EXOS XPS PRACTICE EXAM QUESTIONS WITH CORRECT DETAILED ANSWERS | ALREADY GRADED A+RECENT VERSION

EXOS XPS PRACTICE EXAM QUESTIONS WITH CORRECT DETAILED ANSWERS | ALREADY GRADED A+RECENT VERSION 1) What is a method - answer one way of doing something 2) What is a system - answer a combination of methods that form a cohesive whole 3) 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 4) Goals of EXOS - answer reduce injury, improve performance, produce results, motivate through education 5) EXOS Pillars - answer Mindset, Nutrition, Movement, Recovery 6) 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 7) Nutrition - answer Lifestyle: food is fuel for the body 8) Movement - answer Movement without restriction; improve how we move and optimize it 9) Recovery - answer work + rest = success 10) EXOS process when receiving a new athlete - answer Evaluate, Isolate, Innervate, Integrate 11) What is the importance of a system - answer a system allows for various methods to be used to develop optimal performance 12) Steps of the Evaluation Process - answer Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities 13) EXOS Training System - answer Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneration 14) Define: Pillar - answer Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can have the most optimal movement possible 15) What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation - answer pattern, position, power 16) Define: Movement Prep (5) - answer General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural Activation 17) Define Plyometrics - answer transfer from the weight room to the field w/ speed strength qualities 18) Define Movement Skills - answer develop specific skills under reactive & non reactive conditions 19) 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 20) Define: ESD - answer developing anaerobic & aerobic capacities based on the demands of sport 21) Define: Regeneration - answer optimizing adaptation through fueling, physical & psychological strategies, & alternative methods 22) 3 strategies of Pillar Prep - answer mobility, stability, breathing 23) Explain the software vs. hardware of the pillar - answer the brain is the software, the bones and muscles are the hardware 24) Explain the Joint by Joint Approach - answer Shoulders: stability Thoracic Spine: Mobility Lumbar Spine: Stability Hips: mobility Knees: stability Ankles: mobility 25) Pillar Anatomy - answer Abs: Rectus abdominus, transverse abdominus, obliques Back: Erector Spine, Multifidus 26) Importance of Kinetic Linking & velocity (ex: golf swing) - answer force transfers through the hips, to trunk, to arms 27) 5 Structures that make up pillar - answer shoulder/scap Lumbar spine Thoracic Spine Hips Pelvis 28) Program Design Soft Tissue - answer 2-4 muscles, 30-60s total (foam roll, trigger point) 29) Program Design Mobility - answer 2-4 movements, 5-10reps, 2s holds (PNF) 30) Stability/Activation - answer 2-4 corrective movements, 10reps 31) Pillar Body Positioning Progressions: - answer Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing 32) Purpose of foam roller - answer lengthen soft tissue, increase blood flow 33) Tight Calves limit: - answer plantar & dorsiflexion 34) Tight Glute Med - answer improve hip mobility 35) Tight Piriformis - answer attaches from hip to spine, limits hip mobility 36) Plantar Fascia - answer allow for greater plantar & dorsiflexion 37) Purpose of Movement Prep - answer optimize performance, prepare for upcoming movements, reduce injury 38) "Proposed" Benefits of the traditional approach - answer Increase body temp, decrease injury, increase body temp, increase post activation potentiation 39) What was the traditional approach composed of - answer General Warm Up Static Stretching General Skill Rehearsal 40) What is the purpose of increasing core temperature - answer prepares body for workout/performance; improves extensibility of tissue to reduce injury 41) Truths of Static Stretching - answer static stretching does not reduce injury, stretching less than 30s does NOT increase nor decrease performance; 60s or greater of holding a stretch decreases performance 42) Truth of Dynamic Stretching - answer Increase power output Improves running speed increases force potential higher jump height 43) Purpose of more sport specific exercise in a dynamic warm-up - answer studies show a more specific approach is more effective for post activation potentiation 44) Post-activation potentiation (PAP) - answer 30-sec to a few minutes after a high intensity muscle contraction, the activated motor units may be more easily excitable and, therefore, more easily recruited for greater force production. 45) General Adaptation Syndrome (GAS) - answer Selye's concept of the body's adaptive response to stress in three phases—alarm, resistance, exhaustion. 46) Components of Program Design: Movement Prep - answer General Warm-up: general vs. specific Direction: Linear vs. Multidirectional Stretching: Static vs. dynamic Movement Velocity: slow vs. fast Movement Force: low vs high force 47) Purpose of General Warm Up - answer increase core temperature 48) Purpose of Hip Mobility - answer reduce chance of injury, more PAP, improve mobility 49) Purpose of Dynamic Stretching - answer practice & refine motor skills, priming the motor system 50) Purpose of Movement Integration - answer increase PAP, more specific way to prime motor system for force generation 51) Purpose of Neural Activation(Rapid response) - answer quick movements allow for greater PAP