Exos XPS Practice Test

These questions are part of the practice quiz. Start practicing

• In Plyometrics, 'Sport Demands' refers to what?
• Which of the following is a takeaway for ESD?
• For Low Intensity Plyometrics, how many movements are typically programmed?
• Which EXOS pillar focuses on recovery?
• Movement Skills are developed under what conditions?
• Which tight muscle is associated with improving hip mobility when addressed?
• Which statement best captures Central Adaptation?
• Defining deficit in ability refers to which scenario?
• If the deficit of NCM and CM is large, what should be the training focus?
• Which statement best describes the central idea of a motor program within the brain?
• In Program Design Soft Tissue, how many muscles are targeted and what is the total duration?
• Random Contextual Interference describes practicing multiple movements that are:
• Blocked Contextual Interference is best described as:
• In Movement Prep, Direction refers to the choice between Linear and Multidirectional movement.
• What is the philosophy of ESD?
• Which quantity has magnitude but no direction?
• Which of the following is NOT a component of Movement Prep?
• Which muscle tightness attaches from hip to spine and limits hip mobility?
• Which option best completes the traditional approach components list?
• Under the Guidance Hypothesis, excessive feedback tends to lead to what outcome?
• Which statement best describes the Guidance Hypothesis in motor skill learning?
• Which expression represents the Velocity Equation?
• Which initiation type is the highest intensity?
• What best defines a quasi-isometric state in plyometric loading?
• Which item is included in the Steps of the Evaluation Process?
• What was the original name of plyometrics?
• What distinguishes Undulating Periodization?
• What type of force optimizes the length-tension relationship?
• According to the Guidance Hypothesis, how should feedback be scheduled?
• What characterizes Linear Periodization?
• What is the second progression in the pillar body positioning sequence?
• Integrated Regulation means
• What are the types of contextual interference?
• Speed is described as what?
• Define Absolute Speed.
• Which of the following are the three considerations for movement prep?
• Autonomy refers to which description?
• RAST stands for which term?
• The recovery meal ratio is scaled to lean body mass measured in kilograms. Which statement describes this scaling correctly?
• How is the stretch-shortening cycle defined?
• Which Regen stressor category includes Biochemical/Physiological processes?
• In the Speed Power Profile, which color represents a 1:1 rest-to-work ratio?
• Which statement best describes Nutrition?
• What is the primary purpose of summary/average feedback timing?
• What is the primary purpose of strength testing?
• In the Stage Assessment Run, which metric is used to calculate the results?
• Which interval indicates 7-11 contacts?
• Introjected Motivation means
• What are the three pillars of Pillar Prep?
• Which are the positions of Absolute Speed?
• Which of the following is NOT a test component of the Functional Movement Screen?
• What is the correct sequence of force transfer in kinetic linking?
• Which quantity has magnitude and direction (such as acceleration and velocity)?
• ESD focuses on developing which capacities?
• Central Control/Motor Program Theory proposes what about movement?
• Which collection of elements best describes a properly described plyometrics exercise?
• Vertical Plyometrics are characterized by which quality?
• Which tissue allows for greater plantar and dorsiflexion?
• Which two strength qualities are focused in plyometrics?
• In the Speed Power Profile, which color indicates a high rest ratio (1:5)?
• What is a stated purpose of movement prep?
• Movement Prep comprises which of the following sets?
• Dynamic stretching is used to practice and refine motor skills and prime the motor system.
• Which of the following is an example of a Vector Quality?
• Multidirectional Speed occurs under which conditions?
• Which is not a position of Absolute Speed?
• Types of Verbal Instruction includes which pairing?
• Calculate the 1RM for a load of 80 kg performed for 2 repetitions using the given formula.
• Which statement best describes the progression in Linear Periodization compared to Undulating Periodization?
• Which expression defines Force?
• Which timing strategy uses feedback only when an error occurs?
• How many goals of acceleration are described?
• What is a method?
• Central Adaptation involves changes to which body system?
• What is the recommended weekly frequency for High Intensity Plyometrics?
• Knowledge of Results vs Knowledge of Performance best describes which?
• Which statement best describes the effect of training rotation?
• What does ESD stand for in this material?
• The challenge point hypothesis explains how task difficulty should be adjusted based on what factor?
• What is the Power Equation as described in the material?
