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EXOS XPS PREP QUESTIONS AND ANSWERS

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EXOS XPS PREP QUESTIONS AND ANSWERS

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  • August 8, 2024
  • 13
  • 2024/2025
  • Exam (elaborations)
  • Questions & answers
  • EXOS XPS
  • EXOS XPS
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GEEKA
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

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