EXOS Performance Specialist
Certification
Method - Answer- a procedure, technique, or single way of doing something
Systems - Answer- a coordinated body of methods
Mission Statement - Answer- Provide the finest performance systems, specialists,
and facilities seamlessly integrated to efficiently and ethically enhance our athlete's
performance
Goals - Answer- Improve performance, decrease injuries, motivate through
education, produce results
System Pillars - Answer- mindset, nutrition, movement, recovery
System Process - Answer- evaluate, isolate, innervate, integrate
Evaluation Components - Answer- 1. Athlete/Client Interview
2. Nutrition Evaluation
3. Movement Quality
4. Strength-Power Qualities
5. Speed Qualities
6. Energy Systems Development
Training System Components - Answer- 1. Pillar Prep
2. Movement Prep
3. Plyometrics
4. Movement Skills
5. Medicine Ball
6. Strength-Power
7. Energy Systems Development
8. Regeneration
Pillar - Answer- hips, torso, shoulders
Pillar Strength - Answer- blend mobility and stability to the hips, torso, and shoulders
- absorb load and transfer from one limb to another (conduct force)
Primary Functions of the Pillar - Answer- Mobility, stability, breathing
Pillar Hardware - Answer- musculoskeletal system (bones, joints, ligaments,
muscles)
Stability Joints - Answer- shoulder/scapula
lumbar spine
knee
, foot
5 Structures of the Pillar - Answer- shoulder/scapula
thoracic spine
lumbar spine
pelvis
hips
muscles that connect them all
Pillar Software - Answer- nervous system
Mobility Joints - Answer- thoracic spine
hips
ankle
Nervous System - Answer- - coordinate movement through muscle recruitment
- manage movement based on sensory feedback
- use innate patterns to begin and develop movement (ex: survival movement)
- habitual movement develops patterns unique to every person's movement
signature
Kinetic Linking - Answer- force creation (hips) --> force transfer (trunk to extremities)
= optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
Pillar Prep - Answer- - based off individual needs
- determined through screening process
Functional Movement Screen - Answer- - used to determine mobility, stability, or
movement deficits
Movement Session - Answer- Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
Strength Session - Answer- Pillar Prep
Movement Prep
Strength-Power
ESD
Regeneration
Pillar Prep Components - Answer- Soft Tissue
Mobility
Stability
Soft Tissue - Answer- - focus on muscles and tendons
Certification
Method - Answer- a procedure, technique, or single way of doing something
Systems - Answer- a coordinated body of methods
Mission Statement - Answer- Provide the finest performance systems, specialists,
and facilities seamlessly integrated to efficiently and ethically enhance our athlete's
performance
Goals - Answer- Improve performance, decrease injuries, motivate through
education, produce results
System Pillars - Answer- mindset, nutrition, movement, recovery
System Process - Answer- evaluate, isolate, innervate, integrate
Evaluation Components - Answer- 1. Athlete/Client Interview
2. Nutrition Evaluation
3. Movement Quality
4. Strength-Power Qualities
5. Speed Qualities
6. Energy Systems Development
Training System Components - Answer- 1. Pillar Prep
2. Movement Prep
3. Plyometrics
4. Movement Skills
5. Medicine Ball
6. Strength-Power
7. Energy Systems Development
8. Regeneration
Pillar - Answer- hips, torso, shoulders
Pillar Strength - Answer- blend mobility and stability to the hips, torso, and shoulders
- absorb load and transfer from one limb to another (conduct force)
Primary Functions of the Pillar - Answer- Mobility, stability, breathing
Pillar Hardware - Answer- musculoskeletal system (bones, joints, ligaments,
muscles)
Stability Joints - Answer- shoulder/scapula
lumbar spine
knee
, foot
5 Structures of the Pillar - Answer- shoulder/scapula
thoracic spine
lumbar spine
pelvis
hips
muscles that connect them all
Pillar Software - Answer- nervous system
Mobility Joints - Answer- thoracic spine
hips
ankle
Nervous System - Answer- - coordinate movement through muscle recruitment
- manage movement based on sensory feedback
- use innate patterns to begin and develop movement (ex: survival movement)
- habitual movement develops patterns unique to every person's movement
signature
Kinetic Linking - Answer- force creation (hips) --> force transfer (trunk to extremities)
= optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
Pillar Prep - Answer- - based off individual needs
- determined through screening process
Functional Movement Screen - Answer- - used to determine mobility, stability, or
movement deficits
Movement Session - Answer- Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
Strength Session - Answer- Pillar Prep
Movement Prep
Strength-Power
ESD
Regeneration
Pillar Prep Components - Answer- Soft Tissue
Mobility
Stability
Soft Tissue - Answer- - focus on muscles and tendons
