Science Medicine Physiotherapy
EXOS XPS Prep Exam Questions & Answers |
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|100% Verified solutions | 2025\2026 Latest!!
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What is a method one way of doing something
What is a system a combination of methods that form a cohesive whole
To provide the finest performance systems, facilities and specialists seamlessly
EXOS Mission Statement
integrated to efficiently & ethically enhance the performance of our clients/athletes
Goals of EXOS reduce injury, improve performance, produce results, motivate through education
EXOS Pillars Mindset, Nutrition, Movement, Recovery
why you do what you do; you're "IT", having an understanding of what you want to
Mindset
do and what you need to achieve it
Nutrition Lifestyle: food is fuel for the body
Movement Movement without restriction; improve how we move and optimize it
Recovery work + rest = success
EXOS process when receiving a new Evaluate, Isolate, Innervate, Integrate
athlete
What is the importance of a system a system allows for various methods to be used to develop optimal performance
Health History, Nutrition History, Movement Screen, Strength & Power Qualities,
Steps of the Evaluation Process
Speed Qualities, ESD Qualities
Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength &
EXOS Training System
Power, ESD, Regeneration
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can
Define: Pillar
have the most optimal movement possible
What are the 3 P's of pillar Prep (Foam roll, pattern, position, power
Stability/Mobility, Activation
, General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural
Define: Movement Prep (5)
Activation
Define Plyometrics transfer from the weight room to the field w/ speed strength qualities
Define Movement Skills develop specific skills under reactive & non reactive conditions
developing S&P through a movement based approach based on the demands of the
Define: S&P
athletes sport: training all planes of motion
Define: ESD developing anaerobic & aerobic capacities based on the demands of sport
optimizing adaptation through fueling, physical & psychological strategies, &
Define: Regeneration
alternative methods
3 strategies of Pillar Prep mobility, stability, breathing
Explain the software vs. hardware of the the brain is the software, the bones and muscles are the hardware
pillar
Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Explain the Joint by Joint Approach
Hips: mobility
Knees: stability
Ankles: mobility
Abs: Rectus abdominus, transverse abdominus, obliques
Pillar Anatomy
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity force transfers through the hips, to trunk, to arms
(ex: golf swing)
shoulder/scap
Lumbar spine
5 Structures that make up pillar Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue 2-4 muscles, 30-60s total (foam roll, trigger point)
Program Design Mobility 2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation 2-4 corrective movements, 10reps
Pillar Body Positioning Progressions: Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
Purpose of foam roller lengthen soft tissue, increase blood flow
Tight Calves limit: plantar & dorsiflexion
Tight Glute Med improve hip mobility
Tight Piriformis attaches from hip to spine, limits hip mobility
Plantar Fascia allow for greater plantar & dorsiflexion
Purpose of Movement Prep optimize performance, prepare for upcoming movements, reduce injury
"Proposed" Benefits of the traditional Increase body temp, decrease injury, increase body temp, increase post activation
approach potentiation
General Warm Up
What was the traditional approach
Static Stretching
composed of
General Skill Rehearsal
What is the purpose of increasing core prepares body for workout/performance; improves extensibility of tissue to reduce
temperature injury
EXOS XPS Prep Exam Questions & Answers |
With Well Elaborated and Verified Questions
|100% Verified solutions | 2025\2026 Latest!!
Save
Students also studied
Flashcard sets Study guides Practice tests
PEAT Series 3 Form A Retired Form ... PPC OMM Exam #1 Spinal Cord Injury & CVA HES 20
Teacher 30 terms Teacher 23 terms Teacher 93 terms 76 terms
webmail_services Preview muiajnr8 Preview Absolom_Ogega Preview bre
What is a method one way of doing something
What is a system a combination of methods that form a cohesive whole
To provide the finest performance systems, facilities and specialists seamlessly
EXOS Mission Statement
integrated to efficiently & ethically enhance the performance of our clients/athletes
Goals of EXOS reduce injury, improve performance, produce results, motivate through education
EXOS Pillars Mindset, Nutrition, Movement, Recovery
why you do what you do; you're "IT", having an understanding of what you want to
Mindset
do and what you need to achieve it
Nutrition Lifestyle: food is fuel for the body
Movement Movement without restriction; improve how we move and optimize it
Recovery work + rest = success
EXOS process when receiving a new Evaluate, Isolate, Innervate, Integrate
athlete
What is the importance of a system a system allows for various methods to be used to develop optimal performance
Health History, Nutrition History, Movement Screen, Strength & Power Qualities,
Steps of the Evaluation Process
Speed Qualities, ESD Qualities
Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength &
EXOS Training System
Power, ESD, Regeneration
Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can
Define: Pillar
have the most optimal movement possible
What are the 3 P's of pillar Prep (Foam roll, pattern, position, power
Stability/Mobility, Activation
, General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural
Define: Movement Prep (5)
Activation
Define Plyometrics transfer from the weight room to the field w/ speed strength qualities
Define Movement Skills develop specific skills under reactive & non reactive conditions
developing S&P through a movement based approach based on the demands of the
Define: S&P
athletes sport: training all planes of motion
Define: ESD developing anaerobic & aerobic capacities based on the demands of sport
optimizing adaptation through fueling, physical & psychological strategies, &
Define: Regeneration
alternative methods
3 strategies of Pillar Prep mobility, stability, breathing
Explain the software vs. hardware of the the brain is the software, the bones and muscles are the hardware
pillar
Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Explain the Joint by Joint Approach
Hips: mobility
Knees: stability
Ankles: mobility
Abs: Rectus abdominus, transverse abdominus, obliques
Pillar Anatomy
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity force transfers through the hips, to trunk, to arms
(ex: golf swing)
shoulder/scap
Lumbar spine
5 Structures that make up pillar Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue 2-4 muscles, 30-60s total (foam roll, trigger point)
Program Design Mobility 2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation 2-4 corrective movements, 10reps
Pillar Body Positioning Progressions: Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
Purpose of foam roller lengthen soft tissue, increase blood flow
Tight Calves limit: plantar & dorsiflexion
Tight Glute Med improve hip mobility
Tight Piriformis attaches from hip to spine, limits hip mobility
Plantar Fascia allow for greater plantar & dorsiflexion
Purpose of Movement Prep optimize performance, prepare for upcoming movements, reduce injury
"Proposed" Benefits of the traditional Increase body temp, decrease injury, increase body temp, increase post activation
approach potentiation
General Warm Up
What was the traditional approach
Static Stretching
composed of
General Skill Rehearsal
What is the purpose of increasing core prepares body for workout/performance; improves extensibility of tissue to reduce
temperature injury
