EXOS XPS EXAMS SCRIPT UPDATED QUESTIONS AND
ANSWERS RATED A+
✔✔Explain the Joint by Joint Approach - ✔✔Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
✔✔Pillar Anatomy - ✔✔Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
✔✔Importance of Kinetic Linking & velocity (ex: golf swing) - ✔✔force transfers through
the hips, to trunk, to arms
✔✔5 Structures that make up pillar - ✔✔shoulder/scap
Lumbar spine
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 approach - ✔✔Increase body temp, decrease
injury, increase body temp, increase post activation potentiation
✔✔What was the traditional approach composed of - ✔✔General Warm Up
Static Stretching
General Skill Rehearsal
✔✔What is the purpose of increasing core temperature - ✔✔prepares body for
workout/performance; improves extensibility of tissue to reduce injury
✔✔Truths of Static Stretching - ✔✔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
✔✔Truth of Dynamic Stretching - ✔✔Increase power output
Improves running speed
increases force potential
higher jump height
✔✔Purpose of more sport specific exercise in a dynamic warm-up - ✔✔studies show a
more specific approach is more effective for post activation potentiation
✔✔Post-activation potentiation (PAP) - ✔✔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.
✔✔General Adaptation Syndrome (GAS) - ✔✔Selye's concept of the body's adaptive
response to stress in three phases—alarm, resistance, exhaustion.
✔✔Components of Program Design: Movement Prep - ✔✔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
✔✔Purpose of General Warm Up - ✔✔increase core temperature
✔✔Purpose of Hip Mobility - ✔✔reduce chance of injury, more PAP, improve mobility
ANSWERS RATED A+
✔✔Explain the Joint by Joint Approach - ✔✔Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
✔✔Pillar Anatomy - ✔✔Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
✔✔Importance of Kinetic Linking & velocity (ex: golf swing) - ✔✔force transfers through
the hips, to trunk, to arms
✔✔5 Structures that make up pillar - ✔✔shoulder/scap
Lumbar spine
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 approach - ✔✔Increase body temp, decrease
injury, increase body temp, increase post activation potentiation
✔✔What was the traditional approach composed of - ✔✔General Warm Up
Static Stretching
General Skill Rehearsal
✔✔What is the purpose of increasing core temperature - ✔✔prepares body for
workout/performance; improves extensibility of tissue to reduce injury
✔✔Truths of Static Stretching - ✔✔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
✔✔Truth of Dynamic Stretching - ✔✔Increase power output
Improves running speed
increases force potential
higher jump height
✔✔Purpose of more sport specific exercise in a dynamic warm-up - ✔✔studies show a
more specific approach is more effective for post activation potentiation
✔✔Post-activation potentiation (PAP) - ✔✔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.
✔✔General Adaptation Syndrome (GAS) - ✔✔Selye's concept of the body's adaptive
response to stress in three phases—alarm, resistance, exhaustion.
✔✔Components of Program Design: Movement Prep - ✔✔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
✔✔Purpose of General Warm Up - ✔✔increase core temperature
✔✔Purpose of Hip Mobility - ✔✔reduce chance of injury, more PAP, improve mobility
