EXOS Training Systems Intro Questions & Answers

4 pillars of EXOS System - ANSWERSMindset, Nutrition, Movement, Recovery What are the 6 parts of an EXOS Evaluation - ANSWERSInterview: Find their IT Nutrition: Body comp & nutritional habits Movement Quality: Movement Screen & Ortho Assessment Strength/ Power Quality: Strength and power capacities Speed Quality: Linear and Multi-directional Energy Systems Quality: Aerobic and Anaerobic capabilities What are the 8 components of the EXOS training system - ANSWERSPillar Prep: based on movement screen Movement Prep: Based on movement skill session Plyometrics: Activation based on movement skill session Movement Skills: Based on dominant movement demands of sport/ life Medicine Ball: Activation based on strength/ power session Strength-Power: Based on dominant strength quality demands Energy Systems Development: based on energy system demands of sport Regeneration: Recovery based on total demands of training session Pillar Prep Components - ANSWERSSoft Tissue Mobility Stability Movement Prep - ANSWERSActivation Dynamic Stretch Movement Integration Neural Activation Plyometrics Components - ANSWERSMovement Direction Initiation Movement Skills Components - ANSWERSLinear Multi-directional Med Ball Components - ANSWERSLinear Rotational Strength & Power Components - ANSWERSStrength & Power skills/ exercises ESD Components - ANSWERSEquipment Field Based Regeneration Components - ANSWERSFueling Massage & Stretch Alternative Power - ANSWERSstrength divided by time Six steps to athletes performance recovery - ANSWERS1. Fuel 2. Sleep 3. Breathe 4. Hydrotherapy 5. Self-Massage 6. Stretching Max Strength - ANSWERS3-5 Sets 3-6 Reps 85-100% 1RM General Strength - ANSWERS2-4 Sets 6-10 Reps 79-85% Hypertrophy - ANSWERS2-3 Sets 10-15 Reps 70-80% Endurance/Metabolic - ANSWERS1-3 Sets 15+ Reps Less than or equal to 70% Training Variables - ANSWERS- Number of Sessions Each Week - Training Split - Movement Groups - Sets & Reps - Rest Number of Training Sessions per week - ANSWERS-2x -3x -4x or more Training Split - ANSWERS- Total Body - Lower Body - Upper Body - Full Body - Push/ Pull - Upper/ Lower Pillar Anatomy: Hardware - ANSWERSShoulders/Scap Thoracic Spine Lumbar Spine Pelvis Hips Pillar Stability Joints - ANSWERSShoulder Lumbar Spine Knee Foot Pillar Mobility Joints - ANSWERSThoracic Spine Hip Ankle Where does pillar prep fit in to each training session? - ANSWERSAt the beginning Movement Session Components - ANSWERS- Pillar Prep - Movement Prep - Plyometrics - Movement Skills - Regeneration