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EXOS XPS PREP EXAM ACTUAL PREP
QUESTIONS AND WELL REVISED ANSWERS -
LATEST AND COMPLETE UPDATE WITH
VERIFIED SOLUTIONS – ASSURES PASS
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
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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
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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
EXOS XPS PREP EXAM ACTUAL PREP
QUESTIONS AND WELL REVISED ANSWERS -
LATEST AND COMPLETE UPDATE WITH
VERIFIED SOLUTIONS – ASSURES PASS
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
,2|Page
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
, 3|Page
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
