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EXOS XPS Prep Q&A 2024/2025 with complete solution
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EXOS XPS Prep Q&A 2024/2025 with complete solution
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EXOS XPS Prep Q&A 2024/2025 withcomplete solution
What is a method Ans- one way of doing something
What is a system Ans- a combination of methods that form a cohesive whole
EXOS Mission Statement Ans- To provide the finest performance systems, facilities and specialists
seamlessly integrated to efficiently & ethically enhance the performance of our clients/athletes
Goals of EXOS Ans- reduce injury, improve performance, produce results, motivate through education
EXOS Pillars Ans- Mindset, Nutrition, Movement, Recovery
Mindset Ans- 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 Ans- Lifestyle: food is fuel for the body
Movement Ans- Movement without restriction; improve how we move and optimize it
Recovery Ans- work + rest = success
EXOS process when receiving a new athlete Ans- Evaluate, Isolate, Innervate, Integrate
What is the importance of a system Ans- a system allows for various methods to be used to develop
optimal performance
,Steps of the Evaluation Process Ans- Health History, Nutrition History, Movement Screen, Strength &
Power Qualities, Speed Qualities, ESD Qualities
EXOS Training System Ans- Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball,
Strength & Power, ESD, Regeneration
Define: Pillar Ans- 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 Ans- pattern, position, power
Define: Movement Prep (5) Ans- General Warm Up, Hip Activation, Dynamic Stretch, Movement
Integration, Neural Activation
Define Plyometrics Ans- transfer from the weight room to the field w/ speed strength qualities
Define Movement Skills Ans- develop specific skills under reactive & non reactive conditions
Define: S&P Ans- developing S&P through a movement based approach based on the demands of the
athletes sport: training all planes of motion
Define: ESD Ans- developing anaerobic & aerobic capacities based on the demands of sport
Define: Regeneration Ans- optimizing adaptation through fueling, physical & psychological strategies,
& alternative methods
3 strategies of Pillar Prep Ans- mobility, stability, breathing
Explain the software vs. hardware of the pillar Ans- the brain is the software, the bones and muscles
are the hardware
, Explain the Joint by Joint Approach Ans- Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy Ans- Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) Ans- force transfers through the hips, to trunk,
to arms
5 Structures that make up pillar Ans- shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue Ans- 2-4 muscles, 30-60s total (foam roll, trigger point)
Program Design Mobility Ans- 2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation Ans- 2-4 corrective movements, 10reps
Pillar Body Positioning Progressions: Ans- Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling,
Standing
Purpose of foam roller Ans- lengthen soft tissue, increase blood flow
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