EXOS XPS Prep Exam Study Guide Solutions
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
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,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
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, 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
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