EXOS PERFORMANCE SPECIALIST CERTIFICATION
Method - Answers :a procedure, technique, or single way of doing something
Systems - Answers :a coordinated body of methods
Mission Statement - Answers :Provide the finest performance systems, specialists, and
facilities seamlessly integrated to efficiently and ethically enhance our athlete's
performance
Goals - Answers :Improve performance, decrease injuries, motivate through education,
produce results
System Pillars - Answers :mindset, nutrition, movement, recovery
System Process - Answers :evaluate, isolate, innervate, integrate
Evaluation Components - Answers :1. Athlete/Client Interview
2. Nutrition Evaluation
3. Movement Quality
4. Strength-Power Qualities
5. Speed Qualities
6. Energy Systems Development
Training System Components - Answers :1. Pillar Prep
2. Movement Prep
3. Plyometrics
4. Movement Skills
5. Medicine Ball
6. Strength-Power
7. Energy Systems Development
8. Regeneration
Pillar - Answers :hips, torso, shoulders
Pillar Strength - Answers :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 - Answers :Mobility, stability, breathing
Pillar Hardware - Answers :musculoskeletal system (bones, joints, ligaments, muscles)
Stability Joints - Answers :shoulder/scapula
lumbar spine
knee
, foot
5 Structures of the Pillar - Answers :shoulder/scapula
thoracic spine
lumbar spine
pelvis
hips
muscles that connect them all
Pillar Software - Answers :nervous system
Mobility Joints - Answers :thoracic spine
hips
ankle
Nervous System - Answers :- 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 - Answers :force creation (hips) --> force transfer (trunk to extremities) =
optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
Pillar Prep - Answers :- based off individual needs
- determined through screening process
Functional Movement Screen - Answers :- used to determine mobility, stability, or
movement deficits
Movement Session - Answers :Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
Strength Session - Answers :Pillar Prep
Movement Prep
Strength-Power
ESD
Regeneration
Pillar Prep Components - Answers :Soft Tissue
Mobility
Method - Answers :a procedure, technique, or single way of doing something
Systems - Answers :a coordinated body of methods
Mission Statement - Answers :Provide the finest performance systems, specialists, and
facilities seamlessly integrated to efficiently and ethically enhance our athlete's
performance
Goals - Answers :Improve performance, decrease injuries, motivate through education,
produce results
System Pillars - Answers :mindset, nutrition, movement, recovery
System Process - Answers :evaluate, isolate, innervate, integrate
Evaluation Components - Answers :1. Athlete/Client Interview
2. Nutrition Evaluation
3. Movement Quality
4. Strength-Power Qualities
5. Speed Qualities
6. Energy Systems Development
Training System Components - Answers :1. Pillar Prep
2. Movement Prep
3. Plyometrics
4. Movement Skills
5. Medicine Ball
6. Strength-Power
7. Energy Systems Development
8. Regeneration
Pillar - Answers :hips, torso, shoulders
Pillar Strength - Answers :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 - Answers :Mobility, stability, breathing
Pillar Hardware - Answers :musculoskeletal system (bones, joints, ligaments, muscles)
Stability Joints - Answers :shoulder/scapula
lumbar spine
knee
, foot
5 Structures of the Pillar - Answers :shoulder/scapula
thoracic spine
lumbar spine
pelvis
hips
muscles that connect them all
Pillar Software - Answers :nervous system
Mobility Joints - Answers :thoracic spine
hips
ankle
Nervous System - Answers :- 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 - Answers :force creation (hips) --> force transfer (trunk to extremities) =
optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
Pillar Prep - Answers :- based off individual needs
- determined through screening process
Functional Movement Screen - Answers :- used to determine mobility, stability, or
movement deficits
Movement Session - Answers :Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
Strength Session - Answers :Pillar Prep
Movement Prep
Strength-Power
ESD
Regeneration
Pillar Prep Components - Answers :Soft Tissue
Mobility
