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EXOS SPORTS PERFORMANCE SPECIALIST
QUESTIONS & ANSWERS VERIFIED 100% CORRECT
"acceleration - CORRECT ANSWER 0-20"
"change in velocity / change in time - CORRECT ANSWER acceleration"
"Body weight x acceleration - CORRECT ANSWER force (how much F is needed if an athlete
needs to go x speed)"
"speed endurance - CORRECT ANSWER > 40 yds"
"start critical positions - CORRECT ANSWER 1. start: back hip 94 back knee open
- ankle cross
- toe off and contact"
"40 yd dash (time) - CORRECT ANSWER < 4.5 sec"
"acceleration speed strength FITT - CORRECT ANSWER Frequency: 1-2x/week 45 -60 min
session Volume: 10-30 yds 4-8 reps (+- 2) Sets: 1- Rest: <5 min Between sets: 8 min Go when ready at least 3 min"
"harness speed work - CORRECT ANSWER vertical unloading"
"sled speed work - CORRECT ANSWER overload approach 50-30% BW (more is less speed)"
"acceleration prep drills - CORRECT ANSWER Pillar march - linear
Start jumping with double feet with arms alternating. Then BOTH feet strike at same time → this requires acceleration to get foot up and down quickly.
PUNCH PUNCH
Upper body should be calm Pillar skip - linear Pop/Float - horizontal"
"this is the change need for BW displacement (abs speed) - CORRECT ANSWER 1/ms vertical
displacement (magic in the vertical)"
"need double the BW to displace. This is a tremendous force in 0.1 sec! - CORRECT ANSWER
This is the reason the critical positions matter - length-tension mechanical advantage"
"goal minimize the breaking force - CORRECT ANSWER keep foot under COM"
"absolute speed drills - CORRECT ANSWER Step over skills: tall, imagine a button under feet to
hit Ankle - imagine in water and stepping over Shin - Knee"
"absolute speed prep - CORRECT ANSWER Straight leg series - targets HS and glutes to work
at same speeds of competition Pillar skip linear Pillar shuffle linear Linear bound - high speed 60-70% max Be a prius not a Tesla - skip shuffle bound Common errors: falling off the horse - leaning fwd or back"
"integration of absolute speed - CORRECT ANSWER cones 20-40 yds"
"shuffle/cut critical positions - CORRECT ANSWER Low and wide BOS
Outside leg pushes INSIDE EDGE LOADING Always keep legs under body - shock absorbers must be under the car Low center of mass and angle effectively to minimize air time"
"multidirectional pillar prep - CORRECT ANSWER shoulder IR, ER, thoracic rotation, ankle DF"
"knee dominant lower body pull - CORRECT ANSWER HS curl with ball
SL HS with sliders" "you want to reduce shoulder mobility requirements and help athlete keep torso upright which
squat do you teach - CORRECT ANSWER front squat"
"you want your athlete to lift as much load as possible - CORRECT ANSWER back squat"
"Lower body push for starting strength - CORRECT ANSWER trap bar dead lift (start from a
dead stop)"
"S factors of strength - CORRECT ANSWER Strength
Speed Power Spirit Stamina- systemic (cyclist) & local muscle endurance (climber) Suppleness (flexibility) Skill"
"Non-functional strengthing - CORRECT ANSWER sarcoplasmic high reps low intensity
may help with recovery increase blood flow"
"force = - CORRECT ANSWER MASS x acceleration"
"Mechanic stress loading strategy - CORRECT ANSWER clusters (intra-rep intervals) with high
rest to optimize acceleration, strip sets (intra-load variations 100lbs> 80 > 70 > 60)"
"metabolic load strategy - CORRECT ANSWER escalating density, timed sets"
"ESD aerobic - CORRECT ANSWER 2-4 min"
"if you Increase anaerobic threshold - CORRECT ANSWER Decrease exposure to accumulation
of by-product - delays fatigue"
"max power on speed/power curve - CORRECT ANSWER 10 sec"
"weekly intensity programming - CORRECT ANSWER MED-HIGH-LOW-MED-HIGH-LOW-
REST"
"Short term E system: 10 secs get 50 ft - CORRECT ANSWER ESD for short term"
"explosive strength - CORRECT ANSWER CM elastic properties"
"deficit - CORRECT ANSWER in reference to the CM number"
"1" -1.5" - CORRECT ANSWER ideal balance strength power nueromuscular"
"Epley formula - CORRECT ANSWER 1 RM = [load x reps x0.33] + load"
"starting strength 1RM intensity - CORRECT ANSWER 80-95%"
"speed strength 1 RM intensity - CORRECT ANSWER 40-60%"
"Signal processing systems - CORRECT ANSWER Fusionsport smart system - knows the arm-
body-arm beam break Factors in which beams are broken and for how long Helps capture slight changes." "Non reactive agility test without timing system best non-reactive agility for symmetry (COD =
change of direction speed - CORRECT ANSWER 505"
"40 yd dash (set up for 20-30 yds of deceleration) - CORRECT ANSWER compare to norm
data" "Yo-Yo IRT (intermittent recovery test)
(ESD) - CORRECT ANSWER ramping" shuttle run back and forth cued by a beep at increasing
speeds Distance: 20 m
18 min total (8/10 = a pace you could hold for an hour) (10/10 = mile pace - can't hold for very long) (rest= "keep that pace right there" walking)
- HR zones of work at different intensities -7/ -10/ -recovery
- not based on power or speed but RPE (psychological and emotional factors)
- develop training
- can adapt environment to sport
- can have multiple athletes at same time
- measure of strength endurance if use distance covered
- useful across equipment and activity •assume anaerobic threshold is at 7/10 RPE (85% HR) •HR monitor needed (if not doing manual) •need space for distance (e.g. track)"
"1g/1 lb BW for active person → 0.8 -1.0 lb protein - CORRECT ANSWER protein
requirements" "Half your body weight
Include fruits and veggies: .5 -1 oz/1 lb of BW - CORRECT ANSWER hydration requirements"
"hydration loss limits - CORRECT ANSWER No more than 2% of BW with training session"
"for every lb lost in workout how many oz to hydrate - CORRECT ANSWER 20 oz"
"Carb: protein fuel recovery - CORRECT ANSWER 2-3:1"
"competence - CORRECT ANSWER ability to believe in success. Belief that I can do the task →
this is task and behavior dependent" "Must feel they own the path
Friends, small group - reminders of well spent energy - CORRECT ANSWER relatedness"
"Higher autonomy competence and relatedness associated with - CORRECT ANSWER better
motor learning better concentration and focus and effort"
"sweet spot (motivation - CORRECT ANSWER purposeful struggle is 50-80% error"
"challenge point hypothesis - CORRECT ANSWER Beginner high potential for learning, experts
needs more challenge-- they are close to their ceiling"
“is power a direct or indirect method for ESD - CORRECT ANSWER both!
