EXOS XPS Prep Exam 2024 | EXOS XPS
Exam Update Latest 2024 Questions and
Correct Answers Rated A+
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
