EXOS XPS PREP EXAM QUESTIONS AND ANSWERS
100% SOLVED
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, ES
D Qualities
EXOS Training System - correct answer-
Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regener
ation
Define: Pillar - correct answer-
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can have the most o
ptimal 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: traini
ng 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
100% SOLVED
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, ES
D Qualities
EXOS Training System - correct answer-
Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regener
ation
Define: Pillar - correct answer-
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can have the most o
ptimal 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: traini
ng 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
