Download EXOS XPS Prep Questions with Correct Answers: A Guide to Movement, Strength, and Speed and more Exams Physical Activity and Sport Sciences in PDF only on Docsity!
EXOS XPS PREP QUESTIONS WITH CORRECT ANSWERS
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“What is a method - CORRECT ANSWER one way of doing something"
"What is a system - CORRECT ANSWER a combination of methods that form a cohesive
whole"
"Mindset - CORRECT ANSWER why you do what you do; you're "IT", having an understanding
of what you want to do and what you need to achieve it"
"Nutrition - CORRECT ANSWER Lifestyle: food is fuel for the body"
"Movement - CORRECT ANSWER Movement without restriction; improve how we move and
optimize it"
"Recovery - CORRECT ANSWER work + rest = success"
"EXOS Training System - CORRECT ANSWER Pillar Prep, Movement Prep, Plyometrics,
Movement Skills, Medball, Strength & Power, ESD, Regeneration"
"Define: Pillar - CORRECT ANSWER Mobility & stability of the Hips, Torso, Shoulders; prime
the nervous system so it can have the most optimal movement possible"
"What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation - CORRECT ANSWER
pattern, position, power"
"Define: Movement Prep (5) - CORRECT ANSWER General Warm Up, Hip Activation, Dynamic
Stretch, Movement Integration, Neural Activation"
"Define Plyometrics - CORRECT ANSWER transfer from the weight room to the field w/ speed
strength qualities"
"Define Movement Skills - CORRECT ANSWER develop specific skills under reactive & non
reactive conditions"
"3 strategies of Pillar Prep - CORRECT ANSWER mobility, stability, breathing"
"Explain the software vs. hardware of the pillar - CORRECT ANSWER the brain is the software,
the bones and muscles are the hardware"
"Explain the Joint by Joint Approach - CORRECT ANSWER Shoulders: stability
Thoracic Spine: Mobility Lumbar Spine: Stability Hips: mobility Knees: stability Ankles: mobility"
"Program Design Soft Tissue - CORRECT ANSWER 2-4 muscles, 30-60s total (foam roll, trigger
point)"
"Program Design Mobility - CORRECT ANSWER 2-4 movements, 5-10reps, 2s holds (PNF)"
"Stability/Activation - CORRECT ANSWER 2-4 corrective movements, 10reps"
"Pillar Body Positioning Progressions: - CORRECT ANSWER Quadruped, Pillar Bridge, 1/
kneeling, Tall Kneeling, Standing"
"Purpose of foam roller - CORRECT ANSWER lengthen soft tissue, increase blood flow"
"Tight Calves limit: - CORRECT ANSWER plantar & dorsiflexion"
"Tight Glute Med - CORRECT ANSWER improve hip mobility"
"Tight Piriformis - CORRECT ANSWER attaches from hip to spine, limits hip mobility"
"Plantar Fascia - CORRECT ANSWER allow for greater plantar & dorsiflexion"
"Purpose of more sport specific exercise in a dynamic warm-up - CORRECT ANSWER studies
show a more specific approach is more effective for post activation potentiation"
"Original name of Plyometrics; derived from who? - CORRECT ANSWER the shock method,
derived from Dr. Yuri Verkhoshansky"
"Medical Definition of Plyometrics - CORRECT ANSWER category of movements that are
meant to improve overall speed strength qualities"
"What is the stretch-shortening cycle? - CORRECT ANSWER rapid lengthening(eccentric) of a
muscle followed by a brief a isometric contraction(amortization) followed by a concentric contraction"
"Types of Directions (low to high intensity) - CORRECT ANSWER Linear, Lateral, rotational"
"Types of Initiations (Low to high intensity) - CORRECT ANSWER NCM, CM, DC, Continuous,
Depth Jump"
"Difference between medial and lateral - CORRECT ANSWER Medial initiation inside of knee,
lateral initiation outside of knee"
"Properly describing a plyometrics exercise - CORRECT ANSWER Initiation, direction, object
used, (jump, bound, hop), (medial or lateral)"
"Performance benefits of Plyometrics - CORRECT ANSWER Increase Rate force development,
increase reactive strength, improve ability to transfer force & minimize energy leaks"
"Goal of EXOS Plyometric Training (force velocity curve - CORRECT ANSWER increase being
able to lift heavier things faster: increase force and velocity"
"Contractile Contribution of SSC (refer back to ppt) - CORRECT ANSWER force potentiation,
increased activation w/ CM, Stretch reflex"
"Purpose of Stretch Reflex - CORRECT ANSWER used to facilitate force potentiation"
