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EXOS SPORTS PERFORMANCE SPECIALIST EXAM QUESTIONS WITH CORRECT ANSWERS
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EXOS SPORTS PERFORMANCE SPECIALIST EXAM QUESTIONS WITH CORRECT ANSWERS
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EXOS SPORTS PERFORMANCESPECIALIST EXAM QUESTIONS WITH
CORRECT ANSWERS
Is power a direct or indirect method for esd - 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 - answer-most important movement prep for
shuffling
Acceleration - answer-0-20
Change in velocity / change in time - answer-acceleration
Body weight x acceleration - answer-force (how much f is needed if an athlete needs to
go x speed)
Speed endurance - answer-> 40 yds
Start critical positions - answer-1. Start: back hip 94 back knee open
2. Ankle cross
3. Toe off and contact
40 yd dash (time) - answer-< 4.5 sec
Acceleration coaching pillars - answer-posture
Legs
Arms
Acceleration pillar prep (5-10 min) - answer-shoulder flexion and extension
Thoracic extension and rotation
Hip flexion and extension (90 - 10)
Ankle df - "the trigger"
Linear acceleration plyo prep - 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 - answer-technical (10-15 min) - fatigue is the enemy of
learning
Motor learning
New drills
High recovery
Skill application (10-20 min)
High intensity
Full skill execution
High recovery
Acceleration speed strength fitt - answer-frequency: 1-2x/week 45 -60 min session
Volume: 10-30 yds
4-8 reps (+- 2)
Sets: 1-2
Rest: <5 min
Between sets: 8 min
Go when ready at least 3 min
Speed intensity recovery and adaptations - answer-high >95% full effort = full cns
demand, high neuromuscular demand, 48 hrs rest
Mod 76-94% = too slow for specific adaptation, too high for 24 hr recovery, depletes
resources
Low 75% or lower = active recovery, motor pattern rehearsal, improved endurance
Harness speed work - answer-vertical unloading
Sled speed work - answer-overload approach 50-30% bw (more is less speed)
Acceleration prep drills - 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
Free sprint training for acceleration - answer-11-12 steps (10-20 yds)
Cue: push push push
Performance keys: stay low, slow and steady rise
Kinematics of absolute speed - answer-scissoring action
Front arm is short lever arm, back arm long lever arm= creates rotary stability at high
speeds - answer-creates rotary stability at high speeds
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