contractile Contribution - ANSWERS-what the muscle does during SSC
Force Potentiation - ANSWERS-an already active muscle that is rapidly stretched
will have an increased force potentiation
Increased Activation Time - ANSWERS-generate actual foce
- more time in countermovements than non-countermovements
Stretch Reflex - ANSWERS-Controlled by muscle spindle
- recognizes changes in length of muscle and rate of change
- reacts to prevent over-stretching & injury
Elastic Contributions - ANSWERS-Based on the speed of SSC
Storage of Elastic Energy (Muscle) - ANSWERS-parallel elastic component
- doesn't work a lot when muscle is active
Storage of Elastic Energy (Tendons) - ANSWERS-series elastic component
