EXOS XPS PREP

EXOS XPS PREP EXAM JULY 2024 UPDATED WITH
QUESTIONS AND WELL-VERIFIED ANSWERS
WhatSis a method - CORRECT ANSWER -one way of doing something



WhatSis a system - CORRECT ANSWER -a combination of methods that form a cohesive whole



EXOS Mission Statement - CORRECT 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 -SCORRECT ANSWER -
reduce injury, improve performance, produce results, motivate through education



EXOS Pillars - CORRECT ANSWER -Mindset, Nutrition, Movement, Recovery



Mindset - CORRECT ANSWER -
why you do what you do; you're "IT", havingSan understanding of what you want to do and what you nee
d to achieve it



Nutrition - CORRECT ANSWER -Lifestyle: food isSfuel for the body



Movement - CORRECT ANSWER -Movement without restriction; improve how we move and optimize it



Recovery - CORRECT ANSWER -work + rest = success



EXOS process when receiving a new athlete - CORRECT ANSWER -Evaluate, Isolate, Innervate, Integrate



What is the importance of a system - CORRECT ANSWER -
a system allows for various methods to be used to develop optimal performance

,Steps of the Evaluation Process - correctSanswer-
Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qu
alities



EXOS Training System - CORRECT ANSWER -
Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneratio
n



Define: Pillar - CORRECT ANSWER -
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can have the most optim
al movement possible



WhatSare the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation - CORRECT
ANSWER - pattern, position, power



Define: Movement Prep (5) - CORRECT ANSWER -
General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural Activation



Define Plyometrics - CORRECT ANSWER -
transfer from the weight room to the field w/ speed strength qualities



Define Movement Skills - CORRECT ANSWER -develop specificSskills under reactive & non reactive
conditions



Define: S&P - CORRECT ANSWER -
developing S&P through a movement based approach based on the demands of the athletes sport: traini
ng all planes of motion



Define: ESD - CORRECT ANSWER -developing anaerobic & aerobic capacities based on the demands of sport



Define: Regeneration - CORRECT ANSWER -
optimizing adaptation through fueling, physical & psychological strategies, & alternative methods



3 strategies of Pillar Prep - CORRECT ANSWER -mobility, stability, breathing

, Explain the software vs. hardware of the pillar - CORRECT ANSWER -
k k k k k k k k k k k


the brain is the software, the bones and muscles are the hardware
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Explain the Joint by Joint Approach -SCORRECT ANSWER -Shoulders: stability
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k Thoracic Spine: Mobility k k




Lumbar Spine: Stability k k




k Hips: mobility
k




Knees: stability k k




Ankles: mobility k




Pillar Anatomy - CORRECT ANSWER -Abs: Rectus abdominus, transverse abdominus,
k k k k k k k k k k




obliques Back: Erector Spine, Multifidus
k k k k




Importance of Kinetic Linking & velocity (ex: golf swing) - CORRECT ANSWER
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k- force transfers through the hips, to trunk, to arms
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5 Structures that make up pillar - CORRECT ANSWER -
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shoulder/scap Lumbar spine k k




Thoracic Spine k k




Hips

Pelvis



Program Design Soft Tissue - CORRECT ANSWER -2-4 muscles, 30-60s total (foam roll, trigger point)
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Program Design Mobility - CORRECT ANSWER -2-4 movements, 5-10reps, 2s holds (PNF)
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Stability/Activation - CORRECT ANSWER -2-4 corrective movements, 10reps
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