EXOS XPS PREP COMPLETE QUESTIONS AND CORRECT DETAILED ANSWERS (VERIFIED ANSWERS)

EXOS XPS PREP COMPLETE QUESTIONS AND
CORRECT DETAILED ANSWERS (VERIFIED
ANSWERS)
What is a method

Ans: one way of doing something



QUESTION>>>> What is a system

Ans: a combination of methods that form a cohesive whole



QUESTION>>>> EXOS Mission Statement

Ans: To provide the finest performance systems, facilities and specialists

seamlessly integrated to efficiently & ethically enhance the performance of our

clients/athletes



QUESTION>>>> Goals of EXOS

Ans: reduce injury, improve performance, produce results, motivate through

education



QUESTION>>>> EXOS Pillars

Ans: Mindset, Nutrition, Movement, Recovery



QUESTION>>>> Mindset

Ans: 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

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QUESTION>>>> Nutrition

Ans: Lifestyle: food is fuel for the body



QUESTION>>>> Movement

Ans: Movement without restriction; improve how we move and optimize it



QUESTION>>>> Recovery

Ans: work + rest = success



QUESTION>>>> EXOS process when receiving a new athlete

Ans: Evaluate, Isolate, Innervate, Integrate



QUESTION>>>> What is the importance of a system

Ans: a system allows for various methods to be used to develop optimal

performance



QUESTION>>>> Steps of the Evaluation Process

Ans: Health History, Nutrition History, Movement Screen, Strength & Power

Qualities, Speed Qualities, ESD Qualities



QUESTION>>>> EXOS Training System

Ans: Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball,

Strength & Power, ESD, Regeneration

Master01 | Dec, 2024/2025 | Latest update

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QUESTION>>>> Define: Pillar

Ans: Mobility & stability of the Hips, Torso, Shoulders; prime the nervous

system so it can have the most optimal movement possible



QUESTION>>>> What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility,

Activation

Ans: pattern, position, power



QUESTION>>>> Define: Movement Prep (5)

Ans: General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration,

Neural Activation



QUESTION>>>> Define Plyometrics

Ans: transfer from the weight room to the field w/ speed strength qualities



QUESTION>>>> Define Movement Skills

Ans: develop specific skills under reactive & non reactive conditions



QUESTION>>>> Define: S&P

Ans: developing S&P through a movement based approach based on the

demands of the athletes sport: training all planes of motion



Master01 | Dec, 2024/2025 | Latest update

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QUESTION>>>> Define: ESD

Ans: developing anaerobic & aerobic capacities based on the demands of sport



QUESTION>>>> Define: Regeneration

Ans: optimizing adaptation through fueling, physical & psychological strategies,

& alternative methods



QUESTION>>>> 3 strategies of Pillar Prep

Ans: mobility, stability, breathing



QUESTION>>>> Explain the software vs. hardware of the pillar

Ans: the brain is the software, the bones and muscles are the hardware



QUESTION>>>> Explain the Joint by Joint Approach

Ans: Shoulders: stability

Thoracic Spine: Mobility

Lumbar Spine: Stability

Hips: mobility

Knees: stability

Ankles: mobility



QUESTION>>>> Pillar Anatomy

Ans: Abs: Rectus abdominus, transverse abdominus, obliques

Master01 | Dec, 2024/2025 | Latest update