"Elastic Contributions of SSC - CORRECT ANSWER Storage of elastic energy in muscle and in
tendon"
"Program Design: LOW INTENSITY Plyometrics (Frequency, Volume, Intensity, Movements,
Directions, Initiations) - CORRECT ANSWER Frequency: 2x a week 15 -20 minutes
Volume: 40-60 contacts (<120 a week) Intensity: 2-3sets, 4-6 reps, rest 1-3 mins, 72hr Movements: 3- Directions: 1- Initiations: 2-3" "Program Design: HIGH INTENSITY Plyometrics (Frequency, Volume, Intensity, Movements,
Directions, Initiations) - CORRECT ANSWER Frequency: 4x a week, 5-15min
Volume: 20-30 contacts <120 a week Intensity: 1-2 sets, 4-6 reps, 1-2min rest, 24hr Movements: 2- Directions: same Initiations: same"
"Explain: Using Low Intensity vs. High Intensity Plyometrics - CORRECT ANSWER Low Intensity
Plyometrics are for when you have more time with an athlete and they are very skilled High Intensity Plyometrics are for when you have novice athletes and they need muscle memory"
"Vertical Plyometrics qualities - CORRECT ANSWER high flight time, slower pace"
"Horizontal Plyometrics - CORRECT ANSWER fast pace (DC, Continuous)"
"Types of Movement Skills - CORRECT ANSWER Linear Acceleration, Absolute Speed,
Multidirectional"
"Kinetics - CORRECT ANSWER study of forces acting on an object or produced by an object"
"Kinematics - CORRECT ANSWER properties of how motion occurs within an object (no
forces)"
"Scalar Qualities - CORRECT ANSWER quantity that has a magnitude w/o direction (speed &
distance)"
"Vector Qualities - CORRECT ANSWER quantity that has a magnitude and direction
(acceleration & velocity)"
"Absolute Speed: Flight Transition - CORRECT ANSWER "harmony" where front leg is moving
down and back while back leg is moving up and forward"
"Absolute Speed: Figure 4 - CORRECT ANSWER when front leg lands and is completely weight
barring, length tension relationship occurs with 20 degrees of knee flexion"
"What type of force optimizes the length tension relationship - CORRECT ANSWER Vertical
force"
"Considerations for Absolute Speed - CORRECT ANSWER Structure, Frequency, Volume,
Intensity, Methods"
"EXOS definition of Agility - CORRECT ANSWER ability to change direction under reactive
circumstances"
"Two Types of Agility - CORRECT ANSWER reactive & non-reactive"
"4 Components of Medball - CORRECT ANSWER Stance, Direction, Initiation, Ball"
"3 Directions for MB - CORRECT ANSWER Linear, Parallel/Rotational,
Perpendicular/Rotational"
"Purpose of MB - CORRECT ANSWER improve coordination, Kinetic linking, accept force 360
degrees, mimics game like speed, reduces chance of injury"
"Types of Balls for novice vs. elite - CORRECT ANSWER novice = non-reactive , elite = reactive"
"Types of Rotation - CORRECT ANSWER Stability & Propulsive"
"Purpose of training rotation - CORRECT ANSWER decreases chance of injury & increases
performance"
"The Strength Qualities/ "S-Factors - CORRECT ANSWER Strength, Speed, Power, Skill,
Stamina-Systemic, Stamina-Local Muscle Endurance, Flexibility/supplness, Spirit"
"3 Categories of Adaptation - CORRECT ANSWER Central, Peripheral, Central Peripheral"
"Central Adaptation - CORRECT ANSWER nervous system changes"
"Peripheral Adaptation - CORRECT ANSWER Muscles change"
"Central & Peripheral Adaptation - CORRECT ANSWER Muscle & nervous system change"
"What is functional hypertrophy - CORRECT ANSWER myofibrillar Hypertrophy"
"Define work - CORRECT ANSWER energy involved moving from one position to another"
"Define Power - CORRECT ANSWER rate at which work is done"
"Speed - CORRECT ANSWER combination of all S-Factors in response to external conditions"
"Power Equation - CORRECT ANSWER Task x resistance / time"
"History of Periodization - CORRECT ANSWER Russians, Bulgarians, olympics"
"The Light Concept - CORRECT ANSWER more testosterone in summer than winter"
"3 Elements of Periodization - CORRECT ANSWER variation of stimulus, planned rest phases,
cyclical program design to peak for certain events"
"Linear Periodization - CORRECT ANSWER developing one strength quality and moving on to
the next"
"Undulating Periodization - CORRECT ANSWER A form of periodization used in resistance
training that provides different training protocols during the microcycles in addition to changing the training variables after each microcycle."