• What is the primary purpose of a General Warm Up?
• What does the Degrees of Freedom problem involve?
• Which of the following is an example of an ESD test?
• Which term describes having control of the situation, choosing to do something?
• What are the three elements of periodization described?
• Which interval corresponds to 12-16 contacts?
• What is the correct order of the General Adaptation Syndrome phases?
• What is the purpose of training rotation?
• Which of the following is one of the four Regen stressor categories?
• Which set lists the EXOS pillars?
• Which term is listed as an S-Factor for Med Ball training?
• In practice design, the challenge point concept suggests adjusting task difficulty based on the learner's skill to optimize learning. Which option matches this idea?
• What is a goal of Absolute Speed?
• In the Periodization Movement Prep, how many sets are recommended for hip movements?
• During Periodization Movement Prep, how long is the neural activation phase typically performed?
• For High Intensity Plyometrics, how many movements and what about directions?
• For Low Intensity Plyometrics, which description matches the recommended frequency and session length?
• During the eccentric portion of plyometrics, what mechanism causes the muscle to lock in place and contribute to greater movement energy?
• What does Amotivation mean?
• Knowledge of Results provides:
• Which statement best captures the EXOS integrated approach as described in the mission?
• What is the original name of Plyometrics and from whom is it derived?
• Absolute Speed Flight Transition describes the harmony where which limbs move in which directions?
• Which term is described as seeing actual benefits of doing it?
• Which statement best describes the purpose of plyometrics?
• Eat Clean emphasizes which combination of components?
• During Absolute Speed Figure 4, when the front leg lands and bears weight, knee flexion is about how many degrees for the length-tension relationship?
• Which are the types of directions used in plyometric programming for low to high intensity?
• What are the primary types of injuries?
• External Regulation means
• What are the three primary phases observed in a 40-yard dash?
• Which muscle tightness is described as attaching from hip to spine and limiting hip mobility?
• Which term is the study of forces acting on an object or produced by an object?
• EXOS definition of agility is the ability to change direction under what circumstances?
• Serial Contextual Interference involves practicing multiple movements in what way?
• In the Joint by Joint Approach, which characteristic is assigned to the shoulders?
• Which statement best describes a key characteristic of self-selected feedback timing?
• Which of the following is NOT a type of timing system used in sprint timing?
• Define Work.
• Which statement correctly describes afferent signaling in the stretch-shortening cycle?
• Which statement best captures the aim of periodization?
• MAS stands for which term?
• How many positions are defined in multidirectional speed training?
• Which concept is required to minimize rotation during Absolute Speed Take Off?
• Which color corresponds to low rest in the Speed Power Profile?
• Which of the following is NOT one of the three directions for med ball training?
• Which statement best describes the EXOS mission statement?
• Which statement correctly describes Scalar Qualities?
• The rate at which work is performed is defined as what?
• For High Intensity Plyometrics, which combination correctly describes typical session volume, sets, reps, and rest?
• External Cueing is best described as:
• What is the purpose of the Stretch Reflex?
• Which statement best describes Nutrition in the EXOS framework?
• What is the combined purpose of developing lighter but stronger athletes?
• External Cueing emphasizes which aspect in motor learning?
• Ways of Visual Instruction can involve:
• Two Types of Endurance are which?
• EXOS indicator of Power (ESD) is described as which two components?
• Movement Integration increases post-activation potentiation and primes the motor system for force generation.
• What is the hydration guideline regarding daily fluid intake?
• Which activity best illustrates kinetic linking and velocity across the body?
• An attractor state in movement control is best described as what?
• What is a benefit of ESD?
• Which of the following is one of the three considerations for plyometrics?
• Knowledge of Performance provides:
• How many pillar progressions are listed in the pillar sequence?
• What is the stated purpose of med ball training?
• Post-activation potentiation occurs 30 seconds to a few minutes after a high-intensity contraction.
• Which of the following items are included in the Steps of the Evaluation Process?
• Which is a direction used in med ball training?
• A more sport-specific dynamic warm-up is more effective for post-activation potentiation.
• Bucketing athletes is defined as selecting categories based on what characteristics?
• In FMS, the test assesses whether which component is functioning properly?
• What is functional hypertrophy?
• Which EXOS pillar focuses on Movement?
