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EXOS PERFORMANCE SPECIALIST CERTIFICATION
QUESTIONS WITH 100% CORRECT ANSWERS
“Method - CORRECT ANSWER a procedure, technique, or single way of doing something"
"Systems - CORRECT ANSWER a coordinated body of methods"
"Mission Statement - CORRECT ANSWER Provide the finest performance systems, specialists,
and facilities seamlessly integrated to efficiently and ethically enhance our athlete's performance"
"Goals - CORRECT ANSWER Improve performance, decrease injuries, motivate through
education, produce results"
"System Pillars - CORRECT ANSWER mindset, nutrition, movement, recovery"
"System Process - CORRECT ANSWER evaluate, isolate, innervate, integrate"
"Pillar - CORRECT ANSWER hips, torso, shoulders"
"Pillar Software - CORRECT ANSWER nervous system"
"Mobility Joints - CORRECT ANSWER thoracic spine
hips ankle"
"Pillar Prep - CORRECT ANSWER - based off individual needs
- determined through screening process"
"Functional Movement Screen - CORRECT ANSWER - used to determine mobility, stability, or
movement deficits"
"Movement Session - CORRECT ANSWER Pillar Prep
Movement Prep Plyometrics Movement Skills Regeneration"
"Strength Session - CORRECT ANSWER Pillar Prep
Movement Prep Strength-Power ESD Regeneration"
"Pillar Prep Components - CORRECT ANSWER Soft Tissue
Mobility Stability"
"Stability - CORRECT ANSWER - focus on region with the biggest impact on athlete's
movement (foot, thigh, glutes, trunk, lumbar spine, scapula/shoulder)
- motor control and proper sequencing patterns Program Design:
- 2-4 corrective movements
- 10 reps each
- 1°/2° FMS Solutions
- focus on stability muscles around lumbar spine, pelvis, and shoulder
- enhance primitive patterns
- maximize recruitment and control"
"Does static stretching have a positive or negative affect? - CORRECT ANSWER < 30 seconds
has no negative effect
60 seconds negatively affects performance
static stretching does not seem to improve strength and power"
"What are the benefits of dynamic stretching? - CORRECT ANSWER - improves power output,
force potential
- performance enhancement benefit"
"What is missing from a traditional warm up? - CORRECT ANSWER - movement specificity
- movement direction
- movement coordination
March vs Skip Linear vs Lateral Slow vs Fast Goal: specificity & activation"
"Neural Activation/Rapid Response - CORRECT ANSWER 4-6 Movements
1-2 Sets 5-15 Seconds Linear vs Lateral Stable vs Continuous
- low amplitude, high speed movements
- short duration goal: specificity & activation equipment: hurdles, ladders, dots, lines"
"How long should a Movement Prep session be? - CORRECT ANSWER 10-15 min to 20-
min" "What should we consider when trying to optimize transfer from the weight room to the sport?
CORRECT ANSWER strength demands, speed demands, sport demands"
"What was the original term for plyometrics and who proposed it? - CORRECT ANSWER
Shock-method Proposed by Dr. Yuri Verkhoshansky
"Who proposed the term "plyometrics?" - CORRECT ANSWER Fred Wilt (western track
coach)"
"Plyometrics - CORRECT ANSWER quick, powerful movements that utilize the stretch-
shortening cycle
increases performance by 10-15%"
"Direction - CORRECT ANSWER Linear
Lateral Rotational vertical --> horizontal"
"Initiation - CORRECT ANSWER Non-Countermovement
Countermovement Double Contact Continuous Depth/Drop Jump"
"Non-Countermovement - CORRECT ANSWER no lengthening action prior to shortening
action"
"Countermovement - CORRECT ANSWER rapid lengthening action prior to an immediate
shortening action"
"Double Contact - CORRECT ANSWER lengthening action preceded by a rapid ground contact
followed by a shortening action"
"Continuous - CORRECT ANSWER linking multiple SSC repetitions together"
"Depth/Drop Jump - CORRECT ANSWER lengthening action preceded by a rapid ground
contact from a box and followed by a shortening action"
"Rate of Force Development - CORRECT ANSWER Ideal to have < 200ms for force
development"
"Stretch Shortening Cycle Components - CORRECT ANSWER Contractile Contribution
- Force Potentiation
- Increased Activation Time
- Stretch Reflex
Initiations: 2-3"
"Low Frequency Session - CORRECT ANSWER Goal: Activation
Frequency: 4x/week (5-10 min) Volume: 20-30 contacts/session Sets: 1- Reps: 4- Rest per set: 1-3 min Rest per session: 24 hours Movements: 2- Directions: 1- Initiations: 2-3"
