Exam (elaborations)
EXOS XPS PREP QUESTIONS AND ANSWERS 2024
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EXOS XPS PREP QUESTIONS AND ANSWERS 2024
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EXOS XPS PREPWhat are the 3 primary phases observed in a 40yd dash - ANSWERS-The Start,
transition phase, Max velocity phase
How to optimize acceleration - ANSWERS-1. optimize horizontal acceleration and
optimize technique
2. optimize the vertical and horizontal for needed to overcome gravity
Define Absolute Speed: - ANSWERS-ability to hold a maximum velocity in a cyclical
motion
2 Goals of Absolute Speed - ANSWERS-1. Increase Hip Flexion increase ground
force
2. Contact the ground as close to the center of mass as possible
3 Positions of Absolute Speed - ANSWERS-Take Off, Flight Transition, Figure 4
Absolute Speed: Take Off - ANSWERS-short angle for anterior limbs, long angles
for posterior limbs to minimize rotation in body, need rotary stability
,Absolute Speed: Flight Transition - ANSWERS-"harmony" where front leg is
moving down and back while back leg is moving up and forward
Absolute Speed: Figure 4 - ANSWERS-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 - ANSWERS-Vertical
force
Considerations for Absolute Speed - ANSWERS-Structure, Frequency, Volume,
Intensity, Methods
EXOS definition of Agility - ANSWERS-ability to change direction under reactive
circumstances
Two Types of Agility - ANSWERS-reactive & non-reactive
Define Multidirectional Speed - ANSWERS-category of movement skills that
account for all movement sequences & patterns that occur in sport under
reactive(open) & non-reactive(closed) conditions
Types of Multidirectional Speed - ANSWERS-Linear Forward & Backward, Lateral,
Rotational
, 3 Positions in Multidirectional Speed - ANSWERS-Base Position, Shuffling/Cutting,
Crossover
4 Components of Medball - ANSWERS-Stance, Direction, Initiation, Ball
3 Directions for MB - ANSWERS-Linear, Parallel/Rotational,
Perpendicular/Rotational
Purpose of MB - ANSWERS-improve coordination, Kinetic linking, accept force 360
degrees, mimics game like speed, reduces chance of injury
Types of Balls for novice vs. elite - ANSWERS-novice = non-reactive , elite =
reactive
Types of Rotation - ANSWERS-Stability & Propulsive
Purpose of training rotation - ANSWERS-decreases chance of injury & increases
performance
The Strength Qualities/ "S-Factors - ANSWERS-Strength, Speed, Power, Skill,
Stamina-Systemic, Stamina-Local Muscle Endurance, Flexibility/supplness, Spirit
3 Categories of Adaptation - ANSWERS-Central, Peripheral, Central Peripheral
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