• Which term is listed as an S-Factor?
• Which statement describes fading feedback timing?
• What is the recovery meal ratio of carbohydrates to protein relative to lean body mass?
• Which statement best captures Peripheral Adaptation?
• Which position is listed last in the pillar body positioning progressions?
• Which of the following is NOT one of the three considerations for plyometrics?
• What is the Power Equation?
• What is the importance of a system in training?
• What are the performance benefits of plyometrics?
• Which description best characterizes summary/average feedback timing?
• Which list correctly names the three components of motivation?
• Which of the following is a consideration for Absolute Speed?
• Which set lists the three positions in multidirectional speed?
• How is acceleration defined?
• RAST stands for which test?
• Stretching for less than 30 seconds has what effect on performance?
• Which term describes properties of how motion occurs within an object (no forces)?
• What is the goal of EXOS Plyometric Training on the force-velocity curve?
• In the Linear Speed Model, how many steps are associated with the 0-10 yard interval?
• Which statement best describes non-reactive agility?
• For High Intensity Plyometrics, which movements range is recommended?
• Which range defines the Absolute Speed Zone / Max Velocity?
• Which term describes having the confidence to perform a task?
• Which statement best defines Power?
• Which item is not listed as one of the five aspects of nutrition?
• Which of the following is an example of an ESD test?
• What are the two forms of Strength Endurance described?
• In Absolute Speed, where should contact with the ground occur relative to the center of mass?
• In the Dynamic Stretch portion of Movement Prep, how many repetitions are recommended per movement?
• Which two spinal regions are explicitly listed as part of the pillar?
• Which of the following correctly lists the types of multidirectional speed?
• Which of the following was included in the traditional approach components?
• What is the correct order of the EXOS process when receiving a new athlete?
• ESD, in the EXOS framework, focuses on developing which capacities?
• What are the three stages in the Fitts & Posner model of motor learning?
• Which initiation type is considered the lowest intensity in a progressive plyometric sequence?
• What are the types of Rotation?
• In the EXOS framework, S&P is developed through what approach and training scope?
• Which of the following is NOT a plyometric movement type?
• Which set is listed under Types of Movement Skills?
• Which benefit best describes minimizing energy leaks during plyometric movements?
• In the Linear Speed Model, what yard range is defined as the Acceleration Zone?
• Which of the following is NOT listed as a pillar body positioning progression?
• Identified Regulation means
• Augmented Feedback types include:
• Which set of goals best reflects EXOS goals?
• Cardiorespiratory Endurance primarily assesses which body systems?
• Which component is described as the software of the pillar system?
• Which two phases are identified within the Acceleration Zone?
• Hip mobility work aims to reduce injury risk, increase PAP, and improve mobility.
• Fading feedback timing involves which pattern?
• Which context involves variations between multiple movements in a random order?
• Which statement is true about assessment vs screen?
• Absolute Speed Take Off: which limb-angle configuration helps minimize rotation in the body and requires rotary stability?
• Dynamic Systems Theory emphasizes the role of what in movement control?
• Acute injuries are categorized as which?
• Which term describes optimizing adaptation through fueling, physical and psychological strategies, and alternative methods?
• What does FMS test determine?
• Which of the following is NOT a component of the EXOS Training System?
• Plyometrics are defined as which concept in the EXOS framework?
• What best describes the stretch-shortening cycle's contribution to force production in plyometrics?
• Which is NOT a strength quality focus in plyometrics?
• Tight calves limit which ankle movements?
• Which statement best describes the difference between medial and lateral initiation in knee-focused plyometrics?
• Visual Instruction can involve which model types?
• Which term describes connection with others?
• Challenge Point Hypothesis suggests about practice for different ages?
• Plyometrics reduce injury by which two primary mechanisms?
• What are the three components referred to as the 3 P's of pillar Prep?
• Which are the three components of the General Adaptation Syndrome?
• How is the Stage Assessment Run best described?
• Movement Prep (5) comprises which five components?
• Which option is a valid sprint testing start method?
• Which statement best describes the attractor state in movement?
• In bandwidth feedback timing, feedback is delivered when errors exceed a preset tolerance.
• Movement Skills are developed under which conditions?
• The History of Periodization mentions which groups?
• Relatedness refers to which of the following?
• Which statement correctly contrasts Low vs High Intensity Plyometrics?
