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EXOS XPS PREP EXAM QUESTIONS WITH COMPLETE ANSWERS
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EXOS XPS PREP EXAM QUESTIONS WITH COMPLETE ANSWERS
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EXOS XPS PREP EXAM QUESTIONSWITH COMPLETE ANSWERS
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)
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