"Benefit of ESD - CORRECT ANSWER challenge homeostasis"
"Philosophy of ESD - CORRECT ANSWER to manipulate variables of time and intensity that
allow us to target specific metabolic qualities much more specified in a targeted programmed way"
"EXOS indicator of Power (ESD) - CORRECT ANSWER time & work"
"how to determine 1RM - CORRECT ANSWER (Load x reps x.033) + load"
"If deficit of NCM & CM is large = - CORRECT ANSWER focus on speed strength"
"if deficit is small - CORRECT ANSWER focus on max strength"
"Types of ESD Testing - CORRECT ANSWER Yo-Yo, 30-15, MAS, RAST, SAR"
"RAST Test (Repeated Anaerobic Sprint test - CORRECT ANSWER 6 max efforts and distance is
based on sport"
"Stage Assessment Run - CORRECT ANSWER RPE test where HR is calculated"
"5 Aspects of Nutrition - CORRECT ANSWER Eat clean, Eat Often, Hydrate, Recover, Mindset"
"Nutrition Mindset - CORRECT ANSWER create rituals and start simple"
"Eat Clean - CORRECT ANSWER fuel(carbs), build(build), protect(fats), prevent(veggies,
fruits)"
"Eat Often - CORRECT ANSWER Every 3 hours"
"Hydrate - CORRECT ANSWER drink half your body weight a day in ounces"
"Recover - CORRECT ANSWER food asap after workout"
"Recovery meal portions carbs to protein - CORRECT ANSWER carbs 2-3g, protein 1g of
LBM(kg)"
"3 components of Motivation - CORRECT ANSWER Autonomy, Competence, Relatedness"
"Autonomy - CORRECT ANSWER having control of situation, choosing to do something"
"Competence - CORRECT ANSWER having the confidence knowing they are able to do
something"
"Relatedness - CORRECT ANSWER connection with others"
"Amotivation - CORRECT ANSWER absence of motivation"
"External Regulation - CORRECT ANSWER someone has pushed someone to do something"
"Introjected Motivation - CORRECT ANSWER society tells them to do it"
"Identified Regulation - CORRECT ANSWER provides some value to an individual"
"Integrated Regulation - CORRECT ANSWER they see actual benefits of doing it"
"Intrinsic Motivation - CORRECT ANSWER enjoyment, fun, pleasure of doing it"
"2 Ways to influence motivation - CORRECT ANSWER Controlling Behaviors, Autonomy
Behaviors"
"When to provide feedback - CORRECT ANSWER 30% of the time and let it be more positive
than negative"
"challenge point hypothesis - CORRECT ANSWER explaining how improving tasks is based on
how skilled a person is"
"Contextual Interference - CORRECT ANSWER memory and performance disruption that
results from performing multiple skills and variations within practice"
"Types of contextual interference - CORRECT ANSWER blocked, serial, random"
"Blocked Contextual interference - CORRECT ANSWER single movements, predertimined
movements"
"Serial Contextual Interference - CORRECT ANSWER multiple movements predetermined"
"Random Contextual Interference - CORRECT ANSWER multiple movements that are
random"
"EXOS process when receiving a new athlete - CORRECT ANSWER Evaluate, Isolate, Innervate,
Integrate"
"What is the importance of a system - CORRECT ANSWER a system allows for various
methods to be used to develop optimal performance"
"Steps of the Evaluation Process - CORRECT ANSWER Health History, Nutrition History,
Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities"
"Define: S&P - CORRECT ANSWER developing S&P through a movement based approach
based on the demands of the athletes sport: training all planes of motion"
"Define: ESD - CORRECT ANSWER developing anaerobic & aerobic capacities based on the
demands of sport"
"Define: Regeneration - CORRECT ANSWER optimizing adaptation through fueling, physical &
psychological strategies, & alternative methods"
"Pillar Anatomy - CORRECT ANSWER Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus"
"Importance of Kinetic Linking & velocity (ex: golf swing) - CORRECT ANSWER force transfers