• Summary/average feedback timing typically provides feedback after what pattern?
• Which phase is described as the most critical part where kinetics and kinematics connect?
• What feedback frequency and tone are recommended?
• Peripheral Adaptation involves changes to which of the following?
• During fading feedback, how should the amount of feedback change as practice progresses?
• In the Joint by Joint Approach, which lumbar spine role is assigned?
• Static Strength Endurance is best described as what?
• What is a system?
• Which of the following are EXOS Pillars?
• Which statement accurately describes Movement Integration within Movement Prep?
• How is Force defined?
• Which is NOT a component of General Adaptation Syndrome?
• Which of the following is a component of motivation?
• Movement Velocity: slow vs fast.
• How is plyometrics medically defined?
• Stretching within Movement Prep is categorized as Static vs Dynamic.
• Which statement about the traditional approach components is true?
• What are the three positions of acceleration in kinematics?
• Which theory describes the control of coordinated movement as dependent on the environment and task constraints?
• Bandwidth timing prescribes feedback to be delivered when?
• What is recommended regarding food intake after a workout?
• Which sequence correctly lists pillar progressions from first to last?
• How is 1RM typically determined according to the specified formula?
• Self-selected feedback timing means the learner does what?
• According to the Light Concept, testosterone levels are higher in which season?
• Define Power.
• For Low Intensity Plyometrics, which option best describes the weekly volume?
• What expression represents the Velocity Equation?
• In self-selected feedback timing, feedback is delivered when the learner...
• Central & Peripheral Adaptation results in changes to what?
• Which description best fits the MAS test (Max Anaerobic Sprint)?
• Rate of force development refers to what?
• Define Multidirectional Speed.
• Competence refers to which of the following?
• Holding a static stretch for 60 seconds or longer has what effect on performance?
• If the deficit is small, what should be the training focus?
• Post-activation potentiation refers to motor units being more excitable after a high-intensity contraction, resulting in greater force production.
• Which set correctly lists the five structures that make up the pillar?
• Which option correctly lists all four components of a Med Ball?
• What are the two types of recovery?
• Which of the following is NOT one of the stated goals of acceleration?
• What are the contractile contributions of the SSC?
• In Stability/Activation, how many corrective movements are typically performed and how many repetitions?
• During Movement Integration, how many yards are movements practiced over?
• Types of Balls for novice vs elite
• Which term describes a motivational influence that supports autonomy rather than control?
• What does the Nutrition Mindset emphasize?
• How many tests are included in the Functional Movement Screen as listed?
• Which description accurately defines the stretch-shortening cycle?
• Horizontal Plyometrics are characterized by which feature?
• In Program Design Mobility, what are the typical parameters for movements, repetitions, and holds?
• How many steps are associated with the Lift Off phase?
• Challenge Point Hypothesis suggests which learning arrangement across ages?
• Which tissue enables greater plantar and dorsiflexion?
• Newton's First Law describes which concept?
• What are the three Categories of Adaptation?
• Which statement best describes Recovery?
• Contextual Interference refers to disruption caused by what?
• The Transition Zone comprises which steps?
• In the RAST test, how many max efforts are performed and how is distance determined?
• Which are the five aspects of nutrition listed?
• Which term describes the ability to rapidly transfer force during the stretch-shortening cycle?
• Intrinsic Motivation means
• Which of the following is NOT listed as an ESD test?
• Which approach involves exerting control over behavior to influence motivation?
• Which of the following is a Type of Strength listed?
• Which statement best describes the aims of med ball training?
• What is the calculated 1RM result for a 60 kg load performed for 3 reps using the specified formula?
• Which muscles comprise the Back group in pillar anatomy?
• Which statement best describes Mindset?
• Movement Prep includes which five elements?
• Chronic injuries arise from which mechanisms?
• In a signal processing timing system, which beam event yields the most accurate time?
• Which option correctly lists the 3 P's of pillar Prep?
• Which type of injury is primarily associated with overuse and repetitive microtrauma?
• What are the two types of agility according to EXOS?
• Which of the following is NOT listed as part of the pillar structures?
• Which statement best describes Movement?
• What best defines the Pillar in the EXOS system?
• Which muscles comprise the Abs group in pillar anatomy?
• Eat Often proposes meals at what interval?