Direct=meter on a bike Indirect = time to complete task Creates a goal for next week - Circuits - # of rounds completed The drill is the coach- athlete decides - ownership Goals Short term E system: 10 secs get 50 ft"
"lateral bound double contact quick stick - CORRECT ANSWER most important movement
prep for shuffling"
"acceleration coaching pillars - CORRECT ANSWER Posture
Legs Arms"
"acceleration pillar prep (5-10 min) - CORRECT ANSWER Shoulder flexion and extension
Thoracic extension and rotation Hip flexion and extension (90 - 10) Ankle DF - "the trigger""
"linear acceleration plyo prep - CORRECT ANSWER Linear vertical & horizontal
Initiation: NCM (max force without SSC mimics the start) and double contact (rapid) Movements: bound and hop is more specific"
"Acceleration programming - CORRECT ANSWER Technical (10-15 min) - fatigue is the enemy
of learning Motor learning New drills
"Crossover critical position - CORRECT ANSWER Call back to plyos for med lat hop/push off
Need good hip IR/ER rotation Lateral edge pushes Arms oppose hips and eye movement - coiling the system Hip drive and generate inside leg IR for Max acceleration (lean and push 45 degree angle)" "(10-15 min) Motor learning: single Decision emphasis: closed drills
High recovery - soft tissue tightness in hip flexors from maintaining low - CORRECT ANSWER
multidirectional technical skill session"
"skill application for multidirectional 10-20 min - CORRECT ANSWER High intensity: single and
sequence Decision: open and closed skills (reactive and nonreactive) High recovery"
"parameters for multidirectional - CORRECT ANSWER 1-2 x /week (45-60 min)
Volume: (depends on movement type and the athlete) Distance: 5-10 yds Reps: 3-6 (+-2) Sets: 1- Rest: <90 between reps, between sets >120s (fatigue is enemy of motor learning) Intensity: Max/High full speed & reactive focus - 48 hr recovery Low: technical part of session - non-reactive - active recovery and rehearsal"
"how do you cue for stability chop vs stability lift vs rotational chop/lift - CORRECT ANSWER
stability chop: arms move around body stability lift: ribs to hips (avoid extension) rotational: cue for speed"
"conjugate strength programming - CORRECT ANSWER Series of peaks and valleys: max effort
and dynamic efforts Undulating strength to power to rest Develop 2 or more strength themes at a time Rest depends on how well movement types are varied"
"is HR monitoring direct or indirect - CORRECT ANSWER indirect (as by-products accumulate
the heart has to deliver more oxygen- why there is a delay) - responsive to psychological and emotional environments → less accurate"
"strength deficit - CORRECT ANSWER difference in neuromuscular efficiency between
maximum strength and absolute strength (involuntary effort)compare vertical jump NCM to CM jump"
"starting strength - CORRECT ANSWER ability to generate force at start of motion, overcome
inertia NCM"
"large deficit - CORRECT ANSWER inability to demonstrate elastic component thus increase
explosive strength (plyos and Speed) if the numbers are close together"
"small deficit - CORRECT ANSWER voluntary starting strength is poor (large ability to use
stretch reflex but not ) max efforts against heavy loads = 2" difference. if the numbers are very separated."
"Reactive agility test (RAT) - CORRECT ANSWER (pure reaction not decision making)
Respond dynamically to coach Elite athletes are 5% faster than lower level athletes (slower by 2%, so translates to overall 7% faster) True translation to sport Flaw: using another human for test - introduces reliability and validity concerns (not consistent) EXOS uses smart speed capacity with a light and sound stimulus Y set-up with about 45 degree cuts (3-4 cuts R and L) 1 yd behind gate start Triggered in 45 ms = faster than human reaction time Also have the athlete go through a non-reactive version"
"side to side difference of (%) in agility test is indicative of injury risk - CORRECT ANSWER
Injury risk >15% (data from hopping and isokinetic) (E.g. post ACL: may be symmetrical in other test BUT not with reactive (apprehension - low confidence in ability) Reactive agility provides one of the most robust ways to assess return to play)"
"self determination theory - CORRECT ANSWER social cognitive theory (environ/society/)-
intrinsic motivation emerges in accordance with fulfillment of psychological needs" "the opportunity to govern oneself. Freedom from unwanted external control. I am actively responsible for the fruits of my labor that deserved the reward. This is where value comes from.
CORRECT ANSWER autonomy"
"6 zones of motivation - CORRECT ANSWER Amotivated - not perceiving a need for change
Extrinsic motivation:
