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EXOS XPS Prep Exam With complete solutions 2024_2025.
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EXOS XPS Prep Exam With complete solutions 2024_2025.
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EXOS XPS Prep Exam With completesolutions 2024/2025
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
Define Movement Skills - ANSWER- develop specific skills under reactive & non
reactive conditions
Define: S&P - ANSWER- developing S&P through a movement based approach
based on the demands of the athletes sport: training all planes of motion
Define: ESD - ANSWER- developing anaerobic & aerobic capacities based on the
demands of sport
Define: Regeneration - ANSWER- optimizing adaptation through fueling, physical
& psychological strategies, & alternative methods
3 strategies of Pillar Prep - ANSWER- mobility, stability, breathing
Explain the software vs. hardware of the pillar - ANSWER- the brain is the
software, the bones and muscles are the hardware
Explain the Joint by Joint Approach - ANSWER- Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
, Ankles: mobility
Pillar Anatomy - ANSWER- Abs: Rectus abdominus, transverse abdominus,
obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - ANSWER- force
transfers through the hips, to trunk, to arms
5 Structures that make up pillar - ANSWER- shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue - ANSWER- 2-4 muscles, 30-60s total (foam roll,
trigger point)
Program Design Mobility - ANSWER- 2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation - ANSWER- 2-4 corrective movements, 10reps
Pillar Body Positioning Progressions: - ANSWER- Quadruped, Pillar Bridge, 1/2
kneeling, Tall Kneeling, Standing
Purpose of foam roller - ANSWER- lengthen soft tissue, increase blood flow
Tight Calves limit: - ANSWER- plantar & dorsiflexion
Tight Glute Med - ANSWER- improve hip mobility
Tight Piriformis - ANSWER- attaches from hip to spine, limits hip mobility
Plantar Fascia - ANSWER- allow for greater plantar & dorsiflexion
Purpose of Movement Prep - ANSWER- optimize performance, prepare for
upcoming movements, reduce injury
"Proposed" Benefits of the traditional approach - ANSWER- Increase body temp,
decrease injury, increase body temp, increase post activation potentiation
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