EXOS XPS FINAL PAPER UPDATED QUESTIONS AND
ANSWERS RATED A+
✔✔Purpose of General Warm Up - ✔✔increase core temperature
✔✔Purpose of Hip Mobility - ✔✔reduce chance of injury, more PAP, improve mobility
✔✔Purpose of Dynamic Stretching - ✔✔practice & refine motor skills, priming the motor
system
✔✔Purpose of Movement Integration - ✔✔increase PAP, more specific way to prime
motor system for force generation
✔✔Purpose of Neural Activation(Rapid response) - ✔✔quick movements allow for
greater PAP
✔✔What are the 3 considerations for movement prep - ✔✔Movement, direction,
difficulty
✔✔Periodization Movement Prep - ✔✔Gen Warm Up: 1min
Hip: 4-6 movements, 1-2sets, 10-15r
Dynamic Stretch: 4-6 movements, 4-6r, 1-2sets
Movement Integration: 4-6 movements, 1-2 sets, 10-15yrds
Neural Activation: 4-6 movements, 1-2s, 5-15 seconds
✔✔Components of Program Design: Plyometrics - ✔✔Strength demands of sport
Speed Demands of Sport
Sport Demands: what positions does the athlete need to be in to initiate force
✔✔Original name of Plyometrics; derived from who? - ✔✔the shock method, derived
from Dr. Yuri Verkhoshansky
✔✔Medical Definition of Plyometrics - ✔✔category of movements that are meant to
improve overall speed strength qualities
✔✔What is the stretch-shortening cycle? - ✔✔rapid lengthening(eccentric) of a muscle
followed by a brief a isometric contraction(amortization) followed by a concentric
contraction
, ✔✔Purpose of the Stretch Shortening Cycle - ✔✔1. allows for nervous system to recruit
more motor units for more forceful contraction
2. Store elastic energy
✔✔What are the 3 considerations for Plyometrics - ✔✔Movement: based on movement
skills sesh
Direction: where is force being generated from
Initiation: NCM, CM, DC, etc
✔✔Types of movements: Plyometrics (low to high intensity) - ✔✔Jump: two feet
Bound: one foot to opposite foot
Hop: one foot onto same foot
✔✔Types of Directions (low to high intensity) - ✔✔Linear, Lateral, rotational
✔✔Types of Initiations (Low to high intensity) - ✔✔NCM, CM, DC, Continuous, Depth
Jump
✔✔Difference between medial and lateral - ✔✔Medial initiation inside of knee, lateral
initiation outside of knee
✔✔Properly describing a plyometrics exercise - ✔✔Initiation, direction, object used,
(jump, bound, hop), (medial or lateral)
✔✔Performance benefits of Plyometrics - ✔✔Increase Rate force development,
increase reactive strength, improve ability to transfer force & minimize energy leaks
✔✔Goal of EXOS Plyometric Training (force velocity curve - ✔✔increase being able to
lift heavier things faster: increase force and velocity
✔✔2 Strength Qualities focus in plyometrics - ✔✔Strength Speed (<250m/s)
Speed Strength (<200m/s)
✔✔stretch-shortening cycle (SSC) - ✔✔an eccentric-concentric coupling phenomenon
in which muscle-tendon complexes are rapidly and forcibly lengthened, or stretch
loaded, and immediately shortened in a reactive or elastic manner
✔✔Contractile Contribution of SSC (refer back to ppt) - ✔✔force potentiation, increased
activation w/ CM, Stretch reflex
✔✔Purpose of Stretch Reflex - ✔✔used to facilitate force potentiation
✔✔Elastic Contributions of SSC - ✔✔Storage of elastic energy in muscle and in tendon
ANSWERS RATED A+
✔✔Purpose of General Warm Up - ✔✔increase core temperature
✔✔Purpose of Hip Mobility - ✔✔reduce chance of injury, more PAP, improve mobility
✔✔Purpose of Dynamic Stretching - ✔✔practice & refine motor skills, priming the motor
system
✔✔Purpose of Movement Integration - ✔✔increase PAP, more specific way to prime
motor system for force generation
✔✔Purpose of Neural Activation(Rapid response) - ✔✔quick movements allow for
greater PAP
✔✔What are the 3 considerations for movement prep - ✔✔Movement, direction,
difficulty
✔✔Periodization Movement Prep - ✔✔Gen Warm Up: 1min
Hip: 4-6 movements, 1-2sets, 10-15r
Dynamic Stretch: 4-6 movements, 4-6r, 1-2sets
Movement Integration: 4-6 movements, 1-2 sets, 10-15yrds
Neural Activation: 4-6 movements, 1-2s, 5-15 seconds
✔✔Components of Program Design: Plyometrics - ✔✔Strength demands of sport
Speed Demands of Sport
Sport Demands: what positions does the athlete need to be in to initiate force
✔✔Original name of Plyometrics; derived from who? - ✔✔the shock method, derived
from Dr. Yuri Verkhoshansky
✔✔Medical Definition of Plyometrics - ✔✔category of movements that are meant to
improve overall speed strength qualities
✔✔What is the stretch-shortening cycle? - ✔✔rapid lengthening(eccentric) of a muscle
followed by a brief a isometric contraction(amortization) followed by a concentric
contraction
, ✔✔Purpose of the Stretch Shortening Cycle - ✔✔1. allows for nervous system to recruit
more motor units for more forceful contraction
2. Store elastic energy
✔✔What are the 3 considerations for Plyometrics - ✔✔Movement: based on movement
skills sesh
Direction: where is force being generated from
Initiation: NCM, CM, DC, etc
✔✔Types of movements: Plyometrics (low to high intensity) - ✔✔Jump: two feet
Bound: one foot to opposite foot
Hop: one foot onto same foot
✔✔Types of Directions (low to high intensity) - ✔✔Linear, Lateral, rotational
✔✔Types of Initiations (Low to high intensity) - ✔✔NCM, CM, DC, Continuous, Depth
Jump
✔✔Difference between medial and lateral - ✔✔Medial initiation inside of knee, lateral
initiation outside of knee
✔✔Properly describing a plyometrics exercise - ✔✔Initiation, direction, object used,
(jump, bound, hop), (medial or lateral)
✔✔Performance benefits of Plyometrics - ✔✔Increase Rate force development,
increase reactive strength, improve ability to transfer force & minimize energy leaks
✔✔Goal of EXOS Plyometric Training (force velocity curve - ✔✔increase being able to
lift heavier things faster: increase force and velocity
✔✔2 Strength Qualities focus in plyometrics - ✔✔Strength Speed (<250m/s)
Speed Strength (<200m/s)
✔✔stretch-shortening cycle (SSC) - ✔✔an eccentric-concentric coupling phenomenon
in which muscle-tendon complexes are rapidly and forcibly lengthened, or stretch
loaded, and immediately shortened in a reactive or elastic manner
✔✔Contractile Contribution of SSC (refer back to ppt) - ✔✔force potentiation, increased
activation w/ CM, Stretch reflex
✔✔Purpose of Stretch Reflex - ✔✔used to facilitate force potentiation
✔✔Elastic Contributions of SSC - ✔✔Storage of elastic energy in muscle and in tendon
