1|Page
EXOS TRAINING SYSTEMS INTRO TEST EXAM
ACTUAL PREP QUESTIONS AND WELL
REVISED ANSWERS - LATEST AND COMPLETE
UPDATE WITH VERIFIED SOLUTIONS –
ASSURES PASS
Acceleration, EXOS Training Systems Intro, Absolute Speed, Movement Prep,
EXOS Sports Performance Specialist, Pillar Prep, Multidirectional Speed, Key
Sports Performance Factors, EXOS Sports Performance Specialist
Scalar vs Vector - ANSWER: S;Scalar: A quantity that has magnitude but no
direction
Vector: A quantity that has magnitude and direction
Where is the most important part of acceleration to develop? - ANSWER: S;The
time between block clearance and the first three steps where they gain velocity
What are the 2 technical goals of acceleration? - ANSWER: S;1. Synchronize
explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
2. Optimize the direction of
force in an effort to maximize
horizontal velocity
,2|Page
What are the 2 force-velocity goals of acceleration? - ANSWER: S;1. Generate as
much horizontal force as possible in the
least amount of time while maximizing technique
2. Optimize the horizontal force that can be generated in
excess of the vertical force needed to overcome gravity
How many contacts in 10 yard segments? - ANSWER: S;0-10: 6
10-20: 4
20-30: 4
30-40: 3
Acceleration vs Absolute speed zones - ANSWER: S;
What are the three critical positions of acceleration? - ANSWER: S;1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - ANSWER: S;Body and shin to be
parallel because the vector of force drives the magnitude.
Low leg sweep/swing in first initial movement
What do you want for optimal toe off to contact? - ANSWER: S;Swing foot has
angle of less than 90 degrees to prevent extending it too far, which would increase
hamstring tension and risk for injury (causes "pulling" instead of pushing).
,3|Page
Back leg isn't completely locked out so there is still some tension in the system.
Focus on driving knee straight forward as if to smash a plane of glass and it should
be a distance of about a yard from the BACK FOOT.
Cues for posture, frontside, and backside mechanics - ANSWER: S;Posture:
"Head to heel, hard as steel"
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
Plyometric programming considerations for acceleration? - ANSWER: S;
Programming intensity for acceleration - ANSWER: S;You want either high or
low intensity (charlie francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - ANSWER: S;
4 pillars of EXOS System - ANSWER: S;Mindset, Nutrition, Movement,
Recovery
What are the 6 parts of an EXOS Eval - ANSWER: S;Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
, 4|Page
Strength/ Power Quality: Strength and power capacities
Speed Quality: Linear and Multi-directional
Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - ANSWER: S;Pillar
Prep: based on movement screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - ANSWER: S;Soft Tissue
EXOS TRAINING SYSTEMS INTRO TEST EXAM
ACTUAL PREP QUESTIONS AND WELL
REVISED ANSWERS - LATEST AND COMPLETE
UPDATE WITH VERIFIED SOLUTIONS –
ASSURES PASS
Acceleration, EXOS Training Systems Intro, Absolute Speed, Movement Prep,
EXOS Sports Performance Specialist, Pillar Prep, Multidirectional Speed, Key
Sports Performance Factors, EXOS Sports Performance Specialist
Scalar vs Vector - ANSWER: S;Scalar: A quantity that has magnitude but no
direction
Vector: A quantity that has magnitude and direction
Where is the most important part of acceleration to develop? - ANSWER: S;The
time between block clearance and the first three steps where they gain velocity
What are the 2 technical goals of acceleration? - ANSWER: S;1. Synchronize
explosive
arm and leg movement
through a "piston like" leg
action that maximizes a
low leg swing
2. Optimize the direction of
force in an effort to maximize
horizontal velocity
,2|Page
What are the 2 force-velocity goals of acceleration? - ANSWER: S;1. Generate as
much horizontal force as possible in the
least amount of time while maximizing technique
2. Optimize the horizontal force that can be generated in
excess of the vertical force needed to overcome gravity
How many contacts in 10 yard segments? - ANSWER: S;0-10: 6
10-20: 4
20-30: 4
30-40: 3
Acceleration vs Absolute speed zones - ANSWER: S;
What are the three critical positions of acceleration? - ANSWER: S;1. Start
2. Ankle cross
3. Toe off -> Contact
What do you want for optimal ankle cross? - ANSWER: S;Body and shin to be
parallel because the vector of force drives the magnitude.
Low leg sweep/swing in first initial movement
What do you want for optimal toe off to contact? - ANSWER: S;Swing foot has
angle of less than 90 degrees to prevent extending it too far, which would increase
hamstring tension and risk for injury (causes "pulling" instead of pushing).
,3|Page
Back leg isn't completely locked out so there is still some tension in the system.
Focus on driving knee straight forward as if to smash a plane of glass and it should
be a distance of about a yard from the BACK FOOT.
Cues for posture, frontside, and backside mechanics - ANSWER: S;Posture:
"Head to heel, hard as steel"
Frontside: "Knee drive as if you were going to break a plane of glass"
Backside: "Push the ground away"
Plyometric programming considerations for acceleration? - ANSWER: S;
Programming intensity for acceleration - ANSWER: S;You want either high or
low intensity (charlie francis). Medium intensity is too moderate.
Specificity/Intensity graph for acceleration exercise selection - ANSWER: S;
4 pillars of EXOS System - ANSWER: S;Mindset, Nutrition, Movement,
Recovery
What are the 6 parts of an EXOS Eval - ANSWER: S;Interview: Find their IT
Nutrition: Body comp & nutritional habits
Movement Quality: Movement Screen & Ortho Assessment
, 4|Page
Strength/ Power Quality: Strength and power capacities
Speed Quality: Linear and Multi-directional
Energy Systems
Quality: Aerobic and Anaerobic capabilities
What are the 8 components of the EXOS training system - ANSWER: S;Pillar
Prep: based on movement screen
Movement Prep: Based on movement skill session
Plyometrics: Activation based on movement skill session
Movement Skills: Based on dominant movement demands of sport/ life
Medicine Ball: Activation based on strength/ power session
Strength-Power: Based on dominant strength quality demands
Energy Systems Development: based on energy system demands of sport
Regeneration: Recovery based on total demands of training session
Pillar Prep Components - ANSWER: S;Soft Tissue
