EXOS PERFORMANCE FINAL PAPER UPDATED EXAM
QUESTIONS AND ANSWERS RATED A+
✔✔What are the benefits of dynamic stretching? - ✔✔- improves power output, force
potential
- performance enhancement benefit
✔✔What is missing from a traditional warm up? - ✔✔- movement specificity
- movement direction
- movement coordination
- movement velocity
- movement force
✔✔Important Components of a Traditional Warm Up - ✔✔- general aerobic activity
- dynamic stretching
- activation
✔✔Why is the term "Warm-Up" not good to use? - ✔✔- it specifically emphasizes the
role of heating up the body
- it doesn't capture the context of everything that should be included in a session prior to
training and competition
✔✔Movement Preparation - ✔✔an integrated approach to prepare the athlete physically
and mentally for the demands of training and competition through a progressive and
specific preparation period
✔✔Movement Prep Components - ✔✔- general movement
- hip activation
- dynamic stretching
- movement integration
- neural activation
✔✔General Movement - ✔✔jogging, jump rope, biking, swimming
goal: increase body temperature
- light sweat, non fatiguing
✔✔Hip Activation - ✔✔2-4 Movements
1-2 Sets
10-15 Reps
Straight vs. Bent Leg
Linear vs. Lateral
# of Bands
Where bands are placed
, Band resistance
Goal: activation
✔✔Dynamic Stretching - ✔✔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
✔✔Aaron Mattes - ✔✔understood that active isolated stretching creates reciprocal
inhibition
✔✔Movement Integration - ✔✔4-6 Movements
1-2 Sets
10-15 yards
March vs Skip
Linear vs Lateral
Slow vs Fast
Goal: specificity & activation
✔✔Neural Activation/Rapid Response - ✔✔4-6 Movements
1-2 Sets
5-15 Seconds
Linear vs Lateral
Stable vs Continuous
- low amplitude, high speed movements
- short duration
goal: specificity & activation
equipment: hurdles, ladders, dots, lines
✔✔How long should a Movement Prep session be? - ✔✔10-15 min to 20-30 min
QUESTIONS AND ANSWERS RATED A+
✔✔What are the benefits of dynamic stretching? - ✔✔- improves power output, force
potential
- performance enhancement benefit
✔✔What is missing from a traditional warm up? - ✔✔- movement specificity
- movement direction
- movement coordination
- movement velocity
- movement force
✔✔Important Components of a Traditional Warm Up - ✔✔- general aerobic activity
- dynamic stretching
- activation
✔✔Why is the term "Warm-Up" not good to use? - ✔✔- it specifically emphasizes the
role of heating up the body
- it doesn't capture the context of everything that should be included in a session prior to
training and competition
✔✔Movement Preparation - ✔✔an integrated approach to prepare the athlete physically
and mentally for the demands of training and competition through a progressive and
specific preparation period
✔✔Movement Prep Components - ✔✔- general movement
- hip activation
- dynamic stretching
- movement integration
- neural activation
✔✔General Movement - ✔✔jogging, jump rope, biking, swimming
goal: increase body temperature
- light sweat, non fatiguing
✔✔Hip Activation - ✔✔2-4 Movements
1-2 Sets
10-15 Reps
Straight vs. Bent Leg
Linear vs. Lateral
# of Bands
Where bands are placed
, Band resistance
Goal: activation
✔✔Dynamic Stretching - ✔✔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
✔✔Aaron Mattes - ✔✔understood that active isolated stretching creates reciprocal
inhibition
✔✔Movement Integration - ✔✔4-6 Movements
1-2 Sets
10-15 yards
March vs Skip
Linear vs Lateral
Slow vs Fast
Goal: specificity & activation
✔✔Neural Activation/Rapid Response - ✔✔4-6 Movements
1-2 Sets
5-15 Seconds
Linear vs Lateral
Stable vs Continuous
- low amplitude, high speed movements
- short duration
goal: specificity & activation
equipment: hurdles, ladders, dots, lines
✔✔How long should a Movement Prep session be? - ✔✔10-15 min to 20-30 min
