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EXOS XPS PREP EXAM QUESTIONS WITH 100% CORRECT ANSWERS AND GOLDEN TIPS SOLUTIONS GRADED A+
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EXOS XPS PREP EXAM QUESTIONS WITH 100% CORRECT ANSWERS AND GOLDEN TIPS SOLUTIONS GRADED A+
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EXOS XPS PREP EXAM QUESTIONS WITH 100% CORRECT ANSWERS AND GOLDEN TIPS SOLUTIONS GRADED A+ EXOS Training System - CORRECT ANSWER ✔✔Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regenerati on Define: Pillar - CORRECT 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 - CORRECT ANSW ER✔✔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 specific skills 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: training 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 ✔✔the brain is the software, the bones and muscles are the hardware Explain the Joint by Joint Approach - CORRECT ANSWER ✔✔Shoulders: stability Thoracic Spine: Mobility Lumbar Spine: Stability Hips: mobility Knees: stability Ankles: mobility Pillar Anatomy - CORRECT ANSWER ✔✔Abs: Rectus abdominus, transverse abdominus, obliques Back: Erector Spine, Multifidus Importance of Kinetic Linking & velocity (ex: golf swing) - CORRECT ANSWER ✔✔force transfers through the hips, to trunk, to arms 5 Structures that make up pill ar - CORRECT ANSWER ✔✔shoulder/scap Lumbar spine Thoracic Spine Hips Pelvis Program Design Soft Tissue - CORRECT ANSWER ✔✔2-4 muscles, 30 -60s total (foam roll, trigger point) Program Design Mobility - CORRECT ANSWER ✔✔2-4 movements, 5 -10reps, 2s holds (PNF) Stability/Activation - CORRECT ANSWER ✔✔2-4 corrective movements, 10reps Pillar Body Positioning Progressions: - CORRECT ANSWER ✔✔Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing Purpose of foam roller - CORRECT ANSWER ✔✔lengthen soft tissue, increase blood flow Tight Calves limit: - CORRECT ANSWER ✔✔plantar & dorsiflexion Tight Glute Med - CORRECT ANSWER ✔✔improve hip mobility Tight Piriformis - CORRECT ANSWER ✔✔attaches from hip to spine, limits hip mobility Plantar Fascia - CORRECT ANSWE R✔✔allow for greater plantar & dorsiflexion Purpose of Movement Prep - CORRECT ANSWER ✔✔optimize performance, prepare for upcoming movements, reduce injury "Proposed" Benefits of the traditional approach - CORRECT ANSWER ✔✔Increase body temp, decrease inju ry, increase body temp, increase post activation potentiationThe benefits of buying summaries with Stuvia:
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