EXOS TRAINING SYSTEMS SPORTS PERFORMANCE SPECIALIST
EXAM | QUESTIONS AND ANSWERS | VERIFIED ANSWERS |
LATEST EXAM
Scalar vs Vector - CORRECT ANSWER - Scalar: A quantity that has
magnitude but no direction
Vector: A quantity that has magnitude and direction
Where is the most important part of acceleration to develop? - CORRECT
ANSWER - The time between block clearance and the first three steps where
they gain velocity
What are the 2 technical goals of acceleration? - CORRECT ANSWER - 1.
Synchronize explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
2. Optimize the direction of
force in an effort to maximize
horizontal velocity
What are the 2 force-velocity goals of acceleration? - CORRECT ANSWER -
1. Generate as much horizontal force as possible in the
least amount of time while maximizing technique
,2. Optimize the horizontal force that can be generated in
excess of the vertical force needed to overcome gravity
How many contacts in 10 yard segments? - CORRECT ANSWER - 0-10: 6
10-20: 4
20-30: 4
30-40: 3
Acceleration vs Absolute speed zones - CORRECT ANSWER -
What are the three critical positions of acceleration? - CORRECT ANSWER -
1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - CORRECT ANSWER - Body
and shin to be parallel because the vector of force drives the magnitude.
Low leg sweep/swing in first initial movement
What do you want for optimal toe off to contact? - CORRECT ANSWER -
Swing foot has angle of less than 90 degrees to prevent extending it too far,
which would increase hamstring tension and risk for injury (causes "pulling"
instead of pushing).
Back leg isn't completely locked out so there is still some tension in the system.
Focus on driving knee straight forward as if to smash a plane of glass and it
should be a distance of about a yard from the BACK FOOT.
,Cues for posture, frontside, and backside mechanics - CORRECT ANSWER -
Posture: "Head to heel, hard as steel"
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
Plyometric programming considerations for acceleration? - CORRECT
ANSWER -
Programming intensity for acceleration - CORRECT ANSWER - You want
either high or low intensity (charlie francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - CORRECT
ANSWER -
4 pillars of EXOS System - CORRECT ANSWER - Mindset, Nutrition,
Movement, Recovery
What are the 6 parts of an EXOS Eval - CORRECT ANSWER - Interview:
Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
, Speed Quality: Linear and Multi-directional
Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - CORRECT
ANSWER - Pillar Prep: based on movement screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - CORRECT ANSWER - Soft Tissue
Mobility
Stability
EXAM | QUESTIONS AND ANSWERS | VERIFIED ANSWERS |
LATEST EXAM
Scalar vs Vector - CORRECT ANSWER - Scalar: A quantity that has
magnitude but no direction
Vector: A quantity that has magnitude and direction
Where is the most important part of acceleration to develop? - CORRECT
ANSWER - The time between block clearance and the first three steps where
they gain velocity
What are the 2 technical goals of acceleration? - CORRECT ANSWER - 1.
Synchronize explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
2. Optimize the direction of
force in an effort to maximize
horizontal velocity
What are the 2 force-velocity goals of acceleration? - CORRECT ANSWER -
1. Generate as much horizontal force as possible in the
least amount of time while maximizing technique
,2. Optimize the horizontal force that can be generated in
excess of the vertical force needed to overcome gravity
How many contacts in 10 yard segments? - CORRECT ANSWER - 0-10: 6
10-20: 4
20-30: 4
30-40: 3
Acceleration vs Absolute speed zones - CORRECT ANSWER -
What are the three critical positions of acceleration? - CORRECT ANSWER -
1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - CORRECT ANSWER - Body
and shin to be parallel because the vector of force drives the magnitude.
Low leg sweep/swing in first initial movement
What do you want for optimal toe off to contact? - CORRECT ANSWER -
Swing foot has angle of less than 90 degrees to prevent extending it too far,
which would increase hamstring tension and risk for injury (causes "pulling"
instead of pushing).
Back leg isn't completely locked out so there is still some tension in the system.
Focus on driving knee straight forward as if to smash a plane of glass and it
should be a distance of about a yard from the BACK FOOT.
,Cues for posture, frontside, and backside mechanics - CORRECT ANSWER -
Posture: "Head to heel, hard as steel"
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
Plyometric programming considerations for acceleration? - CORRECT
ANSWER -
Programming intensity for acceleration - CORRECT ANSWER - You want
either high or low intensity (charlie francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - CORRECT
ANSWER -
4 pillars of EXOS System - CORRECT ANSWER - Mindset, Nutrition,
Movement, Recovery
What are the 6 parts of an EXOS Eval - CORRECT ANSWER - Interview:
Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
Strength/ Power Quality: Strength and power capacities
, Speed Quality: Linear and Multi-directional
Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - CORRECT
ANSWER - Pillar Prep: based on movement screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - CORRECT ANSWER - Soft Tissue
Mobility
Stability
