EXOS XPS Prep Questions
Correct Answers New Update
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
Correct Answers New Update
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