through the hips, to trunk, to arms"
"5 Structures that make up pillar - CORRECT ANSWER shoulder/scap
Lumbar spine Thoracic Spine Hips Pelvis"
"Purpose of Movement Prep - CORRECT ANSWER optimize performance, prepare for
upcoming movements, reduce injury"
""Proposed" Benefits of the traditional approach - CORRECT ANSWER Increase body temp,
decrease injury, increase body temp, increase post activation potentiation"
"What was the traditional approach composed of - CORRECT ANSWER General Warm Up
Static Stretching General Skill Rehearsal"
"What is the purpose of increasing core temperature - CORRECT ANSWER prepares body for
workout/performance; improves extensibility of tissue to reduce injury"
"Truths of Static Stretching - CORRECT ANSWER static stretching does not reduce injury,
stretching less than 30s does NOT increase nor decrease performance; 60s or greater of holding a stretch decreases performance"
"Truth of Dynamic Stretching - CORRECT ANSWER Increase power output
Improves running speed increases force potential higher jump height"
"Purpose of General Warm Up - CORRECT ANSWER increase core temperature"
"Purpose of Hip Mobility - CORRECT ANSWER reduce chance of injury, more PAP, improve
mobility"
"Purpose of Dynamic Stretching - CORRECT ANSWER practice & refine motor skills, priming
the motor system"
"Purpose of Movement Integration - CORRECT ANSWER increase PAP, more specific way to
prime motor system for force generation"
"Purpose of Neural Activation(Rapid response) - CORRECT ANSWER quick movements allow
for greater PAP"
"Purpose of the Stretch Shortening Cycle - CORRECT ANSWER 1. allows for nervous system to
recruit more motor units for more forceful contraction
- Store elastic energy"
"What are the 3 considerations for Plyometrics - CORRECT ANSWER 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) - CORRECT ANSWER Jump: two feet
Bound: one foot to opposite foot Hop: one foot onto same foot"
"2 Strength Qualities focus in plyometrics - CORRECT ANSWER Strength Speed (<250m/s)
Speed Strength (<200m/s)"
"stretch-shortening cycle (SSC) - CORRECT ANSWER 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"
"Two Types of Endurance - CORRECT ANSWER Cardiorespiratory Endurance & Local Muscular
Endurance"
"Types of Strength - CORRECT ANSWER Absolute Strength, Starting Strength, Strength Speed,
Speed Strength, Strength Endurance"
"Types of Strength Endurance - CORRECT ANSWER cyclical/dynamic (tension w/o
interruption), Static Strength endurance (isometric tension of various magnitude & duration)"
"Signal Processing System for timing athletes details: - CORRECT ANSWER biggest beam
break for most accurate time results"
"Define Bucketing athletes - CORRECT ANSWER putting athletes in categories based on their
reaction time and movement speed such as "fast mover & slow thinker""
"Purpose of Strength Testing - CORRECT ANSWER to find weak links & build a program around
the weak links"
"Max Anaerobic Sprint (MAS) test - CORRECT ANSWER any piece of equipment and 5 minutes
cover as much ground as possible"
"Degrees of Freedom problem - CORRECT ANSWER determining how to constrain the
systems many degrees of freedom so a specific result is produced"
"Central Control/Motor Program Theory - CORRECT ANSWER in our brain their is a
representation of every movement that we perform"
"Dynamic Systems theory - CORRECT ANSWER approach to describe the control of
coordinated movement that emphasizes the role of the environment"
"Attractor State - CORRECT ANSWER preferred ways of moving such as increasing the
treadmill you naturally start to jog"
"Fitts & Posner 3 Stage Model - CORRECT ANSWER cognitive stage, associative stage,
autonomous stage"
