EXOS XPS Prep Exam Questions With Correct
Answers
What is a method - CORRECT ANSWER one way of doing something
What is a system - CORRECT ANSWER a combination of methods that
form a cohesive whole
EXOS Mission Statement - CORRECT 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 - CORRECT ANSWER reduce injury, improve
performance, produce results, motivate through education
EXOS Pillars - CORRECT ANSWER Mindset, Nutrition, Movement,
Recovery
Mindset - CORRECT 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 - CORRECT ANSWER Lifestyle: food is fuel for the body
Movement - CORRECT ANSWER Movement without restriction; improve
how we move and optimize it
Recovery - CORRECT ANSWER work + rest = success
EXOS process when receiving a new athlete - CORRECT ANSWER
Evaluate, Isolate, Innervate, Integrate
What is the importance of a system - CORRECT ANSWER a system
allows for various methods to be used to develop optimal performance
,Steps of the Evaluation Process - CORRECT ANSWER Health History,
Nutrition History, Movement Screen, Strength & Power Qualities,
Speed Qualities, ESD Qualities
EXOS Training System - CORRECT ANSWER Pillar Prep, Movement
Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD,
Regeneration
Define: Pillar - CORRECT 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 - CORRECT ANSWER pattern, position, power
Define: Movement Prep (5) - CORRECT ANSWER General Warm Up, Hip
Activation, Dynamic Stretch, Movement Integration, Neural Activation
Define Plyometrics - CORRECT ANSWER transfer from the weight room
to the field w/ speed strength qualities
Define Movement Skills - CORRECT ANSWER develop specific skills
under reactive & non reactive conditions
Define: S&P - CORRECT ANSWER developing S&P through a movement
based approach based on the demands of the athletes sport: training
all planes of motion
Define: ESD - CORRECT ANSWER developing anaerobic & aerobic
capacities based on the demands of sport
Define: Regeneration - CORRECT ANSWER optimizing adaptation
through fueling, physical & psychological strategies, & alternative
methods
3 strategies of Pillar Prep - CORRECT ANSWER mobility, stability,
breathing
,Explain the software vs. hardware of the pillar - CORRECT ANSWER
the brain is the software, the bones and muscles are the hardware
Explain the Joint by Joint Approach - CORRECT ANSWER Shoulders:
stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy - CORRECT ANSWER Abs: Rectus abdominus,
transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - CORRECT
ANSWER force transfers through the hips, to trunk, to arms
5 Structures that make up pillar - CORRECT ANSWER shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue - CORRECT ANSWER 2-4 muscles, 30-60s
total (foam roll, trigger point)
Program Design Mobility - CORRECT ANSWER 2-4 movements, 5-
10reps, 2s holds (PNF)
Stability/Activation - CORRECT ANSWER 2-4 corrective movements,
10reps
Pillar Body Positioning Progressions: - CORRECT ANSWER Quadruped,
Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
, Purpose of foam roller - CORRECT ANSWER lengthen soft tissue,
increase blood flow
Tight Calves limit: - CORRECT ANSWER plantar & dorsiflexion
Tight Glute Med - CORRECT ANSWER improve hip mobility
Tight Piriformis - CORRECT ANSWER attaches from hip to spine, limits
hip mobility
Plantar Fascia - CORRECT ANSWER allow for greater plantar &
dorsiflexion
Purpose of Movement Prep - CORRECT ANSWER optimize performance,
prepare for upcoming movements, reduce injury
"Proposed" Benefits of the traditional approach - CORRECT ANSWER
Increase body temp, decrease injury, increase body temp, increase
post activation potentiation
What was the traditional approach composed of - CORRECT ANSWER
General Warm Up
Static Stretching
General Skill Rehearsal
What is the purpose of increasing core temperature - CORRECT
ANSWER prepares body for workout/performance; improves
extensibility of tissue to reduce injury
Truths of Static Stretching - CORRECT ANSWER static stretching does
not reduce injury, stretching less than 30s does NOT increase nor
decrease performance; 60s or greater of holding a stretch decreases
performance
Truth of Dynamic Stretching - CORRECT ANSWER Increase power
output
Improves running speed
increases force potential
