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EXOS XPS PREP EXAM ALL 200 QUESTIONS AND CORRECT DETAILED ANSWERS EXAM |NEW AND REVISED
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EXOS XPS PREP EXAM ALL 200 QUESTIONS AND CORRECT DETAILED ANSWERS EXAM |NEW AND REVISED
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EXOS XPS PREP EXAM ALL 200 QUESTIONSAND CORRECT DETAILED ANSWERS 2024-2025
EXAM |NEW AND REVISED
What was the traditional approach composed of - ANSWER- General Warm Up
Static Stretching
General Skill Rehearsal
What is the purpose of increasing core temperature - ANSWER- prepares body for
workout/performance; improves extensibility of tissue to reduce injury
Truths of Static Stretching - 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 - ANSWER- Increase power output
Improves running speed
increases force potential
higher jump height
Purpose of more sport specific exercise in a dynamic warm-up - ANSWER-
studies show a more specific approach is more effective for post activation
potentiation
,Post-activation potentiation (PAP) - ANSWER- 30-sec to a few minutes after a
high intensity muscle contraction, the activated motor units may be more easily
excitable and, therefore, more easily recruited for greater force production.
General Adaptation Syndrome (GAS) - ANSWER- Selye's concept of the body's
adaptive response to stress in three phases—alarm, resistance, exhaustion.
Components of Program Design: Movement Prep - ANSWER- General Warm-up:
general vs. specific
Direction: Linear vs. Multidirectional
Stretching: Static vs. dynamic
Movement Velocity: slow vs. fast
Movement Force: low vs high force
Purpose of General Warm Up - ANSWER- increase core temperature
Purpose of Hip Mobility - ANSWER- reduce chance of injury, more PAP, improve
mobility
Purpose of Dynamic Stretching - ANSWER- practice & refine motor skills,
priming the motor system
Purpose of Movement Integration - ANSWER- increase PAP, more specific way to
prime motor system for force generation
, Purpose of Neural Activation(Rapid response) - ANSWER- quick movements
allow for greater PAP
What are the 3 considerations for movement prep - ANSWER- Movement,
direction, difficulty
Periodization Movement Prep - ANSWER- Gen Warm Up: 1min
Hip: 4-6 movements, 1-2sets, 10-15r
Dynamic Stretch: 4-6 movements, 4-6r, 1-2sets
Movement Integration: 4-6 movements, 1-2 sets, 10-15yrds
Neural Activation: 4-6 movements, 1-2s, 5-15 seconds
Components of Program Design: Plyometrics - ANSWER- Strength demands of
sport
Speed Demands of Sport
Sport Demands: what positions does the athlete need to be in to initiate force
Original name of Plyometrics; derived from who? - ANSWER- the shock method,
derived from Dr. Yuri Verkhoshansky
Medical Definition of Plyometrics - ANSWER- category of movements that are
meant to improve overall speed strength qualities
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