EXOS XPS PREP QUESTIONS AND ANSWERS
What is a method - answer- one way of doing something
What is a system - answer- a combination of methods that form a cohesive whole
EXOS Mission Statement - answer- To provide the finest performance systems,
facilities and specialists seamlessly integrated to efficiently & ethically enhance the
performance of our clients/athletes
Goals of EXOS - answer- reduce injury, improve performance, produce results, motivate
through education
EXOS Pillars - answer- Mindset, Nutrition, Movement, Recovery
Mindset - answer- why you do what you do; you're "IT", having an understanding of
what you want to do and what you need to achieve it
Nutrition - answer- Lifestyle: food is fuel for the body
Movement - answer- Movement without restriction; improve how we move and optimize
it
Recovery - answer- work + rest = success
EXOS process when receiving a new athlete - answer- Evaluate, Isolate, Innervate,
Integrate
What is the importance of a system - answer- a system allows for various methods to be
used to develop optimal performance
Steps of the Evaluation Process - answer- Health History, Nutrition History, Movement
Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities
EXOS Training System - answer- Pillar Prep, Movement Prep, Plyometrics, Movement
Skills, Medball, Strength & Power, ESD, Regeneration
Define: Pillar - answer- Mobility & stability of the Hips, Torso, Shoulders; prime the
nervous system so it can have the most optimal movement possible
What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation - answer-
pattern, position, power
Define: Movement Prep (5) - answer- General Warm Up, Hip Activation, Dynamic
Stretch, Movement Integration, Neural Activation
, Define Plyometrics - answer- transfer from the weight room to the field w/ speed
strength qualities
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
What is the stretch-shortening cycle? - answer- rapid lengthening(eccentric) of a muscle
followed by a brief a isometric contraction(amortization) followed by a concentric
contraction
Purpose of the Stretch Shortening Cycle - answer- 1. allows for nervous system to
recruit more motor units for more forceful contraction
2. Store elastic energy
What are the 3 considerations for Plyometrics - answer- Movement: based on
movement skills sesh
Direction: where is force being generated from
Initiation: NCM, CM, DC, etc
Types of movements: Plyometrics (low to high intensity) - answer- Jump: two feet
Bound: one foot to opposite foot
Hop: one foot onto same foot
Types of Directions (low to high intensity) - answer- Linear, Lateral, rotational
Types of Initiations (Low to high intensity) - answer- NCM, CM, DC, Continuous, Depth
Jump
Difference between medial and lateral - answer- Medial initiation inside of knee, lateral
initiation outside of knee
Properly describing a plyometrics exercise - answer- Initiation, direction, object used,
(jump, bound, hop), (medial or lateral)
Performance benefits of Plyometrics - answer- Increase Rate force development,
increase reactive strength, improve ability to transfer force & minimize energy leaks
What is a method - answer- one way of doing something
What is a system - answer- a combination of methods that form a cohesive whole
EXOS Mission Statement - answer- To provide the finest performance systems,
facilities and specialists seamlessly integrated to efficiently & ethically enhance the
performance of our clients/athletes
Goals of EXOS - answer- reduce injury, improve performance, produce results, motivate
through education
EXOS Pillars - answer- Mindset, Nutrition, Movement, Recovery
Mindset - answer- why you do what you do; you're "IT", having an understanding of
what you want to do and what you need to achieve it
Nutrition - answer- Lifestyle: food is fuel for the body
Movement - answer- Movement without restriction; improve how we move and optimize
it
Recovery - answer- work + rest = success
EXOS process when receiving a new athlete - answer- Evaluate, Isolate, Innervate,
Integrate
What is the importance of a system - answer- a system allows for various methods to be
used to develop optimal performance
Steps of the Evaluation Process - answer- Health History, Nutrition History, Movement
Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities
EXOS Training System - answer- Pillar Prep, Movement Prep, Plyometrics, Movement
Skills, Medball, Strength & Power, ESD, Regeneration
Define: Pillar - answer- Mobility & stability of the Hips, Torso, Shoulders; prime the
nervous system so it can have the most optimal movement possible
What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation - answer-
pattern, position, power
Define: Movement Prep (5) - answer- General Warm Up, Hip Activation, Dynamic
Stretch, Movement Integration, Neural Activation
, Define Plyometrics - answer- transfer from the weight room to the field w/ speed
strength qualities
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
What is the stretch-shortening cycle? - answer- rapid lengthening(eccentric) of a muscle
followed by a brief a isometric contraction(amortization) followed by a concentric
contraction
Purpose of the Stretch Shortening Cycle - answer- 1. allows for nervous system to
recruit more motor units for more forceful contraction
2. Store elastic energy
What are the 3 considerations for Plyometrics - answer- Movement: based on
movement skills sesh
Direction: where is force being generated from
Initiation: NCM, CM, DC, etc
Types of movements: Plyometrics (low to high intensity) - answer- Jump: two feet
Bound: one foot to opposite foot
Hop: one foot onto same foot
Types of Directions (low to high intensity) - answer- Linear, Lateral, rotational
Types of Initiations (Low to high intensity) - answer- NCM, CM, DC, Continuous, Depth
Jump
Difference between medial and lateral - answer- Medial initiation inside of knee, lateral
initiation outside of knee
Properly describing a plyometrics exercise - answer- Initiation, direction, object used,
(jump, bound, hop), (medial or lateral)
Performance benefits of Plyometrics - answer- Increase Rate force development,
increase reactive strength, improve ability to transfer force & minimize energy leaks
