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EXOS PERFORMANCE SPECIALIST
CERTIFICATION EXAM 1 QUESTIONS AND
DETAILED ANSWERS GRADE A+ WELL
UPDATED
Question 1: Is power a direct or indirect method for ESD?
CORRECT ANSWER : both!
Direct=meter on a bike Indirect = time to complete task
Question 2: 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. Most important movement prep for shuffling?
CORRECT ANSWER : acceleration
Question 3: Change in velocity / change in time?
CORRECT ANSWER : acceleration
Question 4: Body weight x acceleration?
CORRECT ANSWER : force (how much F is needed if an
athlete needs to go x speed)
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Question 5: Speed endurance?
CORRECT ANSWER : > 40 yds
Question 6: Start critical positions?
CORRECT ANSWER : 1. start: back hip 94 back knee open
- ankle cross
- toe off and contact
Question 7: 40 yd dash (time)?
CORRECT ANSWER : < 4.5 sec
Question 8: Acceleration coaching pillars?
CORRECT ANSWER : Posture
Legs Arms
Question 9: Acceleration pillar prep (5-10 min)?
CORRECT ANSWER : Shoulder flexion and extension
Thoracic extension and rotation
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Hip flexion and extension (90 - 10) Ankle DF - "the trigger"
Question 10: 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
Question 11: Acceleration programming?
CORRECT 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
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Question 12: Acceleration speed strength FITT?
CORRECT 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
Question 13: Speed intensity recovery and adaptations?
CORRECT 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