EXOS XPS Prep Exam Questions With 100% Correct Answers What is a method - answer✔✔one way of doing something What is a system - answer✔✔a combination of methods that form a cohesive whole 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 Goals of EXOS - answer✔✔reduce injury, improve performance, produce results, motivate through education EXOS Pillars - answer✔✔Mindset, Nutrition, Movement, Recovery 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 Nutrition - answer✔✔Lifestyle: food is fuel for the body Movement - answer✔✔Movement without restriction; improve how we move and optimize it Recovery - answer✔✔work + rest = success EXOS process when receiving a new athlete - answer✔✔Evaluate, Isolate, Innervate, Integrate What is the importance of a system - answer✔✔a system allows for various methods to be used to develop optimal performance Steps of the Evaluation Process - answer✔✔Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities EXOS Training System - answer✔✔Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneration Define: Pillar - answer✔✔Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can have the most optimal movement possible What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation - answer✔✔pattern, position, power Define: Movement Prep (5) - answer✔✔General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural Activation Define P lyometrics - answer✔✔transfer from the weight room to the field w/ speed strength qualities Define Movement Skills - answer✔✔develop specific skills under reactive & non reactive conditions Define: S&P - answer✔✔developing S&P through a movement based appr oach based on the demands of the athletes sport: training all planes of motion Define: ESD - answer✔✔developing anaerobic & aerobic capacities based on the demands of sport Define: Regeneration - answer✔✔optimizing adaptation through fueling, physical & psychological strategies, & alternative methods 3 strategies of Pillar Prep - answer✔✔mobility, stability, breathing Explain the software vs. hardware of the pillar - answer✔✔the brain is the software, the bones and muscles are the hardware Explain the Joint by Joint Approach - answer✔✔Shoulders: stability Thoracic Spine: Mobility Lumbar Spine: Stability Hips: mobility Knees: stability Ankles: mobility Pillar Anatomy - answer✔✔Abs: Rectus abdominus, transverse abdominus, obliques Back: E rector Spine, Multifidus Importance of Kinetic Linking & velocity (ex: golf swing) - answer✔✔force transfers through the hips, to trunk, to arms 5 Structures that make up pillar - answer✔✔shoulder/scap Lumbar spine Thoracic Spine Hips Pelvis