"Equipment - CORRECT ANSWER low box
ground hurdles high box"
"Evaluation Components - CORRECT ANSWER 1. Athlete/Client Interview
- Nutrition Evaluation
- Movement Quality
- Strength-Power Qualities
- Speed Qualities
- Energy Systems Development"
"Training System Components - CORRECT ANSWER 1. Pillar Prep
- Movement Prep
- Plyometrics
- Movement Skills
- Medicine Ball
- Strength-Power
- Energy Systems Development
- Regeneration"
"Pillar Strength - CORRECT ANSWER blend mobility and stability to the hips, torso, and
shoulders
- absorb load and transfer from one limb to another (conduct force)"
"Primary Functions of the Pillar - CORRECT ANSWER Mobility, stability, breathing"
"Pillar Hardware - CORRECT ANSWER musculoskeletal system (bones, joints, ligaments,
muscles)"
"Stability Joints - CORRECT ANSWER shoulder/scapula
lumbar spine knee foot"
"5 Structures of the Pillar - CORRECT ANSWER shoulder/scapula
thoracic spine lumbar spine pelvis hips muscles that connect them all"
"Nervous System - CORRECT ANSWER - coordinate movement through muscle recruitment
- manage movement based on sensory feedback
- use innate patterns to begin and develop movement (ex: survival movement)
- habitual movement develops patterns unique to every person's movement signature"
"Kinetic Linking - CORRECT ANSWER force creation (hips) --> force transfer (trunk to
extremities) = optimal performance and injury prevention more force = more velocity hips --> trunk --> shoulders --> arms"
"Soft Tissue - CORRECT ANSWER - focus on muscles and tendons
- eliminate tension and adhesion Program Design:
- 2-4 muscles (ankles, hips, thoracic spine)
- 30-60 seconds each
- Hold pressure over any tight spots
- Barrel Roll (8-10 rolls) or Acu-Point"
"Mobility - CORRECT ANSWER - focus on joints
- restore symmetry and increase ROM if needed Program Design:
- 2-4 movements (ankles, hips, thoracic spine)
- 5-10 reps, 2 second hold
"Linear Session - CORRECT ANSWER - linear miniband
- anterior & posterior hip/thigh
- linear march & skip
- linear rapid response"
"Multidirectional Session - CORRECT ANSWER - multi-miniband
- total hip & lateral/medial hip
- lateral march & lateral/rotational skip
- lateral/rotational response"
"Stretch Shortening Cycle - CORRECT ANSWER rapid muscle lengthening followed
immediately by a rapid muscle shortening
- uses stretch reflex and stored elastic energy"
"Plyometric Components - CORRECT ANSWER Movement: based on the dominant motor
patterns being taught Direction: based on the dominant force vectors being taught Initiation: based on the dominant contraction types being taught"
"Movement - CORRECT ANSWER Jump: 2 foot take-off followed by a 2 foot landing
Bound: 1 foot take-off followed by an opposite foot landing Hop: 1 foot take-off followed by a same foot landing stable --> unstable less eccentric action --> more eccentric action"
"Primary goal of plyometrics - CORRECT ANSWER apply optimal force and velocity in the
correct direction in the shortest time possible"
"Performance Benefits of Plyometrics - CORRECT ANSWER - increased explosive strength due
to improved rate of force development
- increased reactive strength due to greater storage and reutilization of elastic energy
- improved ability to transfer force through the joints and minimize energy leaks"
"Force Velocity Relationship - CORRECT ANSWER Speed strength takes < 250ms to develop
Speed takes < 100ms to develop Plyometrics should fall in between"
"Contractile Contribution - CORRECT ANSWER what the muscle does during SSC"
"Force Potentiation - CORRECT ANSWER an already active muscle that is rapidly stretched will
have an increased force potentiation"
"Increased Activation Time - CORRECT ANSWER generate actual foce
- more time in countermovements than non-countermovements"
"Secondary goal of plyometrics - CORRECT ANSWER decrease risk of injury through increased
tolerance to stretch loads at various speeds, loads, and directions"
"Why do injuries occur without plyometrics? - CORRECT ANSWER - unexpected over-
lengthening of muscle/ligaments during landing and deceleration tasks
- inadequate robust motor response
- plyometrics improves the ability to handle fast stretch loads and supports enhanced coordination of movement during reaction and rapid change of direction tasks"
